How to Do
How to Do Running Plank
The running plank should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the running plank.
Beginning
Beginning Running Plank Exercise
1. Maintain a tall posture throughout the exercise and good stability through the belly.
2. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
Movement
Running Plank Exercise Movement
1. This exercise involves holding a straight arm plank (pushup position) while performing alternating hip flexion.
2. Start in a straight arm plank position as shown.
3. With a straight body line, step in towards the hands with one foot.
4. The hips, knees, and feet should all line up as shown.
5. Simultaneously switch foot position (the forward leg extends back and the extended leg comes forward).
6. The idea is to progress this exercise so that it is done quickly.
7. Continue this footwork pattern for the desired amount of reps or time.
8. Pay close attention to the video link to observe the dynamics of this movement.
9. If you notice: excessive motion in the lower back, a rounding forward of the shoulders, or external rotation at the hip joint. These are indications of tightness and weakness. Regress the exercise until the weaknesses are addressed.
Benefits
Running Plank Exercise Benefits
It's a great core exercise that increases running efficiency by working the entire core (a weak core means you have to work harder to maintain form, which means you expend energy you could be using to run further).
