TEATIME

shutupandrun:

Runners, planks are you friend!  A strong core will have a measurable impact on your form and endurance.  

Marathon training season has begun, so incorporate planks 2-3 days a week.  It’s easy to do for a few minutes following a run.  

Here are some plank options: 

• Basic: Keep your torso straight and rigid.  Your body should be a straight line from ears to toes without sagging or bending.  Relax your head and look at the floor (no neck strain).  Hold a plank for as long you can to determine your baseline.  Add 5 seconds every session subsequent session.  
• Tabata (a favorite of mine) - 20 seconds plank/10 seconds rest x 8.  Start with a regular plank and then progress to lifting one leg 5-6 inches off the floor and/or alternating arms (superman planks).  
• Side Planks: Place your right elbow on the ground and right foot flush to the ground and your left foot stacked on top.  Your body is in a straight line along your side.  You are balancing on your elbow and the outside edge of your right foot.  Lift your hips up so your body is forming a triangle with the floor.  You should feel this in your hips and obliques.  
• Plank Push-Ups with a Ball: Place your belly on the ball and walk your hands out so the ball is under your shins. Do a push-up then straighten your arms and draw your knees forward into your chest. This will send your pelvis up and bring the ball closer to your face. Extend your legs straight back and repeat this sequence for a total of 15 to 20 times. 

SHUTUPANDPLANK.