Does running strengthen your core? At least a little?

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

Does running strengthen your core?

Running can strengthen your core, but you have to do it right.
I’ve been running on and off now since I don’t want to lose weight.

And running does seem to improve your core strength.


It will work your abs, back and almost full body if you sprint with arms swinging.

Thus running may strengthen your core but for more strength you should do core specific workouts.

Does running strengthen your core

Does running strengthen your core? How Running Impacts Your Abs

Running is a great form of cardio exercise that can provide many health benefits. While it does not necessarily give you abs, running can help to tone and strengthen many muscles in your body. 

There are different types of running, such as sprinting, jogging, and distance running, and coaches and dietitians offer advice on how to best improve your running. 

For runners, the core refers to a number of different muscles in the body that are essential for maintaining good form and preventing injuries.

In order to have a strong and healthy core, you must work all of the muscles in your midsection, not just the abs.

The lower trunk and pelvis muscles are included in the core, and these are the muscles that are used when you run. 

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Therefore, running does give you abs, but it also works the other muscles in your core.

Running on treadmill would work your core as well.

What types of running are best for your abs?

There is a variety of running exercises that you can do to develop your abs. However, the best forms of running for developing your abs are speed sessions. 

Speed sessions involve doing 10-20 reps of 100m sprints, with 30 to 40 second breaks between sprints. And those breaks should not be spent on benches, you should walk to pace yourselves. Those breaks should be walking breaks.

HIIT, or high-intensity training, is also a great way to develop your abs. During HIIT workouts, you should focus on maintaining good form and posture during each sprint.

Too much of marathon runs might make you lose muscles.

Diet of runners for a better core?

There are a lot of debate surrounding runners and their core muscles. Many people believe that running alone will help you achieve visible abs. 

However, this is not the case for everyone. In order to have visible abs, one must also focus on eating well. 

This means avoiding processed foods and eating plenty of fruits and vegetables.

While running is still important for overall health and fitness, it is not the only thing that will help you achieve defined abs.

In order to have visible abs while running, you need to focus on your diet in addition to your workouts. 

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The runner’s core is everything that’s left if you remove the head, arms and legs–and it’s essential for runners to have a strong core in order to stay injury-free. 

To even further improve your core you should eat a protein rich diet to improve muscle recovery.

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How the core contributes to running

The core is the group of muscles in your lower trunk and pelvis. This includes your hip flexors, abductors, and adductors, as well as your abdominal and back muscles.

The core is important for runners because it helps to stabilize the body and protect the spine. A strong core can help you run more efficiently and with less risk of injury.

Weak core muscles will often lead to bone or joint injuries.

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How long should your core workout be?

There is not currently any research-based evidence to suggest that a longer core workout is better than a shorter one. 

In fact, one study showed that 30 minutes of strength training per week was enough to produce benefits in terms of maximal running performance. 

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However, more research is needed in this area before any definitive conclusions can be drawn.

Additionally, it’s important to note that the minimum duration for workouts that have been found to be beneficial for runners is 30 minutes.

What are the best core workouts for runners?

Isolated core exercises

There are many different types of isolated core exercises that you can do to target different areas of your abs. 

Crunches or prayer crunches are great for your abs, You can also do resistance band rotations, twisting crunches for your oblique muscles as well.

And you can do superman for upper back and cobra yoga pose for your lower back.

Integrated core exercises

Integrated core exercises are a type of physical exercise that has proven to be an effective way for strengthening the muscles in your torso and upper body. This type of exercise also helps improve your posture and your overall balance.


Running will surely make your core stronger and your strength and speed in daily activities will improve a lot. Running might give you some abs, but not a defined shape.

So running can strengthen your core, but if you are only running to improve your core muscles then you are missing a lot.

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You should do plank position, or other core exercises like sit-ups as well.

Ref: HomegymIndia Youtube Channel

About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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