The abs help to achieve a strong core, something essential to maintain the posture when running. If you practice running, these exercises should be part of your workouts. Do you want to know if it is better to do the abs before or after the race? We tell you.
There is no definitive answer. Coaches agree that a runner must not only train running, but complete that basic training with strength exercises that involve muscle development such as starting to do push-ups and abs. The best time to practice them will depend mainly on your goals. It is not the same to want to lose weight than to want some abs with which to boast of “tablet”. Training must always be personalized. Only attending to your physical characteristics, the goals you have set and the type of career you practice (kilometers, surface, speed …) can you decide if do the abs before or after running. Keep reading to know more.
Which is better, do cardio or abdominals first?
If you want to keep fit, even lose weight, and also your goal is to harden the abdomen to have a firm core that gives you greater stability in each stride, as a general rule it is preferable to do the abs after running or to practice any other activity that involves intense cardiovascular exercise. The main advantages of working abs after the race, indicated by personal trainers are:
Higher endurance and more effective cardio
Logically, if you start running after an intense abdominal session, your body will have made a previous effort that will detract energy from you in the race. If the abs cause you to start your "exhausted" running workout, they don't make much sense. We must remember that the burning of calories when you do cardio, starts after at least 30 minutes of exercise. If the abdominals bring as a consequence that you cannot run that minimum time, you will not be able to take advantage of one of the benefits that running offers you: the effective burning of fat.
Relief for lumbar and lower train rest
Running is an aerobic exercise of the most complete but do not forget that it is a high impact activity. The muscles and joints of your legs work hard in the race and also the lower back receives the impact of each step. Ending the cardio with a gentle sit-up session helps relieve lumbar tension, thanks to the range of motion involved in these exercises. In addition, in them, the legs intervene minimally, so that the abdominals provide a rest for the lower extremities.
Greater definition of core musculature
Most trainers recommend do sit-ups after running because in this way the cardio becomes the best "warm-up" prior to the subsequent strength exercise. Running implies a high energy consumption, which is obtained, first of all, from the available carbohydrates. If the hydrates are already burned in the race, when you subsequently do abdominals, your body will pull the accumulated fats achieving greater definition of the abdominal musculature.
What abs do before or after running?
The running and the abs form a good team and these strength exercises should be part of your training in the way and at the moment you notice that you are most effective. There are no exact rules. Some runners prefer to do the abs before the race to harden the trunk muscles before starting. As well, many runners choose to run and train strength on alternate days. They are all valid options so, choose the one you prefer but remember that incorporating the abs in your workouts is always a good idea.
Whether you decide to do the abdominal before or after cardio, it is always recommended that you choose short series of isometric abs, those that do not involve movement and that are the most recommended for runners who want to have a steel core that helps them improve their own brands, also helping to avoid possible injuries.
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