to burn fat you must have a calorie deficit below your maintenance level. you could workout and run 24/7 and not loose 1 IBS of fat if you don't have a calorie deficit. for optimal fat loss you want around a 20-30% less than your maintenance level, this can differ from person to person, but you get the idea. if you don't running will make you healthyer but you will not loose a pound of fat.
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