Is it important to do ab exercises?

Make sure you think about that next time a race brings you up a hill.

Core and abs are not the same.

Having a strong core helps maintain balance, being especially important when running on uneven surfaces such as on trails or even though snow.

Yes. But don't do any that compromise your back. I have been out from running these past 3 years because I thought V-situps were a good idea. Needed corrective surgery too.

Core exercises are a good idea for a few reasons:

1) Improved ability to hold form, which makes you more efficient and less likely to get injured.

2) Good for your general fitness (e.g. athleticism, posture).

3) Good for your aesthetics -- but only when shirtless. (This is true because you can make your abs bigger.)

You get good returns by going from 0 core routine to a minimal core routine. But (as with most things), there are diminishing returns after that.

Get a simple, well-rounded routine that's quick and easy to stick to. Then keep it up.

I noticed a huge difference in cross country. Before I started doing core workouts my lower back would tighten up on hilly courses and my stride would shorten and I would be tentative going downhill. Five minutes daily of exercises cured it, not wasted time.

I am a strong anti-core guy. Running engages your core and back the entire time. Sit ups and planks are a waste of time because the work the same areas. With that said I think full body exercises like squats, deadlifts, farmer walks, hills sprints, or even shoveling snow are very helpful for running. They help you use your core in a full body movement. Much bigger bang for your buck.

Your "core" is way more than just your abs and your strengthen it through more than just ab exercises.

If you struggle with back soreness/pain? Then yes some abdominal work is probably recommended.

Did you know the "core" is not even a set of muscles listed in any anatomy book I am aware of.....

When someone says core exercises I think of the first exercise(s) in a strength training session.

If you are being tested on your abdominal strength then yea abdominal exercises are probably recommended.

If you sit for long periods at work (hours at a time) then yes some basic planks 2-3x a week is probably recommended.

There is no reason to do long sessions involving nothing but abdominal exercises other than vanity.

YES you can increase the size of the abdominal muscles in the same way you increase the size of any muscle. Weight crunches, rope crunches, or similar exercises performed for sets of 8-12 are a way to do so.

You won't actually see your abdominal muscles unless you reduce your bodyfat enough so that the muscles actually protrude toward the skin. A lot of skinny people (runners) don't have well defined abs simply because they have very little muscle density.

A fit, strong, muscular 15% bodyfat will always seem more defined than a thin, weak, 10% bodyfat.

Alan

Great post.

I used to be in the "it's pointless" crowd, but have found over time that general maintenance helps prevent injury and also has me feeling much stronger over changing terrain and late in races.

I keep it simple and just do 100 each of light/bodyweight "arms," "legs," and "core" every day. (Many of the exercises hit both, of course, like push-ups, or squats with a shoulder press.) Fast, and all you need is a yoga mat and light dumbells (15-25 pounds, depending on your strength and the exercises you do).

A series of 3x25 reps covering each area takes about 3-4 minutes depending on the exercises (I go continuously from one to the next), so I can do 100 of each in 15 minutes or so. Usually I do this 3x per week, on my easy days. (After hard workouts I do heavier leg work.)

Finally, my GF says the new abs and tone are looking nice. :)