Tip of the week: Planks

Building off Erika's core emphasis from last week, this week's exercise is the plank.  The plank is an important exercise not only because it targets the core, hip flexors, low back, and glutes; but also because it forces the runner to be conscious of pelvic tilt.

Most people sit more often than not throughout the day which leads to a condition called anterior pelvic tilt.  This is where the pelvis tips forward causing a tight low back, tight hip flexors, and weakened glutes all which will translate into inefficient running and injuries from muscles working in ways they aren't designed to.

To begin, start by doing three sets of planks for at least 30 seconds.  As you progress, work up to 60 seconds.  The emphasis should be on maintaining a straight line from shoulder to hip to ankle.  If possible, do these in front of a mirror to be able to catch any errors in form.

Good form. Low back is straight and there is a clear line running from shoulder to ankle

Poor form. The lower back is rounded creating stress from weak or unengaged abdominals

Once you can perform 3 sets of 60 secs, increase the difficulty by lifting and holding one leg in the air for ten seconds, repeat for both sides until the intended time is reached.

This teaches your body to maintain a neutral pelvis while one leg is extended, i.e. running.

Maintain proper plank form while using the glutes to raise leg

Switch legs and repeat.  This will be challenging so don't be afraid to drop back down to 30 second planks and build back up to 60