When we exercise, the body uses carbohydrates, fats, and acids to drive our movement. Some types of exercise burn fat more effectively. The level of exercise intensity affects the amount of fat burned during and in the following hours.
Yes, you can burn fat while running. but how? Here’s our FAQ guide on running to burn fat.
A note about running to lose weight
Losing weight is different from losing fat. Muscle weighs more than fat and increases overall health. Fat weighs less, but large amounts of fat can lead to health problems. People can be both lightweight and high in fat. Skinny people are not necessarily healthier! For more information on a healthy body fat percentage, check out our website Blog post about body composition.
Therefore, losing fat is more important than losing weight. Yes, running helps you lose weight because running burns calories. And even if a small percentage of these calories come from fat, it can still significantly increase weight loss
Nominate for frequently asked questions about fat loss
Q1. Does running burn fat?
Running is a fat-burning exercise, and the intensity of the exercise affects how much you burn during the exercise itself. Exercise is categorized into two levels of intensity: aerobic versus anaerobic.
- Aerobic: Low intensity exercise where normal breathing is sufficient. The body can keep working for longer because the heart rate is not higher than 65%. The body uses oxygen and fat to fuel activity.(1)
Examples: walking, jogging, hiking
- Anaerobic: High-intensity exercise where oxygen and fat are not enough fuel. Therefore, carbohydrates and acids (such as lactic and amino acids) are used by the body.(2)
Examples: dumbbell running, interval running, and hill running
Q2. How long should I run to burn fat?
Slow, low-intensity running uses more fat for fuel but takes longer to burn more calories overall. This is why it is recommended to run for more than 30 minutes when running at a low intensity.
Q3. Does high intensity running burn fat?
High-intensity training pushes your heart rate up until we reach the anaerobic zone. During high-intensity running, fat is burned less because our bodies are tapping into our carbohydrate reserves.
However, due to intense exercise, the total calorie consumption is higher. We burn more calories because of the hard work of the muscles – even after running. The body needs more energy to recover, thus burning more calories. This is how you benefit from it Burning fat after exercise and the effect of post-burn (EPOC, excess oxygen consumption after exercise). You can benefit from losing body fat even after the training Your body continues to burn fat for two to three hours after you finish running.
A study comparing high-intensity training (HIIT) versus moderate-intensity continuous training (MOD) concluded that both HIIT and MOD burn fat. But, HIIT produced a 28.5% increase in total absolute fat mass compared to MOD.(3)
One reason for increased fat loss due to high-intensity running is that anaerobic exercise usually builds more muscle. Muscle is generally more efficient at burning calories.
If you want to lose a lot of fat quickly, do intermittent exercises. The adidas Running app has an intermittent workout feature.
Q4. Does running burn fat?
The body uses both fat and carbohydrate reserves as fuel during all kinds of activities. However, the percentage of energy coming from fat can be higher or lower depending on the type of activity.
In general, the more fat is burned:
- During low intensity physical activities (Like jogging).
- during longer activities. The more activity, the greater the percentage of fat burning (such as hiking).
- If you are in better shape overall. The more fit you are, the better you can use fat as fuel.
So: If you are in a very fit state, jogging probably won’t burn as much fat in your body. But if you are new to running or exercising, you will burn fat by jogging.
Q 5. How do you burn fat?
Fat burning refers to the ability of our bodies to oxidize or burn fats. When we “burn fat,” we use it as fuel instead of carbohydrates. This is an aerobic process: fats are broken down with the help of oxygen. In general, more fat is burned during aerobic activities such as Nordic walking, running or cycling.
Q6. Can I burn fat in certain areas of my body?
Many readers ask the following questions:
- Does running reduce belly fat?
- Does running reduce thigh fat?
- Can I try running to lose stomach fat?
- Does jogging burn belly fat?
In general, the answer is no: it is impossible to treat fat deposits in the body with exercise. The location of fat loss depends on your runner’s genes, gender, and diet. Running burns belly fat– If this is where your body chooses. Everyone has a genetic predisposition to retain fat in certain areas, even if they exercise and eat well. You may never lose fat in one area of your body. Good! It exists for a reason.
Focus on the other benefits of running for fat loss:
Q7. Do I need to do fat burning exercises?
no. If you don’t like running, don’t do it! You can burn fat through other types of exercise, such as strength training and yoga (both available at adidas training app).
But you can also ask yourself, “Why do I want to lose fat? “ Make sure to embark on your fat loss journey with awareness and love. Here are two blog posts that can help:
All in all, this blog carries great news! In summary:
- You can burn running fat and lose weight while running.
- It works whether you’re running long, slow, or intense intervals.
- Running and jogging help lose belly fat. And body fat in general!
So, are you ready to put together a fat loss plan? Use the adidas Running app to set goals and track your progress!