Does Running Build Core Strength?

Few people are indifferent about running—it’s typically a “love it” or “hate it” endeavor.

If you are part of the latter group, you may prefer spending time at the gym, swimming laps, sweating out the calories in a hot yoga class, or even improving your fitness levels through martial arts.

These are all fantastic ways to get in (and stay in) shape, but for an activity that is simple, free, and can be done virtually anywhere, you cannot beat running.

Naysayers might point out that running is only a cardio activity and will not help you build core strength. Are they right or do you need strength training? Read on to learn more!

Does Running Help Your Core?

The short answer is yes! Running—especially for long periods of time—engages your core muscle. Those especially focused on strengthening core muscles use breathing techniques and also work to tighten their core muscles while running.

Running is also an especially effective core routine for weight loss, and for some people, the visible result of this is focused on the core. The more excess pounds you shed, the better the visibility of the abdominal muscles.

Indeed, running alone may not give you the chiseled abs you see on your neighbor who spends his every waking hour at the gym; however, running certainly isn’t going to make your core any worse.

The secret many experienced runners will share with you is this: instead of running to try and improve your core, try core exercises to improve your running.

Building Core Strength for Better Running Stamina

When we think of the core muscles—chest, back, abs, obliques—we look at everything you use to keep your torso upright. The stronger you are in this area, the better you will be able to maintain balance and efficiently expend energy while running.

A strong core means that your hips, pelvis, and lower back are given the best possible chance of working together effectively. If you think of your core and the areas around it like an assembly line, everyone needs to do their part and do it well. Excess weight can put a strain on your hips, for example, making it difficult to run or even walk briskly.

Core strength is critical for distance runners, which is why most successful runners include core-focused exercises in their workouts.

The Best Exercises for Core Strength

If you have already started a running routine, chances are you have seen improvement in your core strength. These simple yet effective exercises can take that improvement to the next level.

Plank Exercise

A plank exercise may be the one exercise you dread, but nothing does more for your core than holding a good old-fashioned plank. Here are some tips to make your plank exercise even better:

• Focus on keeping your back straight and your body level. If your hips are sagging toward the floor, or if your rear end is poking up in the air, you will not see the benefit of the plank.
• Use a timer and try to work up in small increments every day. For example, if you are starting a fitness routine, you may find holding a plank for even 30 seconds challenging. Start small and work your way up. Before you know it, that 30 seconds can be three minutes!
• Try different styles of planking to keep it interesting. You can rest on your elbows or your hands (which looks more like what we think of as a push-up position). You can turn your body out to the side and raise one arm, or even twist your body ad try “hip dips” as you plank (once you are more advanced).

Windshield Wipers

Lying flat on your back, lift your legs in the air, so your body has created a 90-degree angle. Then, keeping your knees together, lower your legs to each side, mimicking the motion of a windshield wiper.

Be warned; this exercise is much more challenging than meets the eye! To truly engage your core and receive the full benefit, you must focus on not lifting your back off the floor as you do the exercise.

If you have a hard time with these, you could try a modified version with your knees bent.

Superman

Another exercise that looks deceptively easy but can be quite challenging is the “superman.” For this core exercise, you will lie face down on a mat, extend your arms outward, and lift your legs off the ground to look like you are flying. The key is to hold this position for at least several seconds before lowering your arms and legs (and then repeat).

This motion targets your lower back muscles, which are an important part of your core, even though most people usually only think of the abdominal muscles. Building strength in your core means targeting all of its muscles, not just the abs!

Hollow Rocks

A hollow rock is an exercise that is also hugely beneficial to your overall core strength.

You begin by lying flat on your mat and, keeping your knees together, raise your legs while simultaneously raising your arms and gently rocking forward and backward.

In addition to rocking, you can also hold the position for a period of time, similar to planking.

Sit-Ups and Crunches

Good old-fashioned sit-ups and crunches are also great exercises for core strength, provided you pay attention to proper form.

• Don’t put your hands behind your neck while doing crunches or sit-ups. You can strain your neck this way and placing them across your cheek or beside your ears is better.
• Take your time and do not rush through crunches or sit-ups, which can strain your lower back.
• A crunch is a small and focused movement (so you should not come up too high when doing one).

The Core in the Kitchen

You may have heard the saying “abs are made in the kitchen,” and there is a lot of truth to that. Yes, a proper workout routine and core conditioning are good for core strength and improving running performance, but all that effort will be for naught if you start each morning with a bag of sugary doughnuts or cap off each evening with a pint of ice cream.

A healthy diet is key to building a strong core, muscle strength, and becoming a better runner. You must change your mindset to think of food as the fuel you need for core exercises and running.

Sugary foods may give you a sudden burst of energy but will not sustain you for long periods. Lean proteins and plenty of vegetables and fruit in your diet will help you as you focus your workouts and running on core strength.

Whether you want a stronger core for running or just so you can show off six-pack abs at the beach, there are foods you should include in your diet and during training to achieve that goal, including:

• Lean meats (beef, pork, and lamb)
• Chicken and turkey
• Low-fat dairy items (cheese, milk, and yogurt)
• Fish (especially salmon)
• Eggs
• Nuts
• Seeds
• Proteins for vegetarians, including beans, tofu, and tempeh

You might think carbohydrates must be avoided completely to build a strong core and improve your running; however, the opposite is true. Your body needs healthy carbs to give you fuel for workouts. So be sure your diet includes:

• Some starchy vegetables (like sweet potatoes)
• Plenty of non-starchy vegetables (spinach and broccoli are great choices)
• Beans and legumes
• Unrefined grains (brown rice and whole wheat bread are great choices)

Finally, when it comes to diet and a strong core, these are the foods to avoid as you build your dream abs:

• Any drinks with added sugar (think sodas, sports drinks, and cocktails)
• Any foods with added sugar (like cookies and cakes)
• Refined grains (such as sugary cereals or white bread)
• Processed lunch meats (hot dogs, pastrami etc.)
• Fried foods

A healthy diet for a strong core means cutting out processed foods and sticking to a diet full of “farm to table” healthy choices. Saying goodbye to the junk food you may be used to snacking on will have your core thanking you in the long run.

What Else Can I Do to Improve My Running?

Increased core strength will certainly make you a better runner, but core strength training is not the only way to improve muscle. In addition to paying attention to your abdominal muscles, you should also focus on:

• Staying hydrated, both before and after runs
• Getting enough sleep and sticking to a bedtime routine
• Stretching before and after each run
• Wearing a properly sized pair of high-quality running shoes

Remember that running can indeed engage your core and make it stronger, but you should also focus on everything you can do for your core that will ultimately make you a better runner.