By Dr. Donald A. Ozello DC
Las Vegas Informer
Add planks to your training routine to increase core strength, endurance and stabilization. Planks should be a staple in every runner’s fitness program. Planks are a fundamental isometric exercise with countless variations.
Anatomy: Planks engage the entire core, especially the abdominal and spinal muscles. Planks require all the core muscles to function in unison. Therefore whichever muscles require the most attention will receive it. Plainly stated the weaker muscles in the core fatigue faster, thus they will be trained the hardest during planks.
Isometric: Planks are an isometric exercise. Isometric exercises involve holding a muscle contraction with little or no movement. A plank is performed by holding a position in which the spine and hips are in a straight line. A strong isometric contraction is required to maintain the proper plank position. Executing planks in a variety of body positions develops core strength for maintaining correct posture while running and exercising. For example building core strength with planks makes it easier to maintain proper push-up position and to maintain an upright position while running.
Basic Planks: Start in a prone position on the floor. Place your forearms on the floor underneath your chest. Forearms and wrists should be in a neutral position with the palms facing each other. Place elbows at shoulder width. Angle your forearms so your wrists are narrower than your elbows.
Lift yourself off the floor. The weight of your upper body is on your forearms while the weight of the lower body is on the toes. Achieve a body position where the spine, hips and legs are in a straight line. Hold your neck in line with the spine. Don’t let the shoulders sag downward. Contract your core muscles to maintain the hips and spine in a straight line. The hips should not slump downward or project upwards.
Concentrate on proper technique throughout the entire exercise. Begin with a short duration and increase in small increments. Five to ten seconds is a good starting point for beginners. Advance to thirty seconds, forty-five seconds and sixty seconds as your core strength and endurance improve.
Put variety into the basic plank once thirty seconds is easily maintained. Intensify planks with the following variations: Elbows straight (Upper push-up position), raising one leg behind you, raising one arm in front of you, shifting your bodyweight toward your head, shifting your bodyweight toward your feet, bending one knee toward your chest, bending one knee toward your chest and twisting your body toward the opposite side, placing your hands on a fitball, placing your feet on a fitball, elevating your feet on an exercise bench, elevating your hands on a medicine ball, elevating your hands on two dumbbells and elevating your hands on two kettlebells. Once basic planks are mastered insert side planks into your core strengthening program to target the obliques and lateral hips.
Precautions: Trainees with lower back and shoulder conditions must be very careful with planks.
Planks are a great exercise to strengthen the deep spinal muscles. Learn proper technique from a certified fitness trainer. Warm-up the spine before performing planks. Be mindful of your spine’s position and how it feels during planks.
Shoulders stability and endurance is required to execute a perfect plank. Warm-up the shoulders thoroughly before doing planks. Pay close attention to how your shoulders feel during planks.
Summary: Planks are a fundamental core strengthening exercise. Every runner should include basic planks, an advanced variation of planks and side planks in their core training routine. Utilize planks along with numerous other core exercises to develop a powerful core. Build core strength and endurance to lower injury risk and increase running performance.
Dr. Donald A. Ozello DC
Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 8871 W. Flamingo Rd, Suite #202, Las Vegas, NV 89147. His web address is www.ChampionshipChiropractic.com. He can be contacted at (702) 286-9040 and DrO@ChampionshipChiropractic.com.
Dr. Donald A. Ozello’s mission is to educate and inspire others to live healthier, fitter, more functional lives.
Dr. Donald A. Ozello DC is the author of the book “Running: Maximize Performance & Minimize Injuries: A Chiropractor’s Guide to Minimizing the Potential for Running Injuries.” He writes a weekly health, fitness and nutrition column for The Las Vegas Informer. He is published in OnFitness Magazine, LiveStrong.Com, SpineUniverse.com and EHow.com. He has educational health, fitness and nutritional videos on Informer TV, Livestrong.com and YouTube.
Dr. Donald A. Ozello DC proudly handles Standard Process Supplements and Foot Levelers Orthotics.
Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on the importance of health, fitness, exercise, ergonomics, nutrition and injury prevention.
Dr. Donald A. Ozello DC is a fitness enthusiast. Functional kettlebell training, running and bike riding are his favorite types of exercise.
Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.