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Michelle Carter — Reviewed writer, former magazine editor

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How to Handle Burn Fat by Running Step by Step

When burn fat by running leaves you confused, worried, or unsure what it means, a clear step-by-step approach can help you sort the signal from the stress. This guide explains how to understand the situation, reflect on what matters, choose a practical next step, and know when to ask for trusted support.

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Part 1

Running Distances for Fat Burning

Develop a running plan.

No matter if you’re a beginner or experienced runner, if you want to burn fat by running it’s a good idea to have a plan how you’ll accomplish the goal. It doesn’t matter if you run fast or slow, just that you are running. You will likely get faster the longer you stick to your program.

No matter if you’re a beginner or experienced runner, if you want to burn fat by running it’s a good idea to have a plan how you’ll accomplish the goal.
It doesn’t matter if you run fast or slow, just that you are running.
You will likely get faster the longer you stick to your program.
No matter if you’re a beginner or experienced runner, if you want to burn fat by running it’s a good idea to have a plan how you’ll accomplish the goal.
It doesn’t matter if you run fast or slow, just that you are running.

Warm up before runs.

Starting out a run too quickly is a recipe for injury or getting yourself into a pace that is too fast or you can’t sustain. Gradually easing into your run with a gentle warm up can prevent injury and help you run longer.

Starting out a run too quickly is a recipe for injury or getting yourself into a pace that is too fast or you can’t sustain.
Gradually easing into your run with a gentle warm up can prevent injury and help you run longer.
Starting out a run too quickly is a recipe for injury or getting yourself into a pace that is too fast or you can’t sustain.
Gradually easing into your run with a gentle warm up can prevent injury and help you run longer.
Starting out a run too quickly is a recipe for injury or getting yourself into a pace that is too fast or you can’t sustain.

Go the distance.

Once you’ve started your run, stick to your plan of running a specific time or distance. A good rule of thumb to get you through any run is, “you can always run too fast, but you can never run too slow.” Keeping this in mind can help you stay at your pace and focus on getting done.

Once you’ve started your run, stick to your plan of running a specific time or distance.
A good rule of thumb to get you through any run is, “you can always run too fast, but you can never run too slow.” Keeping this in mind can help you stay at your pace and focus on getting done.
Once you’ve started your run, stick to your plan of running a specific time or distance.
A good rule of thumb to get you through any run is, “you can always run too fast, but you can never run too slow.” Keeping this in mind can help you stay at your pace and focus on getting done.
Once you’ve started your run, stick to your plan of running a specific time or distance.

Maintain a steady pace.

You’re most likely to burn fat when you run slowly at a steady pace. You can always add elements such as intervals or hills to boost fat burning, but keeping it slow during most of your runs will help you burn fat over time and keep it off.

You’re most likely to burn fat when you run slowly at a steady pace.
You can always add elements such as intervals or hills to boost fat burning, but keeping it slow during most of your runs will help you burn fat over time and keep it off.
You’re most likely to burn fat when you run slowly at a steady pace.
You can always add elements such as intervals or hills to boost fat burning, but keeping it slow during most of your runs will help you burn fat over time and keep it off.
You’re most likely to burn fat when you run slowly at a steady pace.

Keep yourself hydrated.

Having enough water to drink is an important part of staying healthy, but it can also boost your ability to run for longer. This is especially true in hot weather. Taking some water with you on a run can keep you hydrated and may help you go the distance.

Having enough water to drink is an important part of staying healthy, but it can also boost your ability to run for longer.
This is especially true in hot weather.
Taking some water with you on a run can keep you hydrated and may help you go the distance.
Having enough water to drink is an important part of staying healthy, but it can also boost your ability to run for longer.
This is especially true in hot weather.

Cool down.

Just as a warm up and quality run are important to keeping yourself healthy while burning fat, so is a good cool down. This can help shift your blood flow to resting patterns, prevent dizziness, and help your muscles recover.

Just as a warm up and quality run are important to keeping yourself healthy while burning fat, so is a good cool down.
This can help shift your blood flow to resting patterns, prevent dizziness, and help your muscles recover.
Just as a warm up and quality run are important to keeping yourself healthy while burning fat, so is a good cool down.
This can help shift your blood flow to resting patterns, prevent dizziness, and help your muscles recover.
Just as a warm up and quality run are important to keeping yourself healthy while burning fat, so is a good cool down.

Stick to your plan, but listen to your body.

It’s important to finish your runs and get in the number of runs you set every week. The frequency and intensity with which you run will help you burn fat. However, if you’re sick or feeling worn out, consider a shorter run or even giving yourself a rest day. From here adjust your running schedule so that you can stick to your plan and continue burning fat.

It’s important to finish your runs and get in the number of runs you set every week.
The frequency and intensity with which you run will help you burn fat.
However, if you’re sick or feeling worn out, consider a shorter run or even giving yourself a rest day.
From here adjust your running schedule so that you can stick to your plan and continue burning fat.
It’s important to finish your runs and get in the number of runs you set every week.

Part 2

Incorporating Alternative Components to Boost Fat Burning

Add intervals.

Adding just a few high intensity intervals to your runs every week can help boost your fat burning potential. You can dedicate one workout every week to doing high intensity intervals or add some intervals at the end of your runs two to three days a week. In addition, intervals can help you get faster over time.

Adding just a few high intensity intervals to your runs every week can help boost your fat burning potential.
You can dedicate one workout every week to doing high intensity intervals or add some intervals at the end of your runs two to three days a week.
In addition, intervals can help you get faster over time.
Adding just a few high intensity intervals to your runs every week can help boost your fat burning potential.
You can dedicate one workout every week to doing high intensity intervals or add some intervals at the end of your runs two to three days a week.

Hit the hills.

Running hills can boost your calorie burning potential by up to 50%. It not only can help you burn more fat and get stronger, but also increase your endurance. Add some hills to one or two workouts per week to help yourself burn more fat.

Running hills can boost your calorie burning potential by up to 50%.
It not only can help you burn more fat and get stronger, but also increase your endurance.
Add some hills to one or two workouts per week to help yourself burn more fat.
Running hills can boost your calorie burning potential by up to 50%.
It not only can help you burn more fat and get stronger, but also increase your endurance.

Step up your run.

Similar to hills, running stairs can blast calories and fat. In fact, it’s one of the best fat burning and overall conditioning exercises you can do. Choose to either run physical stairs—such as at a stadium—or use a stair machine at your gym. Add this to any running workout or replace one run a week with a stair run.

Similar to hills, running stairs can blast calories and fat.
In fact, it’s one of the best fat burning and overall conditioning exercises you can do.
Choose to either run physical stairs—such as at a stadium—or use a stair machine at your gym.
Add this to any running workout or replace one run a week with a stair run.
Similar to hills, running stairs can blast calories and fat.

Tackle an obstacle course.

Some people may find running alone a bit tedious. If this is the case, consider adding some obstacles to your daily run. This can help to keep your heart rate high while you work at building smaller muscles groups. Obstacle courses require short bursts of explosive power for jumping and lots of coordination, so be sure to do them only when you are fresh and rested, such as after your warmup.

Some people may find running alone a bit tedious.
If this is the case, consider adding some obstacles to your daily run.
This can help to keep your heart rate high while you work at building smaller muscles groups.
Obstacle courses require short bursts of explosive power for jumping and lots of coordination, so be sure to do them only when you are fresh and rested, such as after your warmup.
Some people may find running alone a bit tedious.

Run on an empty stomach.

If you feel able, go for a slow, pre-breakfast run. Doing your run on an empty stomach can boost your fat burning potential. Make sure to take a banana or something small on your run in case you get lightheaded. Over time, you may notice that your body gets used to running without breakfast, which draws on your body’s fat stores—and not carbohydrates—for fuel.

If you feel able, go for a slow, pre-breakfast run.
Doing your run on an empty stomach can boost your fat burning potential.
Make sure to take a banana or something small on your run in case you get lightheaded.
Over time, you may notice that your body gets used to running without breakfast, which draws on your body’s fat stores—and not carbohydrates—for fuel.
If you feel able, go for a slow, pre-breakfast run.

Do a little strength training.

Adding even a simple strength training routine to your weekly runs can boost your fat burning potential. Resistance exercises build your overall strength, and they can also help to increase your running speed. Doing two to three strength training sessions per week in addition to your runs may increase your strength by 50%. In turn, more muscle will help you more effectively burn fat. Shira Tsvi Personal Trainer & Fitness Instructor Expert Interview Try two sets of 15 reps of the following moves to build strength:

Adding even a simple strength training routine to your weekly runs can boost your fat burning potential.
Resistance exercises build your overall strength, and they can also help to increase your running speed.
Doing two to three strength training sessions per week in addition to your runs may increase your strength by 50%.
In turn, more muscle will help you more effectively burn fat.
Shira Tsvi Personal Trainer & Fitness Instructor Expert Interview Try two sets of 15 reps of the following moves to build strength:

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