Is it possible to burn fat while running?

If you want to burn fat through running, try to get proper advice from nutritionists and trainers. We invite you to learn more about the subject. 
Is it possible to burn fat while running?

Last update: 22 April, 2021

Weight loss is one of the main goals for many people and it may even be the reason they focus on fitness training. Thus, burning fat while running is one of the first ideas that come to mind that most people are willing to do.

How difficult can it be to run a few times a week? You’re likely to ask yourself this and many other questions related to the topic. However, regardless of your questions, it’s necessary to know how good it is to run to burn body fat. 

Burning calories and burning fat, is it the same?

Before referring to burning fat through running, it’s ideal to clarify the difference between burning calories and burning fat. This point becomes relevant in determining how you want to structure your training.

Usually, people think that burning calories is the same as burning fat. Nonetheless, even though they are linked, they are not exactly the same. The burning of calories refers to the number of calories we use to perform a specific function of the body. We obtain them from carbohydrates, proteins, and fats.

Fat burning focuses on the loss of calories we obtain directly from the fat stored in our bodies and not from other energy pathways; that is, carbohydrates and proteins.

Running is a good way to burn fat.

Keys to burning fat while running

Once the subject of calorie and fat loss is clear, we can put our emphasis on the subject of running and how useful it can be in helping you burn fat. Remember that the goal is to acquire knowledge in order to use it to develop a routine that’s suitable for your physical condition and the results you desire.

Intensity, an important aspect

Contrary to popular belief, high intensities during training don’t help you burn fat, or at least not a significant amount. These stimulate the loss of calories, especially the ones we obtain from carbohydrates. Hence, you should not carry out intense routines for this specific purpose.

To be able to oxidize fats, you have to resort to routines of moderate intensity and long duration. In other words, scheduled physical activities involving aerobic endurance. Thus, the most advisable way to oxidize fat reserves is walking or jogging for more than 30 minutes while controlling your intensity.

Be careful with the adaptation process!

The first weeks of training to burn fat by running can offer positive results. Many people lose weight this way, but it depends on many things, such as genetics and diet.

In addition to this, once you start walking or jogging on a regular basis, the body begins to undergo physiological and physical processes linked to adaptation. Since it’s an aerobic activity, the body begins to adjust to this type of routine and uses fewer calories and fat for its execution.

The adaptation process causes you to fall into a plateau that will not allow you to advance in regard to your main goal: fat loss. Keep working patiently and consistently!

Supplemental routines to burn fat while running

Fat burning is possible through running, but it’s not one of the most advisable ways to achieve this goal. Therefore, we advise you to develop a training routine that includes walking, jogging, and strength exercises.

Strength exercises are key to burning fat.

By increasing muscle mass, the burning of calories from carbohydrates, protein, and fat also increases. This occurs because the body needs more energy for the functions involving lean mass at rest.

Therefore, it’s advisable for you to look for a professional trainer to help you design a good routine. Explain what you want in regards to fat burning and the workout routine will take shape gradually.

Don’t forget your nutrition!

In regard to fat burning and physical exercise, diet is an issue that you cannot ignore. The loss of these calories through exercise depends on the caloric intake in food.

If the diet is hypercaloric, that is, you eat more than what you burn, the calories will most likely turn to fat to become energy reserves. This will only make the burn much more complex through exercise. Thus, you have to take care of your diet to achieve a better body composition!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • MacMillan K., N. (2009). Ejercicio y quema de grasa: ¿comer o no comer antes de entrenar? In Revista Chilena de Nutricion.
  • David Díaz Gil. (2015). Para quemar más grasa… ¿cardio o pesas? | HSN Blog. 6 Febrero.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.