Coaching with Chrissie
Online Run Coaching
November 25, 2018
This week, one of my favourites for bolstering running - the plank
It sophenomenally effective at getting your core working quickly.
Form is KEY.
If it starts to falter, rest.
Head to toe is flat, bum and hips aren't drooping nor are they up in the air.
If drooping: engage core by imagining belly button pulling into your spine.
Arms slightly wider than shoulder width
Hands or forearms on ground
Squeeze those butt cheeks (glutes!)
Feel legs working but don't lock knees
Tuck your tailbone under
90 degree bend in arms so elbow directly below shoulders
Easier: do this with your knees on the ground.
Harder: do this dynamically - tap left foot out 10 times, then right, then repeat for as long as you can hold form.
So how long will your planks be?
If you're new, I say aim for 20 seconds a day, and try to work it up to 30.
I'm going static for 10sec then dynamic taps L&R 10 reps each, 10 times a day.
Well, that's the plan anyway :)
Happy training, Chrissie
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