As keen runners can attest, a strong core is essential to running – and daily movement. The good news is that regular running can help tone your stomach muscles, however, running works the core muscles indirectly, rather than the immediate burn you might feel from a targeted strength exercise like a plank or bridge.
When you run, your core muscles engage to stabilise your body, maintain posture, and control movement. Over time, this repeated engagement can help strengthen and firm your core muscles. Keeping the stomach muscles toned is more than just about how they look – a strong core can reduce your injury risk and improve balance.
How does running tone your stomach muscles?
It’s easy to think the effort needed to run comes solely from your legs and cardiovascular system, but your core muscles are hard at work too. Stretching from the pelvis to the shoulders, your core includes the abdominals, lower back, glutes, pelvis, and hip muscles. These muscles not only help keep your body aligned and maintain good posture, but they also engage with every stride through the natural rotation of your spine, making you a more efficient runner while helping to protect against injury.
Trail running offers an additional challenge to your core, as the body is constantly adapting to the uneven terrain and the consistent spinal rotation that occurs when your arms and legs come forward with each stride.
A strong core can make you a more efficient runner and help protect against injury, so it is worth spending time each week doing a few simple core strengthening exercises. Plank and bridge exercises are a good way to build strength and you can gradually increase the time you hold each position.
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