How long your running should be to burn major calories and belly fat
How long should you run to lose weight (photo: Freepik)
Running is one of the most effective ways to burn calories, speed up metabolism, and shed fat. However, achieving results requires running for a certain amount of time, the website Eat This, Not That reports.
How running helps burn belly fat
Running is a full-body calorie-burning workout with benefits that extend beyond just calorie loss:
- High-Calorie Burn: Running burns calories faster than most other forms of cardio. A 30-minute run can burn between 250 and 500+ calories, depending on pace and intensity.
- Hormonal benefits: Running stimulates the production of fat-burning hormones, such as adrenaline and growth hormone, helping the body use stored fat, particularly around the midsection.
- Improved insulin sensitivity: Running enhances how the body uses insulin, reducing fat accumulation and making weight loss easier.
- Ideal running duration for belly fat loss
The duration depends on the intensity of your runs:
- Beginners: Start with 20-30 minutes of steady-paced running (about 60-70% of your maximum effort) to build endurance and burn fat.
- Optimal fat-burning zone: 45-60 minutes of moderate-intensity running is ideal for maximum fat oxidation.
- High-intensity runs: 20-30 minutes of high-intensity interval training (HIIT) can be as effective as an hour-long steady run. Intervals boost your metabolism significantly.
For effective fat loss, aim for 3-5 running sessions per week, alternating with high-intensity workouts.
Tips to make runs more effective for fat loss
Focus on intensity: Intense runs burn more calories in less time. Combine sprint intervals with steady-state running for optimal results.
Run on an empty stomach: Try early morning runs before breakfast. This can enhance fat oxidation by using stored fat as fuel.
Add strength training (2-3 times a week): Running alone won't give you a toned look. Add strength training to build lean muscle mass, which boosts metabolism and burns more fat at rest.
Monitor heart rate: The best fat burn occurs at 60-75% of your maximum heart rate.
Proper nutrition: Focus on proteins, fiber, and healthy fats while reducing processed foods for faster results.
Read also about six mistakes during strength training that make you weaker.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
