RunnerDude's Weekly Exercise: Dolphin to Elbow Plank

Planks are an effective way for runners to build core strength. However, as effective as they may be, they can also be rather boring to do. The following is a twist on the traditional front plank that decreases the boredom and increases the difficulty level.

To being, position yourself in a front plank with your hands resting on a mat and both arms fully extended. Extend your legs behind your (knees locked) with your toes resting on two glider discs (paper plates work well too). Check to make sure that your mid section isn't hiked up (your butt should be in line with your shoulders and heels). Keeping your body in a straight diagonal line, bend your right elbow until your forearm is resting on the mat. Then do the same with the left arm. As you bend your arms your body will slide back on the glider discs. Then, engage your core and extend your right arm then left arm (your legs will slide back in) until your back a the start position with your arms fully extended. Repeat this motion for 15 seconds, then switch to lowering the left arm first followed by the right for another 15 seconds.

For a better visual of the exercise, check out the video clip below.


RunnerDude's Weekly Exercise: Dolphin to Elbow Plank from Thad McLaurin on Vimeo.

For more exercises for runners, be sure to check out RunnerDude's new book Full-Body Fitness for Runners.

RunnerDude's Weekly Exericse: Prone Cobra

The core is the power source of your running. Within the core is the spine, the hub of life for the central nervous system. The prone cobra exercise below helps improve your ability to stabilize your spine. Spine stabilization is essential to any sport and running is no different. Not only does this simple but awesome exercise help with spine stabilization, it also works the entire core, including the lower back, your abdominal muscles and hip muscles. The upper-back between the shoulders also gets some action.

To do the exercise, lie facedown on a mat with your arms by your sides and your legs straight behind you. Next engage your glutes and lower back muscles to lift your legs off the floor while simultaneously lifting your head, chest, and both arms up off the mat toward the ceiling. Hold this position for a 3-count. Then relax as you return your legs, arms, chest, and head back to the mat. That's one rep. Continue 3-count lifts for 30 seconds.

For more exercises for runners, check out RunnerDude's new book 

Full-Body Fitness for Runners.

RunnerDude's Weekly Exercise: Planks

I've posted many times on the importance a strong core plays in efficient running and prolonging endurance particularly in long runs. Planks are a great core exercise. They can be done practiclaly anywhere, require no equipment and actually they work more than just the core. There are several variations of the plank, but the best one to start with is the basic front plank.

To do this exercise, lie face down on a mat. Engage your core and lift up on your elbows, forearms, and toes. Make sure your elbows are positioned directly underneath your shoulders. Your body should be a straight line from shoulders to heels. If you're new to planks, try holding this position for 30 seconds. Over time work your way to 45 seconds, and then 60 seconds. Make sure you're breathing evenly while holding the plank position. Do not hold your breath.

For an advanced version of the front plank, try extending your arms so that your elbows are fully locked. 

For more exercises for runners check out RunnerDude's new book Full-Body Fitness for Runners.