If you're wondering whether to hit those abs before or after your run, the answer depends on your goals. For most people, doing core work after running is the smarter move—your muscles are warmed up, and you can focus on form without worrying about sapping energy for your cardio. But if you're training for performance or looking to really torch your core, hitting abs first might be the way to go. Let's break it down.
Why After Running Makes Sense for Most
Running is a full-body workout that already engages your core—whether you realize it or not. Your abs, obliques, and lower back are constantly stabilizing you as you move. By the time you finish your run, those muscles are primed for targeted work. Plus, doing abs post-run means you won't be compromising your endurance or speed by fatiguing your core beforehand. Think of it like this: you wouldn't want to do heavy squats right before a sprint, right? Same logic applies.
Another perk? Your heart rate is already elevated, so adding in some core exercises can keep you in that fat-burning zone longer. Planks, Russian twists, and leg raises become way more effective when your body's already in workout mode. And let's be real—after a solid run, you're less likely to skip the abs portion because you're already in the groove.
When to Hit Abs Before Running
Now, if you're an athlete training for performance—think sprinters, soccer players, or anyone who needs explosive power—activating your core before running can actually improve your form and efficiency. A quick 5-10 minute core routine pre-run helps "turn on" those stabilizing muscles, making your stride more powerful and controlled. Exercises like dead bugs, bird dogs, or even some light resistance band work can prep your body for better movement patterns.
There's also the mental game. Some people find that doing abs first puts them in a focused, disciplined headspace before tackling their run. If you're the type who dreads cardio, knocking out core work first might give you the momentum to crush those miles. Just don't go overboard—save the brutal ab circuits for after if you want to maintain running performance.
The Science Behind Core Fatigue
Here's where it gets interesting: research shows that fatiguing your core before endurance activities can actually mess with your running mechanics. A study in the Journal of Strength and Conditioning Research found that runners who did intense core work before a treadmill test showed decreased stride length and increased energy expenditure. Translation? You might work harder for slower results if you torch your abs pre-run.
That said, low-to-moderate core activation before running (like the aforementioned mobility-focused moves) doesn't seem to have the same negative impact. It's all about balance—you want your core engaged, not exhausted. Save the ab burn for when you're done logging those miles.
Hybrid Approach: The Best of Both Worlds
Can't decide? Try splitting the difference. A dynamic warm-up with some core activation moves (think: standing knee drives, torso rotations) pre-run followed by a dedicated abs session post-run gives you the benefits of both approaches. This works especially well for runners training for distance events—you maintain form during your miles while still building core strength where it counts.
Another smart strategy: alternate days. Maybe Monday/Wednesday/Friday you do abs after running, while Tuesday/Thursday you do a quick core primer before hitting the pavement. Listen to your body—if your runs feel sluggish after pre-run ab work, adjust accordingly. There's no one-size-fits-all answer here.
What the Pros Do
Elite runners tend to fall into two camps: those who do separate strength sessions (including core) on non-running days, and those who tack on 10-15 minutes of abs post-run. Very few prioritize ab work before running unless it's part of a specific mobility drill. The common thread? Core work is non-negotiable, but timing is tailored to individual needs.
Marathoners often focus on endurance-oriented core exercises (long holds, high reps) after easy runs, while sprinters might do explosive movements like medicine ball throws on strength days. The takeaway? Match your ab routine to your running goals—both in content and timing.
At the end of the day, consistency matters more than perfect timing. Whether you're team pre-run activation or post-run abs, the key is actually doing the work. Your core supports every stride, so keeping it strong—whenever you choose to train it—will pay off in better runs and fewer injuries. Now get out there and crush it.
