The Jogger’s Belly: What Nature Is Trying to Tell You
From human runners to migrating geese, your body stores fat at the center of gravity for a very specific reason.
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Let’s not dance around it: most joggers don’t have six-packs. They’re out there logging miles before sunrise, wearing neon vests, dodging cyclists, doing everything right… Yet the abs remain in witness protection.
Subconscious Fat at 30,000 feet
Mr. Skeptical doesn’t say anything, but he doesn’t have to. He’s squinting at me like I’m accusing joggers of smuggling belly fat across state lines.
I say, “Relax, buddy. I’m just explaining the biology, not starting a turf war with the running community.”
“You think joggers are lazy or not committed to fitness?”
“No, it’s not because they’re lazy or uncommitted. It’s because their body is adapting in a very predictable, very logical way. Jogging is endurance training, and endurance training tells the body, “Hey, we’re going to be traveling long distances often. Please store fuel where it’s easiest to access.
“This all ties into how the human body uses fat, where it stores fat, and why endurance exercise doesn’t deliver the beach-body midsection Instagram promised.”
Subconscious Fat at 10,000 feet
Here’s the big physiological picture.
Fat gives nine calories of energy per gram. Carbs and protein provide four. So fat is the premium fuel source, the high-octane stuff. When your body expects endurance work, it naturally stores more fat because it’s preparing for a long trip.
And where does the body store that high-efficiency fuel? Right at the center of gravity. It’s the most mechanically efficient place to carry extra weight and the easiest area for your metabolism to pull energy from during long, repetitive motion like jogging.
Mr. Skeptical chimes in here: “So you’re telling me my belly is basically a gas tank?”
”Yes. A candid, very functional one. Not glamorous, but highly effective.”
This is the same reason geese develop fatty livers before migration. They’re preparing for long-distance travel by hoarding energy close to where it’s accessible and usable. Humans don’t stuff their livers full like geese, but we do follow the same evolutionary logic: endurance work encourages central fat storage because it’s efficient for survival.
And while jogging gets you fitter, more conditioned, it doesn’t signal the body to shed fat or build muscle in a way that reveals a six-pack. In fact, it often encourages the exact opposite.
Subconscious Fat at Eye-Level
Let’s bring this to ground level with the science.
First, endurance training increases intramuscular triglyceride storage. That means your muscles literally become better at storing fat inside the muscle so it can be used for long-duration energy. Again, this is adaptation, not sabotage.
Second, jogging builds efficiency. That sounds great until you realize that efficient bodies burn fewer calories doing the same work over time. And if you’re trying to drop body fat, burning fewer calories is not your friend.
Mr. Skeptical interrupts me: “So jogging is basically training my body not to burn calories?”
”Not exactly, but close enough that your abs get shy.”
“Third, the midsection is the body’s perfect fuel depot. It’s close to your center of mass, easy to access metabolically, and creates the least disruption to balance during running and walking. If your body is expecting repeated endurance efforts, storing fat there makes perfect survival sense.
“Fourth, long-duration cardio can raise cortisol just enough to slow belly fat reduction. Not a crisis, but definitely not helpful when the goal is visible abs.”
Mr. Skeptical crosses his arms. “So geese get fat to fly, joggers get fat to run, and I’m supposed to sprint now?”
”Well, sprinting actually does encourage more fat loss and more muscle retention… so yes, maybe worth considering. However, for men over 40, you’re likely to pull a hamstring. Hop instead.”
“Jogging is better than doing nothing for health. It’s great for mood and endurance. But you’re still storing fat in and around your mid-section, and that’s not just bad for getting abs, it’s also not so great for your health.
“This is why some famous joggers, like Jim Fixx, who wrote the national bestselling book The Complete Book of Running in 1977, and basically started the recreational jogging movement in the USA, died of a heart attack at age 52 while jogging.”
“How ironic. The jogging guy died jogging.”
“That’s exactly what the news media said back then.”
Practical Suggestions and Conclusions
If your goal is longevity, jogging is better than nothing, but the best thing to do is resistance exercise. If your goal is visible abs, jogging needs a supporting cast.
Here’s the simple breakdown that won’t sugarcoat anything:
• Jogging is not a six-pack strategy.
• Jogging encourages your body to store fuel centrally.
• Jogging builds efficiency, which means lower calorie burn over time.
• Jogging does not build meaningful muscle, which you absolutely need for visible abs.
What works for abs instead:
• Short, intense efforts like sprints or hopping.
• Strength training several times a week.
• High protein intake to maintain lean mass.
• Lower overall body fat through nutrition, not cardio miles.
• Managing stress to keep cortisol in check.
Mr. Skeptical gives me one last look: “So if I want abs, I should stop training like Forrest Gump?”
“Well, just don’t expect jogging to sculpt your midsection.”
If you’re over 40 and want a clearer, simpler path to fat loss that actually works with your biology instead of fighting it, schedule a 15 to 20-minute consultation with me. No cost, no pressure. Just real answers.
Simple IS King.
Be aware.
Other links related to this post:
Can Cardio Workouts Make You Gain Weight?
PS Links on LinkedIn, Facebook, Instagram, X, and Notes. Full disclosure: ChatGPT was used to research and enhance this post.