How Does Running Burn Fat?

Running is one of the most effective and fast ways to burn fat; it creates opportunities for all fat loss across various parts of your body. Practically every muscle group is engaged in the act of running. With all muscle groups in constant motion, the potential for increased fat loss grows with each additional mile. Varying the speed and duration of your run can help burn fat more quickly.

Considerations

Running to burn fat requires commitment to frequency, as well as thoughtfulness throughout every aspect of the workout. Particularly for beginners, stretches and warm-ups are crucial to getting the most out of your running. A warm-up can consist of a slow jog for five to 10 minutes, followed by 10 minutes of stretching. This sets the stage for optimal fat-burning while running.

Intervals

Interval running is an effective way to burn fat. Intervals, sometimes called repeats, are basically changes in pace throughout the course of a run. For instance, you can run very fast for 60 seconds before backing off to your normal pace, then repeat the faster pace a couple of minutes later. The varying intensities within a single run can create a more intensive workout and thus burn fat faster.

Sprints

Sprints are a high-intensity running workout that help burn fat quickly, especially in the abdominal and leg muscles. Sprints ranging from 10 meters to 400 meters offer varying degrees of intensity but all cause the abdominal and leg muscles to contract intensively throughout the sprint. Performing several repetitions each week can burn fat in these areas.

Cadence

Cadence drills are another type of speed workout that aren't quite as intensive as sprints, but are no less effective at fat burning. Such a drill can be accomplished by running for 30 seconds and counting the number of times your left foot touches the ground during that period. Slow down to a jog, then run again for 30 seconds, aiming to reduce your left foot contact by one or two strides.

Long Runs

For more experienced runners who still want to burn fat, the long run is an effective choice. Long runs of more than 10 miles prompt your body to tap into fat storage sites for energy reserves once your normal source of energy, glycogen, is used up. This in turn teaches the body to burn fat as fuel.