Lateral strength is key #strengthforrunners #runfast #runstrong #5krun

Side Planks!

🏃What is it?

An advanced core workout that targets one of the common weaknesses of runners and triathletes; lateral strength in the hips and torso.

🏃Why do you need it?

All running is back and forth and works the same muscles. You rarely use your lateral side to side muscles. Those lateral muscles are needed when you get tired at the end of races. This helps strengthen them.

🏃How do I do it?

Like a normal plank but on your side. Make sure your arm is square under your shoulders and not too far out or in.

Start with your arm on your hips then move it out and up to the sky as you get better at this. As you get stronger lift your leg up. It's okay if you don't make a perfect line and have perfect form.

The goal is to just do these to your ability as best as you can. Not be the best as the exercise

⭐ Variations and example workouts

⚪️Beginners - 1-2 sets each side 10-20 second holds (keep hands near hips)

🔵Intermediates - 2-3 sets each side - 20-30 second holds (raise arm out straight)

⚫️Advanced - 2-3 sets each side - 20-30 second holds (lift up leg and/or lower down and up 5-10 times after the holds)

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#strengthforrunners #runfast #runstrong #nogymnoproblem #blackmenrun #dlakecreates #5ktraining

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