Last updated on April 13th, 2021 at 10:51 pm
Running is great for cardiovascular health, but how about your core? With belly fat being some of the most stubborn fat in the body, many runners are left asking: can running give you abs?
Running can burn both fat and muscle, depending on the intensity and duration of your workouts. Because your body will burn both, you will most likely slim down if you run often. This reduction in body mass can create more abdominal definition.
Through the rest of this post, we’ll discuss the science behind how running can score you those all-too-enviable sculpted abs — even if you’re just entering the sport.
So... Can I get a Six Pack From Running?
Most people already have some form of abdominal definition. The problem? Well, those tight abs may just be hidden underneath a layer of fat.
As a staple of cardio, running can burn both fat and muscle, depending on the duration and intensity of your runs (read on for more on this!).
One possible result is that you’ll be thinner overall, without bulking up any one particular muscle group. So, that 20 to 30-minute cardio sweat sesh at the gym? It may just help you slim down enough to show off your shredded summer abs.
The Science Behind How Running Provides Abdominal Definition
For decades, scientists have studied the link between running and muscle behavior. And when it comes to the abs, their findings might surprise you.
First... Running DOES Require Core Strength
While a ripped six-pack may not be a usual concern for runners, it is likely that runners have to rely more heavily on their core to perform well. After all, running engages your core in a variety of ways. For this reason, if you’re already a runner, you might actually have a perfect start to a great six-pack.
Core Strength is Married to Running
Core strength (which includes your abdominal muscle groups) can have a variety of impacts on how well you run. Core strength:
- Can improve running posture: Core strength can improve your running posture and speed, and for this reason there is a functional benefit to having strong abdominal muscles if you’re a runner.
- Improve leg strength: Because your arms and legs all stem from the core, the strength in your limbs is closely tied to torso strength. As a solid foundation for strength in the rest of the body, you need a solid core.
- Decrease “Runners’ Wobble”: Your core muscles — the chest, back, abs, and obliques — are what keep your torso upright when you run, and reduce “wobbling” when moving your arms and legs.
- Can improve balance: A strong core can also significantly improve balance, helping you to recover quickly from missteps during your run.
- Can reduce energy expended: When running, the aim is to up endurance by reducing excess energy exhaustion. To achieve this balance, core strength can be used to reduce strain to the pelvis, hips, and lower back, which work together as you run. The result is less overall movement, which means less excess energy expended by the body. This is especially important for distance runners.
As you can see by the list above, core strength is definitely used while running. This means that you will be using your core (and abs) during runs.
Running Burns Calories and Can Reduce Body Weight (Exposing Abs)
When it comes to overall fitness, burning more calories will increase your chances of weight loss, and running is a great way to burn calories.
Studies suggest running is directly linked to weight loss. Jogging, or running slowly and steadily, requires roughly 100 calories per mile, depending on your weight and pace. And if jogging alone can burn that many calories, running will burn even more.
As your body slims down from the calories used while running, it is VERY likely that you will experience an increase in the definition of your abs.
Shedding that pesky layer of fat will reveal your body’s natural muscle structure — which is great news for your abs.
Running Will Build Muscle... Some Types or Running Help More Than Other Types
We already know running burns calories, which can lead to weight loss. But aerobic activities like running can also help build muscle (source). And building muscle is beneficial in your quest for defined abs in two major ways:
- Muscle also burns calories: Yes, that is correct, building muscle compounds calorie usage. In the same length of time, a person with higher muscle mass will burn more calories than someone with a lower muscle-to-fat ratio.
- Running engages various muscle groups that impact your core: The muscles most impacted by running are the quads, hip flexors, hamstrings, glutes, and calf muscles. As you run more often, these muscles in particular will develop and strengthen. When this occurs and you continue to run, your core will continue to be engaged.
While building muscle is great, there are specific types of running that might help build muscle (and your core strength) more than others.
Which Types of Running Are Best to Build Muscle
High intensity interval training (HIIT), like sprinting, is comprised of short, hard bouts of cardio exercise — anywhere from 10 seconds to five minutes in length — broken up by brief recovery periods.
Sprinting has been shown to build the most muscle for runners, with significant gains observed in muscle groups of the lower body. This is because HIIT cranks up production of the growth hormones responsible for maintaining muscle and burning fat, even hours after your workout.
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On the other hand, long-distance running can, in some scenarios, have the opposite effect. Obviously, speed and terrain along with diet also impact muscle gain vs muscle loss for any individual runner.
In addition to high intensity sprinting, there is some evidence to suggest trail running can improve muscle definition. This has to do with trail obstacles, extreme elevation changes, and more. You can check out our post on how trail running can build muscle if you want to learn more.
How Metabolism Plays Into Your Abdominal Definition
Your metabolism also plays an important role. Metabolic function is key to determining whether you will gain or lose muscle mass as a runner. Your metabolism will also be affected differently by different types of running.
Short interval speed and strength sessions, like HIIT, is shown to boost your metabolism. That means sprinting can actually feed your metabolic furnace more effectively than other more time-consuming types of running.
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While this is great news for all runners, the middle-aged group in particular stands to gain a lot. This is because your metabolism slows down as you age. Participating in high-intensity interval training twice a week can reverse about 50 percent of the metabolism slowdown that comes with aging.
Regardless of which types of running you participate in, there is no denying that metabolism plays a huge part in how your body displays muscle. The rate at which your body burns fuel will ultimately impact how defined your abdominal muscles remain while aging. This is one reason why mixing in different types of running can be very helpful to your training.
If you are unsure which type of running is best for you, consult a qualified physician or physical trainer.
Add Protein Consumption After Running Workouts
Protein helps build and repair muscle, which can drastically impact how your body changes after runs and workouts.
When you run, your muscles use up glycogen — the stored form of glucose — as a fuel source. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged as you run.
After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Protein is essential in this process.
Consuming protein soon after you exercise can help your body get this done faster. It gives your body the amino acids it needs to repair and rebuild these proteins, and ultimately build muscle.
So, be sure to bulk up on high-protein foods like fish, eggs, nuts, seeds, and quinoa after each run. Your muscles will thank you.
There are also many post-run protein shakes and powders on the market. These products are designed to provide adequate post-workout nutrition for your muscles, reduce recovery time, and promote muscle development.
Adding Core Workouts to Running Routines Will Help Develop Abdominal Definition
While running on its own can help show off your abs, a combination of running, strength, and core workouts are likely the best way to really develop your six-pack.
Let’s revisit your core for a moment. This all-too-important area of your body is crucial to your development as a runner.
Core workouts are a simple and effective addition to your running routine. As we discussed earlier, a strengthened, stabilized core will improve your form as you run, preventing overexertion and injury. And a strong core can earn you chiseled abs!
Even small additions can improve ab definition. Try a few sets of sit-ups or a few minutes of planking after your runs to really see gains in definition.
Before long, your abs will become tightened and more defined.
Get Running, Burn Calories, and Get Shredded
Whether you’re a seasoned runner training for a marathon or just breaking in your new trail running shoes, running offers something for everyone.
The abs of your dreams — and better overall health — are achievable for runners of all abilities and fitness levels.
Develop a plan of attack for your runs, mix in some strength and core, and a shredded, enviable six-pack will be likely to follow.
Image Credit: nakashi |(https://www.flickr.com/photos/nakashi/) | Attribution-ShareAlike 2.0 Generic (CC BY-SA 2.0) –reduced file size
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