Let's Plank in November!

I believe runners need to be more than "just runners."

It's in their best interest to be less esoteric in their endeavors.I believe they should also be plankers.

Running and planking? Yes, these two co-exist nicely. Running provides excellent cardio, physical stamina, and mental well-being for the peeps who partake. Planking enhances the running experience by increasing core strength, which in turn aids in balance and stability.

A year ago, I hosted a Planking on the Fly CHALLENGE (you can read about it  HERE ). It was pretty well-received, so here we go again!

Why is planking such a passion of mine? In a nut shell, it works the core. By working the core, doing planks will enhance your balance as well. Personally, I loathe the "old standby" known as the crunch. Granted, crunches will work your core, but you have to do them correctly (and, sadly, most of us do them wrong). It's pretty easy to rush through a crunch routine, lifting with your back (instead of pulling with your abs).

Here's how the November Challenge works:
1-Do daily planks (multiple times if necessary), and keep track of your planking minutes.
2-Do side planks! Yes, the traditional planks are easier, but try to do at least one side plank each day.
3-Add a few push-ups to the mix. Maybe 10 push-ups each day. Or do a few in the morning and a few more before bed. Just do some (or more than you're currently doing). Keep track of those numbers!
4-Post your pics and use the hashtags #planks4thewin and #pushups4power so we all can stay acocuntable
5-tag me (@runningonthefly ) and I'll tag you back. Let's make it a planking and push-up party!
6-Take your measurements (hip and waist) before you start the challenge. Chart your progress. Keep your stats on your minutes of planking and numbers of push-ups.
7-Just do it! (and have fun)

Here's a small sampling of ways to plank....just remember to hold the positions with your entire body (not just your back or abs). You will feel a good burn in your abs, but you should also feel the burn in your thighs, buttocks, and hips.

We will be focusing on side planks, which often get over-looked or forgotten. Side planks, in my opinion, will give you the most bang for your buck because they require a lot of different muscles all at once to make them happen.

My favorite (probably because it's the most challenging) is a side plank on the elbow. Holding this position will draw on your hips (especially the "bottom" hip) and your inner thighs. It's important to keep the top hip as high in the air as possible, and don't let your back sway. If you feel your form starting to falter, it's time to quit.

side plank on elbow

You can also hold this position on your hand, but you may need to hold it longer to get a good "burn."

side plank on hand

As always, I recommend doing the basic plank as well....again, you will get a better burn on your elbows, but it's alright to do them on your hands (you'll probably be able to hold it longer!).

traditional plank on elbows

If you really want to challenge yourself, hold a Chatarunga plank....down, down, down...just inches above the floor (almost in a push-up position). You'll really feel this in your shoulders and chest.

  Of course, do some push-ups while you're down on the floor!

 So, what do you say? Care to join me? You have nothing to lose and plenty of core strength to gain!

Have you ever added planking to your fitness routine? What's the longest you've been able to hold a continuous position? Push-ups---yay or nay?

I'm linking this with Deb for the Wednesday Word, today's word is esoteric....a word that describes something that is "exclusive" and not all-encompassing. I'm also linking with Susie and Rachel and Debbie and Lora for the Running Coaches' Corner.