Does Running Burn Belly Fat?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
Share on facebook
Share on twitter
Share on linkedin
Share on email

Does running burn bellyfat? Running is one of the best forms of cardiovascular exercises when it comes to the ability to lose belly fat. Research studies have shown in the U.S that over 64 million people run at least once in the past year.

To burn belly fat, you need to burn more calories than you consume, and you need to be in a caloric deficit. Running burns more calories than most cardio workouts because it uses various different muscles to execute the workout.

Does running burn bellyfat? Photo Credit: Photoimages

Most people when they do any type of cardio exercise want to be able to burn as many calories as fast as possible. And so that is why HIIT cardio is appealing to many fitness and health enthusiasts.

High intensity interval training that incorporates running and strength training burns more calories per minute because it uses different muscles at maximum power. Now let’s look at a study regarding running vs walking in terms of how many calories burned.

Results on an average show that running 1 mile on a treadmill burned 33 calories more than walking. And running one mile on a track burned 35 calories more than walking. 33 to 35 calories may not sound like much of a difference. But over a 10-mile run it comes out being a 350 calorie difference than walking.

So yes, it proves that the faster intensity of your run the more calories you can burn at a quicker timeframe. Most people are trying to do the higher intensity if they have the conditioning and if their joints can hold up so they can get done with their cardio workout quicker.

A 155-pound person running 6 miles at a moderate pace can burn 372 calories in 30 minutes.

There are different types of runs:

  • Long distance Run which is about 10 to 12 miles and this focuses more on your endurance.
  • Base Run- is about 3 to 5 miles and you run this at a normal pace.
  • Interval Sprint run- And this is a short intense sprint, and you do this for 10-to-12 100-meter interval sprints. You run one sprint and then walk back to the starting line as you rest and proceed again to the next sprint.

One of the biggest benefits of high intensity interval training is the after-burn effect. Those types of workouts can help you burn calories up to 48 hours after the workout. The higher the intensity the more of the after-burn effect you will experience. We all want to be able to burn calories while resting.

Whether you decide to run at a slow speed, moderate speed or high intensity it will all collectively help you burn belly fat. The intensity does not affect if you can burn belly fat or not. But you will be able to do it within a shorter period of time because of the high intensity, meaning working out less time.

Running is one of the most economical things you can do for exercise. You don’t need to pay for a gym or pay for a trainer. All you need is a good pair of running shoes and a good soft trail or track to run on for your knees and joints and that’s it.

If want to incorporate running into your exercise routine for burning belly fat or losing weight then adding about 3 to 4 days a week is ideal. You want to make sure you stretch and warm up for about 5 to 10 minutes before you start any run. You want to stretch your hamstrings, quads and calves and make sure they are warm before you proceed to run.

“Running is one of the best forms of cardiovascular exercises when it comes to the ability to lose belly fat.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is running a great cardio workout to do burn belly fat. And you can do it at a high, moderate, or low intensity and you will still accomplish the same belly fat goals. If you incorporate high intensity running into your regular cardiovascular workout it will help heighten how many calories you burn after the workout.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link. ?utm_source=blog 


  1. Coker RH, Williams RH, Kortebein PM, Sullivan DH, Evans WJ. Influence of exercise intensity on abdominal fat and adiponectin in elderly adults. Metab Syndr Relat Disord. 2009 Aug;7(4):363-8. doi: 10.1089/met.2008.0060. PMID: 19196080; PMCID: PMC3135883.
  2. Irving BA, Davis CK, Brock DW, Weltman JY, Swift D, Barrett EJ, Gaesser GA, Weltman A. Effect of exercise training intensity on abdominal visceral fat and body composition. Med Sci Sports Exerc. 2008 Nov;40(11):1863-72. doi: 10.1249/MSS.0b013e3181801d40. PMID: 18845966; PMCID: PMC2730190.
  3. Vissers D, Hens W, Taeymans J, Baeyens JP, Poortmans J, Van Gaal L. The effect of exercise on visceral adipose tissue in overweight adults: a systematic review and meta-analysis. PLoS One. 2013;8(2):e56415. doi: 10.1371/journal.pone.0056415. Epub 2013 Feb 8. PMID: 23409182; PMCID: PMC3568069.
  4. Mann TN, Webster C, Lamberts RP, Lambert MI. Effect of exercise intensity on post-exercise oxygen consumption and heart rate recovery. Eur J Appl Physiol. 2014 Sep;114(9):1809-20. doi: 10.1007/s00421-014-2907-9. Epub 2014 May 31. PMID: 24878688.
  5. Knab AM, Shanely RA, Corbin KD, Jin F, Sha W, Nieman DC. A 45-minute vigorous exercise bout increases metabolic rate for 14 hours. Med Sci Sports Exerc. 2011 Sep;43(9):1643-8. doi: 10.1249/MSS.0b013e3182118891. PMID: 21311363.
  6. LaForgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006 Dec;24(12):1247-64. doi: 10.1080/02640410600552064. PMID: 17101527.
  7. Hall C, Figueroa A, Fernhall B, Kanaley JA. Energy expenditure of walking and running: comparison with prediction equations. Med Sci Sports Exerc. 2004 Dec;36(12):2128-34. doi: 10.1249/01.mss.0000147584.87788.0e. PMID: 15570150.
  8. Hamner SR, Seth A, Delp SL. Muscle contributions to propulsion and support during running. J Biomech. 2010 Oct 19;43(14):2709-16. doi: 10.1016/j.jbiomech.2010.06.025. Epub 2010 Aug 9. PMID: 20691972; PMCID: PMC2973845.

More great content you may like

More great content you may like

Before you finish your last lap...

Don’t miss any of our great newsletters.