Here’s everything you need to know about running and developing a strong core.
Aside from building leg strength and bone density, running may also aid in weight loss and depression relief, but can it also provide you with six-pack abs? Will spending hours on the treadmill help you reach your objective of developing a rock-solid core?
Having a strong core, even if it’s only for the sake of looking good, has several advantages. These include a better posture, improved balance and stability, and the capacity to run faster and carry heavier weights, among other benefits. The visible muscles of the abdominal wall, known as the superficial abdominal muscles, and the deep abdominal muscles, which support and protect the spine, are two distinct kinds of abdominal muscles.
When it comes to building a strong core, what role does running play? Here’s a peek at what we found.
Running and abs building: is it possible?
As a starting point, it’s crucial to understand that even if your core is strong, your total body fat percentage determines how apparent your abs are. We’re referring to the layer of visceral fat that lies on top of the abdominals (if defined muscles are your objective, here’s everything you need to know about how to calculate your body fat %).” Routine running may help you lose weight and make your abs more apparent by decreasing your body fat percentage. This is supported by several studies.
Another study found that running in specific ways may also help strengthen the abdominal muscles. Running at a higher intensity requires you to use your core muscles to stabilise your trunk while you move your arms and legs. The muscles of the abdomen may be strengthened by engaging the core in this manner.
5 minutes: walk or jog to warm up
1 minute: fast pace run, should feel like a seven out of 10 effort
1 minute: recover at an easy pace
Repeat the steps above 10 times
5 minutes: walk or jog to cool down
1 mile: Warm-up at an easy pace, 3/10 effort
3 miles: Run at a tempo effort — this should be a 7 or 8/10 effort, it should be difficult to hold a conversation at this pace, but you shouldn’t be running flat out. It’s not a sprint.
1 mile: Cooldown
To build abs, what are some of the finest workouts to run?
If you want to obtain a flat stomach, you’ll need to run quickly. Speed intervals have been found in several studies to be the most efficient in reducing visceral fat. Whether you run on a treadmill or the sidewalk is up to you, but if your goal is to lose weight, consider include speed, fartlek, or tempo workouts in your training plan.
We’ve compiled a list of the greatest treadmill exercises for runners of all abilities. To get you started, here are a handful of speed sessions:
Other than running, what else can runners do?
The old adage that abs are formed in the kitchen holds a lot of truth. If you want to show off your abs, you need to consume a well-balanced diet that includes protein, carbs, and healthy fats. Carbohydrates are an important part of a runner’s diet since they provide the body with the energy it prefers. Always with your physician or a licenced dietitian before making dietary adjustments.
Strength training also plays a significant part in increasing abdominal strength. We discovered the finest adjustable dumbbell sets for weightlifting at home to help you get the most out of these exercises. Additionally, they’ll help you grow speedier by building muscular mass in your legs.