How To Get Abs While Running

As a dedicated runner, I’ve always been interested in maximizing the benefits of my runs, including working on my abs while logging those miles. While running is primarily a cardiovascular activity, incorporating specific techniques and exercises can help in developing and toning your abdominal muscles. Here’s how you can effectively work on your abs while running.

Engage Your Core

One of the most important aspects of working your abs while running is to engage your core. Focus on maintaining good posture and a strong core throughout your run. This means keeping your back straight, shoulders relaxed, and tightening your abdominal muscles as you run. Engaging your core not only helps in toning your abs but also improves your overall running form and efficiency.

Hill Sprints

Integrating hill sprints into your running routine is an excellent way to target your abdominal muscles. When running uphill, you naturally engage your core to power through the incline. This constant engagement helps in strengthening and defining your abs. Find a steep hill or incline in your running route and incorporate short bursts of uphill sprints into your workout.

High Knees

High knees are a fantastic exercise to incorporate into your running routine to work on your abs. As you run, lift your knees higher than usual, aiming to bring them up towards your chest with each step. This movement engages your lower abs and increases the intensity of your run, effectively working on your abdominal muscles.

Interval Training

Including interval training in your running sessions can also contribute to strengthening your abs. Short bursts of high-intensity sprints followed by periods of recovery challenge your core muscles and help in sculpting your abs. Try incorporating short intervals of 30-60 seconds of sprinting followed by a slower pace to reap the benefits.

Planks and Core Exercises

On rest days or as part of your cross-training routine, dedicating time to specific core exercises like planks, Russian twists, and bicycle crunches can complement your running efforts. A strong core not only improves your running performance but also contributes to achieving defined abs.


Incorporating these techniques and exercises into your running routine can effectively help in working on your abs. However, it’s important to remember that spot reduction is not possible, and overall body fat reduction through a balanced diet and consistent exercise is crucial in revealing your abdominal muscles. By combining these targeted ab workouts with a well-rounded fitness regimen, you can achieve a stronger core and sculpted abs while enjoying the many benefits of running.