7 Plank Variations for Runners

You are just starting out running and you want to run 5-10k? As a beginner runner, you do know that having strong core sets a solid foundation for strength in the rest of the body.

We share 7 plank variations to build a strong core.

Here they are:

1. Basic Plank

Lie down facing the floor. Place your palms directly under your shoulders with your forearms on the ground. Push up onto your forearms, while lifting your hips. Keep your head, back and feet in a straight line. Keep your neck neutral by looking at the floor about one foot in front of your hands to achieve basic plank position.

 
2. Basic Plank with a leg raise

Start in basic plank position. Slowly raise one leg 5-8 inches off the floor. Count to two before returning to basic plank position. Slowly raise your other leg 5-8 inches off the floor. Count to two before returning to basic plank position.

3. Two Point Plank

Start in basic plank position with your forearms on the floor. Raise one leg and the opposite arm simultaneously. Hold your abdominal muscles tight. Keep your back and shoulders level with the floor to avoid twisting. This plank is especially good for the multifidus muscles that run along the spine

4. Up and down plank

Start in basic plank position with your forearms on the floor. Straighten both arms simultaneously by pushing against the floor. Avoid locking your arms at your elbow. Lower yourself slowly on to one forearm while slightly bending the other arm. Lower yourself slowly on to the other forearm to return to basic plank position.

5. Side Plank with a twist

Lie on your side with your knees straight. Push up on your elbow and forearm. Raise your hips until your body forms a straight line from your head to your ankles. Extend your arm to the ceiling. Bring your arm down under your body, twisting your upper body as you reach behind you. Hold the twist for two seconds, then rotate back to the starting position.