Running is one of the aerobic exercises that people flock to the most to burn calories and lose belly fat. After all, it’s a good form of cardio, and you don’t need a lot of special equipment to get out on the trail (just a good pair of running shoes and some comfortable clothing). This is a form of exercise that many people engage in every day, achieving weight loss and burning a lot of calories along the way.
With that said, if you’re a beginner runner trying to burn body fat, particularly visceral fat, is running your best option? Does running actually burn belly fat and aid in fat loss? The answers to those questions might just surprise you!
Running, Jogging, or Walking?
According to studies, running burns a higher number of calories than any other type of exercise. In fact, running at a 5mph pace for 30 minutes can help a 185-pound person burn 336 calories, while a 125-pound person would burn 240. This is more than a number of other activities, like playing tennis, strength training, walking, or playing competitive volleyball.
However, not everyone can just put on their running shoes and move at that pace. You have to work your way up to a 12-minute mile if you’ve been sedentary for quite some time, taking time to warm up and work your way up to a higher intensity. So, does walking or jogging slowly have the same belly fat-burning benefits as running? The short answer is: yes. But, you’ll end up burning fewer calories than you would through long-distance running.
This trade-off beats knee pain and other issues caused by doing too much high-intensity running too quickly or pushing your body further than you should. No matter which forms of cardio you choose, at least you're making an effort to burn belly fat, so don't get frustrated if you can’t automatically run at a steady pace first. Reaching your weight loss goals will take time, and it’s all about patience.
Reducing Belly Fat
The dangers of belly fat are well known. Unfortunately, this is the area of the body where fat tends to gather, whether due to hormones, overeating, a lack of activity, or eating too many sweet treats instead of a balanced diet.
No matter the reason, belly fat can lead to a number of scary conditions, such as type 2 diabetes, obesity, heart disease, and more. That’s part of why physical activity makes such a difference; the health benefits go beyond just dropping body weight.
All of these health conditions are reasons why you want to do exercises that can take care of that belly fat and help get yourself into better shape overall. Thankfully, you have plenty of options when it comes to meeting these goals, including running because this form of cardio can indeed help you lose weight and avoid further weight gain where you want to the most.
Changing Up Your Running Styles
In order to get the most cardiovascular bang for your buck out of running, you need to switch things up now and then. If you keep following the same routine repeatedly, your body will get used to it, and you won’t get all of the benefits of running, such as watching your belly fat shrink in size as you get into better shape.
Thankfully, there are a number of different running (and walking) styles that you can incorporate into your routine to switch things up. Here are some of the best options, courtesy of the experts at My Fit Foods.
Speed Walking
Instead of taking a leisurely walk, a moderate-intensity speed walk requires you to move at a slightly faster pace. You won’t be fully jogging or running, but you’ll be moving faster than usual.
Make sure to get your arms into it in order to exercise your back and shoulder muscles at the same time as the rest of your body. This option is great for those who are just getting used to working out and need to get into better shape, or those who are dealing with a slight running injury and need to slow it down a little.
Standard Runs
Also known as a base run, these are gauged by distance rather than speed. For a standard run, you move at your usual pace, whatever it may be, without getting your heart rate too high. Your run can be timed, as in you run for half an hour and the distance is what you’re able to cover in that period, or you can choose to run a set distance, like five or six miles.
Longer Runs
Longer runs are similar to base runs, as you run at your usual pace without pushing yourself. Find a comfortable pace and stick with it, since what makes these runs different from the others is the distance. Anything over ten miles is considered to be a longer run, so set yourself up for a workout.
Interval Running
Intervals are named after the short bursts of speed, done for a specific amount of time or distance, that are the hallmark of this exercise. If you’re familiar with high-intensity interval training (HIIT), the same principles apply to interval running.
When doing intervals, you’ll run at full speed for half a mile, followed by a quarter mile of walking quickly or jogging at a normal speed, then another full speed half mile run. This is repeated up to five times.
Hill Climbers
Hill climbers are a little like intervals, only on hilly ground, instead of flat terrain. This exercise has you running up a hill, then jogging or speed walking back down, only to repeat the same motions once again.
The calorie-burning and strength-building benefits of this exercise are incredible. You can repeat these movements around ten times, running with all of your speed up and then relaxing on the way back down. Hill climbers are great for your cardiovascular system.
Step Running
A little like hill climbers, step running has you sprinting (carefully, of course, because you don’t want to trip) up the stairs. At first, you may find that you’re only able to spring up ten to 20 steps at a time, but as you keep at it, your stamina will improve. Basically, you run up as many steps as possible, then jog back down before heading back up, repeating as needed.
Recoveries
Recovery runs are kind of like a cool-down period. Once you’re done running at your normal pace, you slow down a little for the remaining distance. This allows your muscles to relax gradually, and will prevent injuries, unlike those that might occur if you stop abruptly from running at your top speed.
Progressions
A progression run consists of running at a smooth, manageable pace for a certain length, followed by an all-out run at top speed for the remainder of your workout. For example, you may choose to run for three and a half miles, followed by a sprint for the last half mile. You can pick any distance that you want, as long as you adhere to this pattern.
Following a Healthy Meal Plan
Of course, in order to see the best possible results and burn off that belly fat, you’ll need to eat healthy meals for breakfast, lunch, and dinner. Consider following the food plate (formerly known as the food pyramid) and limiting the amounts of snack foods and sodas that you consume.
Burning Belly Fat Through Running
As you can see, the answer to the question is yes, you can burn fat through running. You just need to set up some good, consistent running habits, and make sure to mix it up a little, since your body will get used to doing the same exercise all of the time. As long as you eat right and get into the habit of running, you’ll see your belly fat begin to disappear.
Have more questions regarding losing belly fat, meal planning, or a running routine? Please contact us!
Sources:
3 Ways Running Can Help You Burn Belly Fat and Lose Weight | OT & P Healthcare