Welcome to another edition of Workout Wednesday! Each week I put together a quick and effective workout that you can try at home. Runners always tell me they don't have time for strength training. I suggest you work through this core circuit after you complete your run. If you complete 10 minutes of strength training after each run this week, you could squeeze in a full body workout!
I love planks. They are effective for building core strength, which is essential for runners! I like to do at least one to two minute low plank every day. #plankaday. If I miss a day, the @Plankpolice come after me. (No. I'm not kidding.)
Let's get planking!
In a high plank position place your shoulders directly over your wrists. Your body should form a straight line from your head to your heels. Engage your abs and breathe normally. Hold for one minute.
In a marching plank you will transition from a high plank to a low plank position. Lower your right arm, then your left arm until you are in an elbow plank position. When transiting multiple times, like you will during this circuit, be sure to alternate the arm you first use to push up. Push back up to high plank starting with the right arm, but on the next rep, pushup to plank by starting with the left arm to minimize pressure on the shoulders. This is challenging! Work to complete one minute.
Position your elbows on the floor with your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core, pulling your belly button into your spine while breathing normally. Squeeze your glutes. Be careful not to sink your hips or raise your butt in the air. Do not clasp hands. Hold for one minute. If you need to rest, break it up into 15 or 30 second increments.
LOW PLANK SPIDERMAN
While in the low plank position, bring your knee out to side and bring as close to your elbow as your flexibility will allow. Be careful not to sink your hips low or raise your butt in the air. Alternate sides for one minute.
With a straight arm lift yourself up into a side plank position. Your shoulders should be directly over your wrists. Stack your feet and don't allow your hips to drop. Hold for 30 seconds before switching sides.
If a straight arm side plank is too challenging, start in a side elbow side plank and break it up into 10 or 15 seconds increments. Repeat on other side.
I recommend doing the circuit two to three times a week while continually challenging yourself. In order to keep progressing and getting stronger, you'll want to continuously make the circuit more difficult, either by adding more time, sets or progressing the exercises.
Like this post? Please consider sharing!
I am a NASM personal trainer that specializes in strength training for runners. I offer in-person training in the Shredshed, as well as online training. If you are interested in a more in-depth strength training plan for runners, please contact me. Have questions? I'd love to help.
While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.