Well-defined abs are considered the main feature of an athlete. And many beginner runners expect that running will give them gorgeous abs. But is it true?
How to get a six-pack while running? We will try to find the right answer in this article.
Abs and Running: General Information
Does Running Build Abs? Generally speaking, you can get abs from running. Still, don’t rush to think that running alone is enough to build abs. You’ll need to supplement your running with a few things.
To understand better, we should start at the bottom.
The benefits of strengthening the abs in running include:
- aesthetic
- reducing stress on the joints, which prevents injuries
- strengthening other muscles related to the core (back, hips and thighs)
The first thing to know is that everybody has abs. Abs are made up of five main muscle groups, but the ones that people relate to as “abs” are known as rectus abdominis. This group of muscles begins at the pubic bone, ends at the sternum (breastbone), and is responsible for flexing (bending) the spine.
The oblique muscles, which we usually call “side abs,” sit on either side of the rectus abdominis. They complete the six-pack when visible. They have an essential task – flexing and rotating the trunk.
We have a lot of muscles in our body that we cannot observe but provide very important functions, such as the erector spinae, transverse abdominis, and multifidus in the trunk, according to American Council on Exercise. Running helps keep all these muscles toned, as they all work while you run.
Is running good for core strength? Following a special running technique mentioned below, you can train your abs. This, in turn, can stabilize the core. The core reduces the impact on your joints. Core stability is essential for proper load balance within the spine, pelvis, and kinetic chain. The so-called core is the trunk muscles surrounding the spine and abdominal viscera. Technically, the core also includes muscles in the hips and the lower back.
Does running help get a six-pack? Running won’t give you a six-pack, but it will reduce the amount of fat around the stomach, which helps make your six-pack visible.
While running, you can create a caloric deficit, which, in turn, may reduce the padding around your abdomen. Still, it is important to remember that some fat is necessary to cushion vital organs. So don’t overdo it.
How to Activate Your Core While Running?
To strengthen your abs, you must make the torso and core muscles the leading element of the body when you move. Doing so will strengthen your abs while improving your running technique and giving you a slender figure.
The only body part that should feel tension is the abs. All other muscles should stay relaxed while the torso initiates any change of direction. So, if you move your body to the right or left, remember to strain the abs.
Choose difficult roads that will strain your body to make your abs work harder. For example, one that makes you have to duck or dodge tree branches or other obstacles. An alternative option may be to perform slight tilts of the head or torso while running, simulating dodging obstacles.
You can also run certain sections of the route with your knees high while keeping the abs tense.
How to Get Toned Abs? Importance of Nutrition
If you only focus on running for a six pack and not on other things, such as nutrition, you are making a big mistake.
Not everyone is genetically gifted with great abs; each person has their own distribution of fats. However, this does not mean you should fold your hands and do nothing about it. Your diet doesn’t just affect your health and running endurance; it’s also essential for your abs.
You should optimize your diet and drink a lot of water. This will help you get taut abs, increase metabolic processes, and lose weight.
The usual daily rate of protein consumption is 0.8 g of protein per kilo of body weight. If you’re following your marathon training plan and training hard, feel free to multiply that number by two. Include lean animal and plant proteins rich in vitamins and minerals in your diet, such as organic chicken breasts, fatty fish, free-range eggs, and fermented soy products.
Minimize bad carbs: sugar, refined and starchy carbs, and highly processed foods. Don’t make a base of pasta, bread, or rice – cook with a source of protein, healthy fats, and plenty of vegetables.
Balance your blood sugar by reducing sugar and refined carbs and eating enough proteins, healthy fats, and fiber from vegetables. In that case, your body can focus on burning fat for energy instead of quickly accessing carbs.
Also, pay attention to salt in your diet – studies show that a low-sodium diet may reduce gastrointestinal bloating. To help with abdominal definition, reduce salty food.
Can Running Get You Abs if You Are a Beginner?
Usually, running abs workouts are not included in training plans for beginners. There are several reasons for this: the running technique, as described above, is hard enough. It uses a supply of body glycogen, which beginners don’t have. The structure of muscle tissue fibers in an untrained person does not allow repeated power movements. Some types of running that help strengthen abs require intensive work of the cardiovascular system and respiratory organs. So, the body must have a certain level of fitness. This is bad news for those who expect to pump abs from the first running workouts.
If you are a beginner, pay attention to ab toning while walking:
You can get toned abs from walking by burning excess fat. How does it work? Walking is a cardio workout that helps you burn calories, which, in turn, helps you lose weight and excess fat. A study published in the Journal of Exercise, Nutrition, and Biochemistry in 2014 found that obese women who walked for just 50 to 70 minutes three times a week for 12 weeks lost more belly fat than sedentary women.
How to Walk Correctly to Have Toned Abs?
As pointed out by Len Kravitz, Ph.D., a sports researcher at the University of New Mexico, the muscles of the abdomen are barely engaged during regular walking. So, you should change your walking technique:
- Walk, directing the top of the head to the sky and keeping the spine extended.
- Consciously bring the shoulder blades together so that the body is raised.
- Move quickly for healthy walks; a leisurely walk burns fewer calories.
- Wear appropriate footwear; avoid flip-flops or heels that don’t support your feet well.
Best Ab Exercises for Runners
OK, we’ve got the basics down on the connection between nutrition, genetics, and the potential for abs. What kind of ab workouts help to get toned abs for runners?
Below we will give an example of the best exercises for runners that will strengthen the core and make running easier. For each exercise, place your arms along your torso, palms down, unless otherwise indicated.
- Lie on your back with a mat.
- Raise your legs and bend them at the knees at a right angle as if you were sitting on a bicycle.
- Try to imitate the movements of a cyclist with your feet. Continue the exercise until the abs start hurting.
- Increase tension by raising your head and laying your palms behind it. At the same time, try to alternately reach your left knee with your right elbow and your right knee with your left elbow, then the load on the abs will double.
- Take the same position as in the previous exercise: Lie on your back and bend your legs at the knees, palms on the back of your head.
- Imagine that your legs and torso are a crocodile’s upper and lower jaws.
- Try to close the crocodile’s mouth by jerking the legs and torso towards each other and then letting them relax.
- Do this several times until you get tired.
- Another variation of this exercise is to do it with outstretched arms and legs. To imitate the closing of the crocodile mouth, try to reach your feet with your fingers in opposite movements.
Crane
This exercise takes its basis from the yoga pose called Halasana. You can do it the way described below or use information from here.
- Lie on your back.
- Your legs should be extended flat against the floor.
- Raise your feet. Then try to reach the floor behind your head with them.
- Return the body to its original position.
- The legs imitate the beak of a crane. Repeat the exercise until slight fatigue.
Wrap Up
Is running good for your abs? Of course. But using only running, you cannot get a six-pack. It depends on genetics, nutrition, and additional strength training.
Still, if you include the different workouts from this article in your training program, you can increase your endurance and make your abs look and feel better.
