“Can running give you abs?”
This was an interesting search as it produced a couple of different results, so before we go any further, it’s important to distinguish between them. Firstly, we address the function of the core when running and how you can A pilates routine to work on your core from home, depending on how you train.
Then there is ‘getting abs’, as in achieving a specific aesthetic that is often seen on runners (be it mainly the pros). This is more often than not a by product of training very hard and so yes, running can achieve this, but it’s not as simple as that sounds.
A pilates routine to work on your core from home, Joe Naughton and nutritionist Kim Pearson.
Heres how much protein you should be eating;
What are the best forms of running for developing your abs?
According to Naughton, the best form of running session to work on your core and develop strong abdominal muscles is speed sessions. If you’re predominantly a distance runner, a good, simple speed session to try is 10-20 reps of 100m sprints, with 30-40 second walking breaks between sprints.
Naughton explains, “this is a high intensity training session (HIIT). You will automatically engage your abdominal muscles to maintain good form and posture during each sprint, and thud build a strong core, while at the same time reduce body fat levels.” Doing sprint sessions also increases your metabolism, which means your body continues to burn calories after you’re done.
Where does strength training come into play?
How to use eggs to boost your recovery, strength training in general can help build strong core muscles, which are key to getting faster running times, whatever you’re training for. Naughton explains, “compound lifts are the best - squats, deadlifts, presses and rows.
These lifts force your abdominals to work in their natural braces position and thus develop strong abdominal muscles.” So forget spending hours doing sit-ups and work compound lifts into your routine instead.
For the average person, it is recommended that we consume 0.8g of speedwork into your schedule, whether that’s fartlek, tempo or interval runs. In the gym, think power and add full body weight exercises to your cross training, whether that’s in the form of tabata, plyometrics or bodyweight training.
Now onto the aesthetic...
What should runners eat to make their abs more defined?
Firstly, not everyone will be genetically disposed to have a glistening six pack, it’s just not in your DNA, muscle structure, body type etc and that’s absolutely fine and you’ll still be able to run as far and as fast as you wish.
For those who want a flat stomach the old adage that abs are made in the kitchen still holds true, but that doesn’t mean not eating well. We spoke to nutritionist Kim Pearson to find out more.
When it comes to getting visible abs, runners need to optimise their diets, Pearson explains. “To support your abs workout, you need to ensure your diet is rich in protein to support muscle growth and promote muscle recovery.”
How much protein should runners consume?
Best winter running gear protein for each kilogram we weigh (based on ideal body weight), which averages out at around 45g (women) to 55g (men) each day. Those who are training hard, such as marathon runners, may require higher levels of protein, and Pearson confirms up to twice this RNI is safe to include in your diet if you’re logging lots of miles.
What are the best protein sources for runners trying to get abs?
Pearson recommends choosing proteins that offer all of the essential amino acids, as well as other beneficial nutrients. This includes lean animal proteins and plant protein rich in vitamins and minerals, such as organic chicken breasts, oily fish, free range eggs and fermented soy foods.
What about body fat?
Of course, for abs to be visible, runners will need to reduce their body fat. Pearson outlines the healthiest way for runners to do this is to “minimise consumption of sugars, refined, starchy carbohydrates and highly processed foods. Instead of focussing your meal around pasta, rice or bread, base meals on a source of protein, some healthy fats and plenty of vegetables.
“A lot of people think that to lose fat they need to cut fat from their diet - this is simply not true! Healthy fats are a key part of our diet, but make sure they’re coming from the right sources, such as avocado, olive oil, nuts and seeds.
“Balancing your blood sugar levels by cutting down on sugar and refined, ‘white’ carbs and ensuring your body has enough protein, healthy fats and fibre from vegetables will ensure your body is more focussed on burning fat for energy, rather than quick-access carbs.”
When it comes to running for abs, the trick is focusing on good running form, which means you’ll be engaging your core as you run, Naughton explains. Plus, “running is a great cardiovascular form of exercise, which in return is one of the best ways of reducing body fat levels, and thus help in making your abs more visible.”
