Hi! It’s a bit over a month since I gave you the basic plank exercise to commence building up your core. Making you a stronger runner. Less prone to injuries.. So let’s find out (a) who read the article and did it, (b) What your the time for your plank is – please do this by Tuesday; and (c) who knows how to leave a comment on the website- let us know your time!!
Moving on. This month will build on the strength you began to create last month. Palm trees Optional. 🙂
Carolyn’s core exercise – the side plank (or oblique bridge)
This exercise will help you to activate your core whilst you stabilise your hips.
Lie on your side, with your feet on top of each other, knees together and elbow under your shoulder. Lift your hip off the ground, make a straight line from your shoulder to your hip and feet. Do not rotate your body, keep your hips facing forwards. Gently pull in your abdominals (30%), without moving your trunk.
Hold for 30-60 seconds. Repeat 3 times. Repeat 3 times a week.
the hip flexors
It is very common for runners to get tight hip flexors (the muscles that run across the front of your hip – iliopsoas and rectus femoris). The problem with tight hip flexors is that they pull your pelvis out of kilter. Your pelvis tilts forward, you arch your back, your abdominals and buttocks become weak!
This exercise stretches all the hip flexors.
Kneel on your knee, with your knee behind the hip. The front knee must not bend more than 90 degrees to avoid pressure in this knee. If your knee is more than 90 degrees, move the knee that you are kneeling on backwards. Steady yourself with your hands on your front knee. Now tuck your tail bone under by squeezing your buttocks and pulling in your abdominals.
Hold for 30 seconds. Repeat twice on each side.
Remember You should stretch the major muscles after every run, but you must also do a full body stretch once a week.
Sadly after a few weeks off. I could only manage 2:45!