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Plank Your Way to a Stronger Core — for Runners!

March 3, 2016

Welcome back to the Running Coaches’ Corner — one of the coolest running linkups on the web!

This month’s theme is March Madness. Now, if you’ve been following me on Instagram, you know I’ve been challenging myself to a plank-streak. It’s been a bit maddening to keep it going for so long, but it’s been worth it. Today I want to talk about why I’ve been challenging myself to plank every day along with the successes and challenges I’ve faced.

Forearm Side Plank | Plank and Core | Running on Happy | Coaches' Corner

Let’s talk core.

Most people — general public, athletes and runners included — are severely lacking in the core strength department. Our core is so important to our health. A strong, supported trunk aids in our digestion, it stabilizes our posture, it assists our lower body strength. It’s actually quite astonishing how critical our core is to our overall well-being when you get down to it.

A strong core is particularly important for runners as it helps stabilize our bodies as we propel ourselves forward. It promotes proper form and effective forward motion. If you have a weak(er) core, you are likely to be weak in other areas as well — hips, glutes, even quads and hammies — and all the way down to the toes.

With a strong core, your arms will likely stay at the sides of your trunk instead of swinging across the midline of your body. Without a strong core — and subsequent arm swinging — you set yourself up for injury particularly in the hip and IT band area from over-rotation of your trunk. This is just one example of why a strong core is important to runners.

Forearm Plank | Plank and Core | Running on Happy | Coaches' Corner

Why planking?

An effective plank works all the core muscles at the same time. It’s easy to do (in theory, more on that in a moment) and just 45-60 seconds a day can yield amazing results. As a result of my own plank-streak, I’ve noticed increased definition and strength in my shoulders, triceps, and biceps — sufficiently more than doing push-ups alone, which is another activity I do daily.

I’ve also noticed a more stable core. I can hold the forearm plank longer. I can hold a side plank longer. I can see more definition than I have since last winter when I was also on a plank-streak.

Get your #plank on + strengthen your #core! #runningcoachescorner #runchat #FitFluential #SweatPink
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Is there more than one way to plank?

Heck yeah there is. Here are the seven plank variations I do regularly in my fitness routines. (But there are many, many more. Just ask Google!)

Forearm plank:

This is the classic plank when most people think of a plank. It’s simple and an easy position to get in to and hold for 45-60 seconds.

Forearm Plank | Plank and Core | Running on Happy | Coaches' Corner

Straight arm plank:

The straight arm plank is another one you may think of when you hear the word “plank.” To achieve this one, you’ll be on your hands and toes essentially at the top of push-up position.

Forearm side plank:

A forearm side plank is achieved when you start in forearm plank position, and then turn your body so now it’s perpendicular with the floor instead of parallel.

Side Plank | Plank and Core | Running on Happy | Coaches' Corner

Side plank:

The side plank is the same thing as the forearm side plank except you start in the straight arm plank position.

Forearm plank with toe taps:

In a forearm plank position, raise your right leg a few inches off the ground. Repeat on the left leg. Do this 10 times.

Plank with Toe Tap | Plank and Core | Running on Happy | Coaches' Corner

Forearm plank with fingers taps:

In forearm plank position, you’ll reach one arm at a time directly in front of you and tap the ground. Alternate arms and do this 10 times.

Plank with Finger Tap | Plank and Core | Running on Happy | Coaches' Corner

Straight arm plank with knee taps:

In a straight arm plank position (at the top of push-up position), you’ll bring your knee up toward your shoulder and lightly tap the ground directly underneath. Alternate legs and repeat this exercise 10 times.

Plank with Knee Tap | Plank and Core | Running on Happy | Coaches' Corner

The Rolling Plank

What I haven’t told you about my plank-streak is that I haven’t limited myself to a forearm plank. When I first began my 2016 plank-streak, I was planning on the forearm plank. But I just couldn’t hold it as long as I wanted to. I felt like I was failing and I knew my form wasn’t where it should be. I started experimenting with different plank positions and what I ultimately found was that if I moved and changed positions, but still held a plank, I got a better workout overall.

One of my very favorite plank routines to do is what I fondly refer to as the rolling plank. I typically start off with a forearm plank and hold it for 90 seconds or so. Once I feel my body beginning to fatigue, I begin the “rolling” process. I alternate between the forearm side plank and the forearm plank. A typical rolling plank session looks like this:

  • Forearm plank for 60-90 seconds
  • Forearm side plank for 6-10 seconds
  • Return to forearm plank for 6-10 seconds
  • Forearm side plank on the other side for 6-10 seconds

I’ve found great success with these planks and plank variations. Some days I’ll roll, some days I won’t. And sometimes I’ll hold the initial forearm plank for a very short period of time, while other days I’ll hold it for up to 2 minutes (or until I begin feeling my form failing).

Forearm Plank | Plank and Core | Running on Happy | Coaches' Corner

A word of caution

As I mentioned earlier, planks are easy to do — most of the time. In some fitness circles, it has been argued that planking is an ineffective tool for core stability due to possible injury. I don’t belong to a gym nor have I ever taken a group fitness class so this is next to impossible for me to speak to personally, but apparently there are some classes and styles of fitness that encourage a forearm plank of two minutes or longer, and purport that as the ideal time to achieve. There have been some reported cases of injury resulting from said ideal time of achievement. These instances are in the minority, however, and most fitness professionals would argue that planking is by and large a very effective way to strengthen and stabilize the core.

But some people are just not good at planking — and that’s okay! If your body says “no” to the plank, listen to it. There are plenty of other ways to achieve a stable and strong core than just by planking. What works for one person will not work for all people. As with any exercise or fitness regime, it is best to listen to your body. If you are taking on a new fitness goal, you may want to run it past your physician as well if you’re at risk for injury.

Concluding

Overall, the plank is a very effective exercise at improving your core strength, which ultimately affects your running form. The stronger your core, the stronger your run. I encourage you to work on your core in any manner — planks, push-ups, Pilates, yoga — all excellent techniques to strengthen your core.

Whatever you do, just make sure you listen to your body. I can’t possibly stress that enough.

xo

TALK TO ME!

What’s your favorite way to plank?

Do you take Pilates or yoga classes? Have you found they helped your core stability?


Don’t forget to link up with Susie, Lora Marie, Debbie, and myself for Running Coaches’ Corner — we’re your one-stop shop for all things running!

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18 Comments


Deborah @ Confessions of a mother runner
March 3, 2016 at 8:53 am
Reply

I love the side plank and these are all great variations. I am trying to add my link but I think it is stuck in moderation for some reason. Fun to join you all today



    rfrutkin
    March 3, 2016 at 9:17 am
    Reply

    Your link has been added. Not sure why there was an issue. But thanks for linking up! 🙂

Susie @ SuzLyfe
March 3, 2016 at 9:07 am
Reply

Love me some planks. It has been one of the best ways for me to restrengthen my core without stressing my SI joint!



    rfrutkin
    March 3, 2016 at 9:18 am
    Reply

    That’s great!!

MCM Mama Runs
March 3, 2016 at 9:45 am
Reply

I definitely need to do more planks, but I pretty much hate them. ;o)

Sorry about the weird strikeout of your blog on my post. I have no idea why it did that, but I re-entered your link and that fixed it.



    rfrutkin
    March 3, 2016 at 9:48 am
    Reply

    Haha I used to hate them too.

    No worries! Thanks for fixing it. ?

Smitha @ FauxRunner
March 3, 2016 at 11:08 am
Reply

My post was also about planks this week – and mine is how to engage the strong core. Will link to your awesome post directly in mine 🙂



    rfrutkin
    March 3, 2016 at 11:24 am
    Reply

    How awesome! Great minds 😉 I’ll go check yours out now!

How to Engage Your Core - "Faux" Runner ... No More — "Faux" Runner ... No More
March 3, 2016 at 11:10 am
Reply

[…] plank workout, try these 47 different variations on a plank from the Greatist. Also check out Running on Happy for planking your way to a stronger […]



Tamieka
March 3, 2016 at 11:50 am
Reply

I know how important the core work is but for some reson I just can’t keep consistent with it!!

I have this training session though done at least a 1 min plank at the end of my workout….that is better than nothing right? Oh and we do lots of planks during yoga 😉

Thanks for the information!



    rfrutkin
    March 3, 2016 at 2:37 pm
    Reply

    Planks during yoga toooooootally count!

Tricia@MissSippiPiddlin.com
March 3, 2016 at 12:03 pm
Reply

Great post Rachel and very “share-worthy”! I keep saying I need to incorporate a plank a day, I’m doing better where I do them more often but not daily! I am exactly the person you are talking to that suffers with hip, glutes, and hamstring weakness and also leads to my knee problems, all because my core is not strong as it should be! I know this, and why it’s so hard for me to take the 1-2 minutes out a day just baffles me….. Thanks for this and keep up the good work and content!



    rfrutkin
    March 3, 2016 at 2:38 pm
    Reply

    Thanks Tricia! I’m glad you’re keeping up with your planks. They’re working wonders for me personally.

Lisa @ Running Out Of Wine
March 3, 2016 at 5:49 pm
Reply

I used to do planks all the time, but lately I haven’t been including them into my routine as much as I should. I actually started doing them this week and realized I can only hold proper form for 30 seconds. I used to be able to do them for 5 minutes! I love the idea of doing a rolling plank. I think adding challenge is more effective than simply being able to hold it for longer periods of time.



    rfrutkin
    March 4, 2016 at 8:28 am
    Reply

    5 minutes!! Wow, girl! That’s amazing!

    I’m a big fan of the rolling plank. It makes it more fun than work. 🙂 And I’m seeing more results than if I were just to hold a forearm plank.

Juliana @4WellRules
March 5, 2016 at 10:00 am
Reply

I love this post! I’m starting to get back into doing planks every day and there so many good variations on here that I need to try.



    rfrutkin
    March 5, 2016 at 2:35 pm
    Reply

    Thanks, Juliana! I love planking every day, too. Such a simple and challenging exercise.

Perfect Your Running with Strength Work - Running on Happy
November 30, 2016 at 7:44 am
Reply

[…] easiest to do — lunges, squats, burpees, and push-ups. No equipment necessary. There are also planks, which are amazing for runners, as well as strength work for the iliotibial band which is a common […]



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