Will Running Get Rid Of Saddlebags

As someone who has struggled with saddlebags for years, I understand the frustration and the desire to find an effective solution. Many of us have heard that running can help get rid of saddlebags, but does it really work? Let’s delve into this topic and explore whether running can help reduce those stubborn pockets of fat.

Understanding Saddlebags

Saddlebags refer to the excess fat that accumulates around the hips and thighs, giving the appearance of bulging or protruding pockets. They are a common trouble area for many individuals, particularly women, and can be challenging to address through diet and exercise alone.

The Role of Running

Running is a high-impact cardiovascular exercise that can effectively target and reduce overall body fat. It engages multiple muscle groups, including the quadriceps, hamstrings, and glutes, which are directly involved in the formation of saddlebags. By incorporating running into your fitness routine, you can increase calorie expenditure and promote fat loss throughout the body.

Spot Reduction Myth

It’s important to note that spot reduction, the idea of losing fat from a specific area of the body through targeted exercise, is a common misconception. While running can contribute to overall fat loss, it may not exclusively eliminate fat from the saddlebag area. However, the reduction in overall body fat can still lead to a noticeable improvement in the appearance of saddlebags.

Combining Running with Strength Training

While running can be beneficial for burning calories and shedding excess fat, incorporating strength training exercises can further enhance the results. Targeting the muscles in the hips, thighs, and glutes through exercises such as squats, lunges, and deadlifts can help tone and tighten the area, reducing the prominence of saddlebags.

Considerations and Recommendations

It’s essential to approach fitness and weight loss holistically. In addition to regular running and strength training, maintaining a balanced diet and staying hydrated are crucial factors in achieving your desired results. Be patient with the process, as significant changes may take time and consistency.

Seeking Professional Guidance

Prior to starting any new exercise routine, especially high-impact activities like running, it’s advisable to consult with a healthcare professional or a certified fitness trainer. They can provide personalized recommendations and ensure that your approach is safe and suitable for your individual fitness level and health status.

My Experience

Personally, incorporating regular running into my fitness regimen has helped me make noticeable progress in reducing the appearance of saddlebags. While it hasn’t been a quick fix, the combination of running, strength training, and a balanced diet has contributed to positive changes in my overall body composition.


So, will running get rid of saddlebags? While it may not directly target fat in specific areas, including the hips and thighs, running can be a valuable component of a comprehensive approach to reducing saddlebags. When combined with strength training and healthy lifestyle choices, running can contribute to overall fat loss and toning, ultimately helping to minimize the appearance of saddlebags and improve body confidence.