Yes, running burns fat. However, individual runners burn fat differently. Factors such as a runner's age, weight and gender combined with their workout speed, intensity and distance will affect the amount of fat they can burn at any given time. Consistency is the constant that will result in burning the most fat in the long run. Running is a versatile exercise that adapts to individual needs. The more you run the more efficiently your body burns fat.
How a Runner Burns Fat
A runner's energy is supplied by stored carbohydrates and fats. Each is burned simultaneously although the ratio is not equal.
Early in a run more carbohydrates are burned for quick energy. As the intensity increases and the heart rate reaches approximately 70% of its maximum more fat will be burned.
In an article published in the "Journal of Strength and Conditioning Research" in 2009, Daniel G. Carey, a researcher at the University of Colorado School of Medicine in Denver, writes that if laboratory testing is not possible, the practitioner or subject can be reasonably confident maximum fat oxidation (MFO) lies between 60.2 and 80 percent of the maximal heart rate.
Runner's Intensity Affects Fat Burning
A run intensifies as the speed increases and or when the terrain becomes an incline. The more intense the run the higher the heart rate rises. As long as the exercise remains aerobic more fat is burned.
Monitoring your heart rate provides the feedback needed to keep you in the highest fat burning zone. A heart rate monitor is the most accurate but the talk test also works well. If you can comfortably carry on a conversation your heart rate is probably not above 70 percent of its maximum.
Time Spent Running Affects Fat Burning
Skipping a run is not an option when time is tight. Compensate with two shorter runs during the day or run intervals.
Intervals pack a lot of fat-burning benefit into less time and encourage you to work harder by splitting a workout into sessions. Each session lasts at least 30 seconds and can go as long as a mile or more.
A session of intense running is followed by a session of slower running which allows for recovery--no cool down in between. The sessions are repeated continuously throughout the workout and can be as long or as short as you want. Interval training for 12 to 15 minutes is adequate to increase speed, stamina and to burn fat.
Running Intervals
Speed work or intervals train the body to recover from oxygen debt caused by anaerobic bursts of speed. The recovery periods are short - just long enough for the heart and lungs to replenish the oxygen. Intervals will burn fat in less time than running at a constant pace.
Intervals are for beginners and seasoned runners. The intensity is different but the affects are the same. A runner’s increased metabolism will burn fat and the intensity will build their speed and stamina.
A Runner's Metabolism
Metabolism is the rate at which the resting body burns calories and it is different for everybody. Maintaining muscle and essential body functions such as breathing, digestion and circulation all require energy.
After an intense run or session of intervals the metabolism is boosted at least temporarily. Eating smaller and more frequent meals and remaining active throughout the day will assist your metabolism to remain fired up.
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