How long does it take to start burning fat while running

Running usually starts burning fat after 20 minutes, and the specific time is affected by factors such as exercise intensity, individual metabolic differences, and dietary status. During running, the human body prioritizes the consumption of glycogen as an energy source. After a certain period of continuous exercise, the glycogen reserves in the body gradually decrease, and the proportion of fat breakdown for energy supply will significantly increase. Moderate intensity slow jogging usually enters the stage of efficient fat burning at 20-30 minutes, during which maintaining a heart rate in the range of 60% -70% of maximum heart rate is most beneficial for fat metabolism. Supplementing with water and a small amount of carbohydrates before exercise can delay fatigue and help enter a fat burning state more quickly.

High intensity interval running or fasting running may shorten the time to enter the fat burning phase. Intermittent running stimulates metabolism by alternating high and low intensities, which can continuously burn fat after exercise; On an empty stomach, the glycogen reserves in the lower body are relatively low, and it may take 10-15 minutes to start mobilizing fat for energy supply. However, fasting exercise may cause hypoglycemia and is not suitable for patients with cardiovascular disease or beginners in exercise. Moderate supplementation of protein and complex carbohydrates after exercise can help with muscle repair and prevent overeating caused by excessive hunger.

It is recommended to alternate running with other aerobic exercises, such as swimming, cycling, etc., to avoid a decrease in fat burning efficiency after the body adapts to a single exercise mode. Warming up and stretching before and after exercise, choosing breathable and sweat wicking sportswear, and running shoes with good cushioning performance can help improve exercise comfort and endurance. Regular exercise for at least 30 minutes 4-5 times a week, combined with a balanced diet, can effectively promote a decrease in body fat percentage.