Does Running Strengthen Your Core? | Get Abs from Running!

Does Running Strengthen Your Core? | Get Abs from Running!

 

While running after your friends in school or your siblings at home, who knew this mischievous child’s play would turn into a full-blown workout?

Running is an exercise that everyone loves no matter what their age is. It works wonders for people of all ages and types.

The main reason behind running being so popular is the convenience and ease of performance. No need for bulky gym equipment, just you and your legs taking a fast stroll across the park or on the treadmill.

But have you ever wondered how running affects your body?

Does running build abs? Does running strengthen your core? Does it help you lose weight?

If you are also finding answers to these questions then ride along! Let’s dive deeper into this awesome exercise and learn more about it.

Here’s what you’ll learn.

  • What Is Running?
  • Which Muscles Are Used Most In Running?
  1. Core Muscles
  2. Hip Flexors
  3. Glutes
  4. Quadriceps
  5. Hamstrings
  6. Calf Muscles
  • Health Benefits Of Running
  1. Strengthen Core
  2. Boost Weight Loss
  3. Promotes Better Sleep
  4. High Endorphin Levels
  5. Increase Bone Density
  6. Improve Muscle Power
  7. Increase Endurance
  8. Prevents Depression, Stress, And Anxiety
  9. Prevents Chronic Diseases
  • Do You Get Abs From Running?
  • Does Running Help Your Core?
  • Does Running And Dieting Help You Lose Body Fat?
  • How Can You Get Abs From Running And Dieting?
  • Role Of Nutrition In Getting Abs From Running
    • Complex Carbs
    • Proteins
    • Healthy Fats
    • Fast Foods And Sweets
  • How Can Supmogo Intensify Your Core Strengthening While Running To Increase Your Gains?

What Is Running?

Running is a sport that has always been loved by people all around the world. It is a form of aerobic exercise that requires you to run faster than jogging and brisk walking. It engages your core, legs, and glutes, and if done right, can even help you lose weight.

According to a 2017 report, about 60 million people participate in any form of running or jogging.

Running is an enticing sport because it does not require you to sign up for gym memberships and can be done easily at any place, any time of the day.

If you are running for core strength improvement, this article will help you understand how you can enhance your results.

First, let’s take a look at the muscles that are worked during running.

Which Muscles Are Used Most In Running?

Core Muscles 

Running mainly works the Rectus Abdominis and the Obliques in your core. Studies have proved that running engages your core and activates your trunk muscles. It also stabilizes your back and provides cardiovascular and endurance benefits. [1]

If you run for abs and want to upgrade your running game, try out SUPMOGO Regenerative Wearable Belt to fully engage your core muscles. The Supmogo belt boosts metabolism, supports the back, strengthens the core, and enhances muscle recovery for optimal performance.  

Hip Flexors

Hip flexors consist of three muscles that are the Psoas MajorIliacus, and Rectus Femoris. These muscles are responsible for pelvic and spinal stabilization and aids in bending and flexing the hips and propelling you to move forward.

Glutes

The glutes involve the Gluteus Maximus and Gluteus Medius. According to studies, the glutes control the flexion of the trunk muscles to reduce the velocity of the swing leg. It also controls the flexion of the hip to extend the thigh. [2]

Quadriceps

This group of muscles involves the Vastus Intermedius, Vastus Medialis, Vastus Lateralis, and Rectus Femoris and is majorly involved in walking, running, jumping, and kicking movements. The primary function of the quadriceps is to extend the leg at the knee joint while flexing the thigh at the hip joint during each stride.

Hamstrings

The hamstrings are responsible for force production in the push-off phase of running. [3]

Calf Muscle

The calf muscles Gastrocnemius and Soleus lift the heels and transfer your body weight onto your toes. These are the muscles that first witness the impact of your feet touching the ground with force.

Health Benefits of Running

Running has a long list of health benefits for top athletes to lazy couch potatoes!

  1. Strengthen Core – Running strengthens your core by engaging your core muscles.
  2. Boost Weight Loss – It boosts weight loss if combined with a healthy and caloric deficit diet.
  3. Promotes Better Sleep – Running promotes a better sleep cycle by regulating your body’s circadian rhythm.
  4. High Endorphin Levels – It raises endorphin levels, also known as “runner’s high,” causing a euphoric state after running.
  5. High Bone Density – Regular physical activity like running has been shown to increase bone formation markers hence representing higher bone density among runners. [i]
  6. Improve Muscle Power - Running strengthens your core, hip flexors, glutes, quadriceps, hamstring, and calf muscles.
  7. Increase Endurance – Regular running has proved to increase endurance.
  8. Prevents Depression, Stress, and Anxiety – It not only benefits your body but also impacts your mental health. It lowers the risk of depression, anxiety, and stress and improves blood circulation to the part of the brain that responds to stress and anxiety.
  9. Prevents Chronic Disease – According to the Centers for Disease Control and Prevention, regular physical activity prevents chronic diseases like obesity, hypertension, type 2 diabetes, cardiovascular diseases, atherosclerosis, and dementia.

Are you still contemplating whether running is good for the core or not? Let’s find out!

Do You Get Abs From Running?

Man running up a slope in a gray shirt and black shorts and on the right it says "abs from running?"

 

Running alone cannot guarantee abs; however, it is a cardio exercise that works your core musculature. Studies suggest that regular running can strengthen your core muscles, including your abs. [5]

But relying only on running might not be the best thing to do. Consider adding core training for runners and a healthy diet to maximize your results.

Does Running Help Your Core?

Running alone cannot give you that ripped six-pack you want. But it surely does engage and strengthens your core muscles. Varying your running routine has some noteworthy impact on endurance and core strengthening.

Research has shown that running engages the muscles throughout the trunk and challenges your core musculature.

If you want to know does running give you abs and does running builds core strength, then keep on reading to find out!

Does Running And Dieting Help You Lose Body Fat?

Woman holding her jeans out to show the space of how much weight she lost. To the left it says "lose body fat"

 

The answer is yes! Pairing up running and a caloric deficit diet can help you lose weight. Now how does this explain the relationship between running and abs?

(Caloric Deficit–Consuming fewer calories than you burn every day.)

How Can You Get Abs From Running And Dieting?

In most people, there is a layer of fat, also known as Visceral Fat, surrounding your abdominal muscles or, let’s say, abs. Your abs stay hidden behind the visceral fat until you start shedding the excess fat and working your core muscles.

So when you combine running for more than 30-45 minutes 4-5 days per week with a caloric deficit diet and some additional core exercises, you can see significant results in your abs.

Role of Nutrition in Getting Abs from Running:

Sadly, there is a lot of misconception about healthy eating; therefore, many people fail to follow a caloric deficit diet. It’s time we start debunking these misconceptions about carbs and fats that promote weight gain.

Here’s what your diet should look like when striving for abs from running.

Your diet should consist of all three macros with a little more emphasis on proteins. But remember that you still need complex carbs and healthy fats.

Complex Carbs

Picture of complex carbs like pasta, whole wheat bread, brown rice, whole grains, quinoa, and garbanzo beans

 

Complex carbs are important for the constant supply of energy that you need during exercise. It is a basic phenomenon of the human body that during starvation or carbohydrate restriction, when there is no glucose available to be utilized by the body, your body starts burning the protein first and then uses all the fats. Therefore, a concoction of all macros is necessary to keep all the body functions going optimally. [6]

Healthy carbs like whole grains, whole wheat bread, pasta, oats, brown rice, barley, millet, quinoa, fruits and vegetables, seeds, and nuts are excellent energy sources required during intense workouts.

Proteins

Different sources of protein like meat, chicken, fish, nuts, eggs, oats, beans. On top of the image it says "muscle building"

 

Proteins, as you already know, are terrific for muscle building, protein synthesis, recovery, preventing muscle wasting, and keeping you full for longer. You can consume any animal-based or plant-based proteins of your choice. But eating a mix of plant- and animal-based proteins is always recommended to get the complete amino acid profile. [7]

Animal proteins include meat, fish, poultry, eggs, milk, yogurt, cheese, and whey. While plant-based proteins include lentils and legumes, chickpeas, peas, kidney beans, almonds, peanuts, tofu, tempeh, edamame, Spirulina, and quinoa. Seeds and nuts are also good sources of protein to add to your breakfast or munch as a snack. For an additional bulk-up, protein powders are a great addition to your diet! They also assist in muscle recovery, and the extra proteins increase satiety, so you won’t be drooling all over the cheesy burgers and donuts!

Healthy Fats

Image of foods rich in healthy fats like salmon, avocado, walnuts, almonds, omega. On top of the image it says "healthy fats"

 

Lastly, healthy fats like olive oil, olives, fatty fish, avocados, seeds, and nuts are important for keeping up with your vitamin and mineral intake and also keeping you full for longer. [8]

These healthy fats are far from saturated and Trans fats that can clog your arteries and cause atherosclerosis, cardiovascular diseases, and high cholesterol.

Fast Foods and Sweets

The biggest mistake people make while losing weight is restricting themselves from all of their favorite foods for longer durations. Restrictions increase the chance of regression and an increased frequency of cheat days or cheat meals.

The best way to tackle this problem is to include all of your favorite foods in your caloric deficit diet. Here’s how you can do this!

Eat within your recommended calories just to fulfill your cravings. This means eating one slice of pizza instead of two or three. Another approach is to cut down a few calories from your regular meals so you can adjust your favorite food or snack in your diet.

A similar strategy works for all kinds of foods you love. Check the calories from the MyFitnessPal app and consume only the amount that can fit perfectly into your calorie-deficit diet.

How Can SUPMOGO Intensify Your Core Strengthening While Running To Increase Your Gains?

Running cannot give you abs, but it can become the best core workout for runners if you combine your running with the SUPMOGO Regenerative Wearable Belt.

This belt takes all of your workouts to the next level by augmenting core strength, boosting metabolism, and enhancing recovery.

SUPMOGO features advanced targeting technology that grabs your core, melts away the fat, and strengthens it. This will be a massive upgrade to your workout routine!

The best thing about this belt is that it's ease of use. Simply wet the conductive pads with water, put on the belt, personalize your experience with the Smart Control App and go for a run or core training as usual.

If you love running but want to see those ripped six-packs on your core, this is your sign to grab the SUPMOGO Belt today!

SUPMOGO logo on the left with QR code for Linktree, in the middle is a picture of the blog author Huma Khurshid, to the right of her it says "Huma Khurshid" "Health Nutrition & Fitness Copywriter" "(877) 900-6646" "info@supmogo.com" "www.supmogo.com"

[1] Behm, D. G., Cappa, D., & Power, G. A. (2009). Trunk muscle activation during moderate-and high-intensity running. Applied Physiology, Nutrition, and Metabolism34(6), 1008-1016.

[2] Lieberman, D. E., Raichlen, D. A., Pontzer, H., Bramble, D. M., & Cutright-Smith, E. (2006). The human gluteus maximus and its role in running. Journal of Experimental Biology209(11), 2143-2155.

[3] Morin, J. B., Gimenez, P., Edouard, P., Arnal, P., Jiménez-Reyes, P., Samozino, P., ... & Mendiguchia, J. (2015). Sprint acceleration mechanics: the major role of hamstrings in horizontal force production. Frontiers in physiology6, 404.

[4] Lee, J. H. (2019). The effect of long-distance running on bone strength and bone biochemical markers. Journal of exercise rehabilitation15(1), 26.

[5] Behm, D. G., Cappa, D., & Power, G. A. (2009). Trunk muscle activation during moderate-and high-intensity running. Applied Physiology, Nutrition, and Metabolism34(6), 1008-1016.

[6] Kanter, M. (2018). High-quality carbohydrates and physical performance: Expert panel report. Nutrition Today53(1), 35.

[7] Tagawa, R., Watanabe, D., Ito, K., Ueda, K., Nakayama, K., Sanbongi, C., & Miyachi, M. (2021). Dose-response relationship between protein intake and muscle mass increase: A systematic review and meta-analysis of randomized controlled trials. Nutrition reviews79(1), 66-75.

[8] Pendergast, D. R., Horvath, P. J., Leddy, J. J., & Venkatraman, J. T. (1996). The role of dietary fat on performance, metabolism, and health. The American Journal of Sports Medicine24(6_suppl), S53-S58.


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