Can You Get 6-Pack Abs from Running?
This is a funny question to answer but surprisingly it’s a common one that’s normal to ask. When we sweat from exercise, it always gives a feeling that something is melting on our body. Running happens to be an exercise that can make anyone sweat so it makes sense why someone would wonder if a 6-pack can appear if you do it enough.
In this blog, I’ll answer this question coming from the perspective of an exercise scientist with 13 years of workout and running experience. If you want 6-pack abs or if you are a fan of running, please continue to read on and see what changes you can make to get 6-pack abs from running.
Fact 1: Everybody has a 6-Pack
Everyone has a beautiful 6-pack under their stomach. The reason why it could be more noticeable in others is the difference in body fat between individuals. The stomach area is a great hiding spot for body fat so even though you can’t see you’re abs anymore, they are very well in there.
If your goal is to achieve 6-packs abs, then you have to focus on a lifestyle that will promote burning that fat over time. Working out regularly, drinking adequate amounts of water, eating foods that are whole and less-processed, stabilizing your sleep, taking supplements to accelerate changes, adding cardio-based workouts and limiting processed foods are most of the behaviors that promote sustainable fat loss.
So going back to the question…running is just one of many things that can potentially get the 6-pack you desire. Running alone will not reach that goal. A great saying, “you can’t out-exercise a bad diet”. If you focus on adding other healthy habits on top of your running, then the chances of getting an 6-pack is more likely.
Fact 2: Steady State Cardio Burns Fat
When you do cardio exercise that can be performed at a steady state for over 20 minutes, your body becomes aerobic and switches energy systems to burn fat instead of carbs. Running is a great cardio workout that can be steady over long periods of time.
There are some downfalls about running though that may not make someone consistent enough or not exercise at the right intensity to make it continuous. Running is usually done incorrectly. People that run regularly run by landing on their heels first and use the wrong muscle to move forward. When you run incorrectly, you experience more breakdown, longer recovery periods, painful onset muscle soreness and your heart rate elevates to a rate that doesn’t promote fat loss.
Your maximum heart is roughly 220 subtracted by your age. The ideal heart rate range to promote fat loss is about 60-70% of your maximum heart rate. The goal with steady state cardio is to be able to sustain that 60-70% intensity for over 20 minutes. Since most people run incorrectly, they may be running too intensely to promote maximum fat loss. Most people need to run slower or even walk just to stay within that range.
When you are able to maintain your heart in between these ranges and sustain it for over 20 minutes, now you are at the perfect intensity to promote fat burn for however long you do it.
Conclusion:
In conclusion, combining low-intensity, steady-state cardio with healthy lifestyle habits is what truly will give you the 6-pack you’re looking for. Focus on adding healthier habits and behaviors to your life that promote fat loss to maximize your efforts of running.
When you do run, put your maximum heart rate though the calculation and figure out what heart rate you need to sustain during your run to keep it in the fat-burning state. Even if requires you to slow your pace, that’s ok! Your body changes in accordance to how intense your exercising is. Thank you for reading!
- Carl Anthony Grande
Do you need guidance when you exercise? Empyrea Group Training specializes in teaching all fitness levels how to exercise properly and effectively at every class.
If you want to make the most out of your time when you exercise, apply for a No-Sweat Intro to the gym and we can discuss the best approach to your fitness goals right now!
