Running holds appeal as a relatively inexpensive exercise option that fits easily into busy schedules. Because running is a high-intensity workout, you burn calories at a faster rate than you could accomplish with a walking regimen, for example. While calorie expenditure does factor into successful fat loss, running may or may not get the job done when your goal is lowering your body fat percentage.
Factors
Running burns calories from body fat and from carbohydrates stored as glycogen. However, calories from food are also constantly replacing glycogen and fat stores expended during exercise and other forms of physical activity. You lose body fat when the number of calories taken in from food is fewer than the number burned, shedding approximately 1 pound of body fat when you burn 3,500 more calories than you consume over a period of days or weeks. Running workouts that contribute to a daily and weekly calorie deficit will help you lower your fat percentage over time. However, if you consume more calories than you burn over the course of a week, your body fat percentage is not likely to change, even if you run regularly.
Significance
To lower your body fat percentage, you need to establish a calorie deficit for weight loss and commit to regular cardiovascular exercise. Running can be effective both at helping you establish a calorie deficit and in minimizing lean muscle loss. Weight loss without exercise not only leads to fat loss but can also result in the decrease of lean muscle, which may account for up to 25 percent of each pound lost, minimizing the effects of weight loss on body fat percentage. Although you can't convert fat to muscle by running, you can burn body fat while helping to preserve lean muscle mass.
Body Fat Percentage
The body mass index, or BMI, provides a quick reference for estimating your body fat percentage based on your height and weight. For example, according to the BMI table on the U.S. Department of Health & Human Services website, an individual who is 5 feet 3 inches tall and weighs 130 pounds would have a BMI of 23, indicating a body fat percentage of approximately 23 percent. However, factors such as gender, age and exercise habits can affect the accuracy of the BMI table. Your doctor or a fitness professional can help you assess your current body fat percentage and set an appropriate target if you need to lower this percentage.
Considerations
The American Council on Exercise suggests that lowering your body fat by 1 percent per month is a safe and attainable goal. Regular runs, when complemented with a calorie-conscious eating plan, can help you reach this goal. Because factors such as water retention and water loss can make it difficult to accurately track body weight changes from day to day, limit your weigh-ins to once a week. Check your body fat percentage once every two months to monitor your progress.
References
- Centers for Disease Control and Prevention: Physical Activity for a Healthy Weight
- American Council on Exercise; What Are the Guidelines for Percentage of Body Fat Loss?; Natalie Digate Muth, M.D., R.D.
- Centers for Disease Control and Prevention: About BMI for Adults
- National Heart, Lung and Blood Institute: Body Mass Index Table One
- University of Maryland Medical Center: Exercise and Weight Loss: Overview
- University of Maryland Medical Center; Physical Activity, Weight Loss and Weight Regain; Len Kravitz, Ph.D.
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