The Plank Challenge is a simple yet effective fitness assessment designed to test and improve your core strength and endurance. For runners training for the Auckland Marathon, a strong core is essential for maintaining proper form, reducing the risk of injury, and enhancing overall performance.
Why do it?
- Core strength: Planks target your core muscles, which are crucial for stabilising your body during runs and maintaining efficient running form.
- Injury prevention: A strong core helps distribute the physical stress of running more evenly, reducing the likelihood of injuries.
- Improved performance: Enhanced core stability can lead to better running mechanics, increasing your endurance and speed.
How to do it?
- Setup: Find a flat surface and use a mat if necessary to support your elbows and forearms.
- Starting position: Lie face down and then lift your body up onto your forearms and toes, forming a straight line from head to heels. Ensure your elbows are directly under your shoulders and your core is engaged.
- Hold the position: Maintain this position for as long as possible without letting your hips sag or rise. Keep your body in a straight line and focus on engaging your core muscles.
- Completion: Time how long you can hold the plank position with proper form. Record your time and aim to improve it gradually.
Tips and tricks
- Keep your head, neck, and spine aligned to avoid strain and maintain proper form.
- Breathe steadily and evenly throughout the hold to help maintain stability.
- Actively engage your core, glutes, and quads to keep your body stable and reduce the risk of injury.
Let us know how you went!