Can running reduce fat in the thighs and buttocks?
Sep 25, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
In general, whether running can reduce fat on the thighs and buttocks depends on specific factors such as exercise intensity, frequency, and dietary control. If you have concerns related to weight management, it is advisable to consult a professional fitness trainer or nutritionist. When running for fat loss, be sure to properly warm up before and stretch after running to prevent muscle strains.
Generally speaking, whether running can reduce fat on the thighs and buttocks depends on specific factors such as exercise intensity, frequency, and dietary control. If you have concerns about weight management, it is recommended to consult a professional fitness trainer or nutritionist. The detailed analysis is as follows:
If running is performed at a moderate to high intensity, 3–5 times per week for more than 30 minutes each session, combined with a low-calorie, nutrient-rich diet that limits high-fat and high-sugar foods, the body will continuously burn calories. Over time, fat on the thighs and buttocks may gradually decrease, and muscle definition may become more visible.
However, if the running intensity is low, sessions last only十几minutes each and occur infrequently per week, and diet is not controlled—especially with frequent consumption of high-calorie foods—the body's calorie expenditure will be less than intake. Excess calories are likely to be stored as fat accumulation, meaning fat on the thighs and buttocks may not decrease and could even increase.
When using running for fat loss, be sure to warm up adequately before and stretch after running to prevent muscle strains. Choose appropriate running shoes to protect your feet and knees. Fat loss is a whole-body process; avoid focusing solely on specific areas and maintain patience and consistency. If you experience any physical discomfort, stop exercising immediately and rest.
