Like most runners, Sage Watson is getting her workouts done primarily inside and solo. The runner, a Medicine Hat, Alta. native, has moved home to socially distance with her family. If you’re looking for some workout inspiration, Watson’s got you covered with four weeks of plank challenges. These challenges will culminate in a contest for a new pair of Nike shoes. An added bonus, the 400m hurdler walks you through the technique of every exercise, so you can perfect your plank.
Adding some strength training to your weekly routine can seem daunting if you’re new to it–there’s a little more time involved, and also, runners typically prefer actually running to gym work. But core and strength training can offer a huge benefit longterm, especially when it comes to injury prevention.
Week one exercises
Front plank – For this exercise runners should focus on keeping their back level with the ground and engaging the entire core. You want your upper body to be in a straight line from your neck to your glutes. When doing this exercise, use a mirror if possible.
Left side plank – With side planks, keep your neck aligned with your body, as opposed to craned upwards.
Right side plank – On the other side, even though you’ll be a little fatigued, try and maintain your form. If you can’t, shorten the length of the rep (it’s better to do a shorter rep but maintain proper form). Watson also explains modified versions of the plank for those who need it. Do each exercise for 30 seconds before switching. If 30 seconds feels too long, start at 20, and if it feels too easy, make it harder with weights or added time.