So, you’ve tried everything you can think of -and now wondering if running helps you lose belly fat. The answer is Yes! Running can help you lose the belly fat given you follow appropriate techniques and are consistent. Like any other fitness/health program, the extra weight won’t magically fall off if you’re only going through the motions.
The belly is one of the most places difficult to lose fat; hence the reason it’s one of the most searched topics on weight loss!
Running doesn’t involve rocket science, but it can be challenging to maintain since it’s so physically exerting. So let’s take a look at the calories you can burn, how often you should run, and ways to make it fun. From there, you can decide if you want to give running a go!
How Does Running Help You Lose Belly Fat?
1. Burns Calories and Fat Overall
- Running is one of the most efficient forms of cardio for calorie burn.
- It increases energy expenditure, which leads to overall fat loss—including from the belly—when paired with a calorie-conscious diet.
2. Targets Visceral Fat (the dangerous belly fat)
- Studies show aerobic exercises like running are especially effective at reducing visceral fat, which wraps around internal organs and increases health risks.
- Regular running can lower waist circumference even without major weight loss.
3. Boosts Hormones and Metabolism
- Running, especially at higher intensities (like intervals or tempo runs), increases post-exercise oxygen consumption (EPOC), meaning you burn more fat even after the workout.
- It helps regulate insulin and cortisol, two hormones linked to belly fat when imbalanced.
Running Burns Major Calories
Running can definitely burn fat and is one of the most effective weight loss strategies. However, it’s important to understand that you cannot spot treat to lose belly fat. This is why just doing crunches won’t work for losing weight around your mid-section. The key is to burn calories. You can do crunches & other stomach exercise in ADDITION to running to help you achieve those six pack of abs.
Okay, so how about those calories? Let’s say you work up to running a mile in 10 minutes- you can expect to burn approximately 100-130 Calories. More calories are burned of course when you increase the running time. Calories burned per hour vary based on your weight and intensity. Running is effective to lose belly fat, but this will need to be done in addition to lifestyle and dietary changes.
Even if you are running consistently, it is possible to develop and/or keep belly fat if you are eating the wrong types of food.
How Often Should You Run?
If you’re serious about losing weight, you should do your best to be consistent. With discipline and putting in the extra effort you will start seeing results.
You may need about 30 mins to one hour of moderately high intensity running five times a week to shed the stubborn tummy fat. However, you might reduce the running frequency by incorporating other exercise routines such as swimming, yoga, and dance sessions. Thus, with the proper diet, you will begin burning the extra fat effectively with the right running sessions.
Make Running Fun
If you’re new to running, you might be dreading even reading this article. Running can be fun though when done in different ways and incorporated into different workouts. You want to maximize your runs and make them fun so you burn the most calories possible.
If you find running around your neighborhood boring, hit the hiking trails! I see runners all the time while I’m hiking. I can attest for their fitness levels too- many of them I see are slim and have six packs (clearly see them when they are wearing a sports bra).
Trail running may be slower, but you have the added benefit of the elevation which also helps in burning calories. In an unpredictable terrain, jumping over rocks and logs might contribute to firmer calves, quads, and glutes. With trail running , the time goes by quick since you will typically be in very scenic areas. Nature helps to take your mind off the “pain” you are feeling from running.
As I mentioned in the beginning of this article, you must be consistent. If you don’t enjoy what you’re doing, then you’ll give up early and the belly fat remains.
HIIT Method & Run
Incorporating the HIIT (High-Intensity Interval Training) into your running routine, you can burn even more calories. The great part of this method is how you can easily weave HIIT intervals into your running. Rather than running at the same pace the entire time, alternate between pushing your body to the max and then move into periods of recovery.
Running at different speeds increases muscle oxygenation. Muscle oxygenation may boost your metabolism and help shed more calories.
Here are 3 Ways to Incorporate HIIT while running:
1. Sprint Intervals
How: Alternate between all-out sprints and walking or light jogging.
Example:
30 seconds sprint → 90 seconds walk or slow jog
Repeat 6–10 rounds depending on your fitness level.
Why it works: This classic HIIT style boosts cardiovascular endurance, burns fat, and improves running speed.
2. Hill Repeats
How: Use a moderate-to-steep hill to do short, explosive uphill runs followed by downhill recovery.
Example:
20–30 seconds uphill sprint → Walk back down for recovery
Repeat 5–8 rounds.
Why it works: Builds power, improves stride efficiency, and strengthens legs.
3. Fartlek-Style HIIT
How: Random bursts of high-intensity running mixed into a regular run.
Example:
During a 30-minute run, do 8–10 bursts of 45 seconds at near-max effort, followed by 1–2 minutes of easy running.
Why it works: Adds intensity without a rigid structure—great for trail runners or those who want variety.
Here are a few more to simply incorporate the HIIT method:
You can sprint for 20-30 seconds (or a certain distance) such as a 200 meter straight away, then walk for 10-20 seconds to recover. Repeat 8 or more times.
You can also combine running/jogging with body weight exercises. Start with an exercise like squats, jump squats, mountain climbers or lunges for 20-30 seconds, then jog for 20-30 seconds. Repeat this 8 or more times.
To keep track, use a fitness watch to time the sessions appropriately.
Summary
Losing belly fat may be challenging, but done correctly, running can be an effective weight loss strategy. You must be consistent, and put in the effort that’s necessary to burn enough calories. Your diet must be as clean as possible so you are burning more calories than you are eating.
Pro Tips for Best Results:
- Mix in HIIT or sprints 1–2x/week to amplify fat burn.
- Stay consistent: 3–5 runs per week can create lasting change.
- Add strength training to preserve muscle while losing fat.
- Focus on nutrition: No amount of running can outpace a high-sugar or high-processed-food diet.
Also, be sure to be have quality shoes from getting injured, consult with a doctor first if necessary, and be kind to yourself. Start off your program with walking if you need to. Small successes will lead to Big changes!
Have experience with losing weight through running? Would love to hear your thoughts- please leave in the comments below!