NOPE. Not telling you to do more planks.

Although, I'll be honest. I'm the weirdo who thinks a plank challenge is fun. But I guess that's why I'm a physical therapist.

But I totally get it when runners come to me and beg for "NO MORE planks!"

Because that's (sort of?) all the internet tells you to do.

They're basic. Not bad for you. No equipment. And, like I said, I like the endurance challenge version.

But I 100% agree, they're not the entire picture. You DO need more, especially if you're like a lot runners right now where you're base building: focused on maintaining a base or even increasing it.

So this week I wanted to make you a core circuit that would stand up to your longest long runs, helping you run further, and feel stronger for longer.

Because core exercises are probably some of my favorite to runner-ify (meaning, make them look like running).

But here's the thing: you have to be willing to try something new.

You still have to be willing to work hard, get tired, and maybe realize some of these exercises are HUMBLING. And understand, just because the exercise is hard, doesn't mean you've failed...

In fact, I'll tell you about the one that knocks me on my butt every time. (like someone email me on a weekly basis and remind me to do this PT exercises lol)

You'll see in the blog post, in the exercise circuit, there's an exercise I've called Copenhagen hip dips.

(Exercise Tip: Realize, you can always do the regular copenhagen plank. That could be enough for a lot of runners!)

But here's the dealio...

I like to make core work dynamic, especially for runners since our bodies are handling rotational forces in addition to high impact forces with every stride, etc....

The point being: we've got a lot coming at our bodies from within and without. By adding the hip dip, yes, we have to work on coordination, but we also:

• recruit our adductors (or inner thigh muscles)
• ask our glute med (a glute muscle) to join the party
• gently recruit our obliques (or side abs)
• but maybe most importantly and most overlooked, we work on shoulder stability specific to our serratus anterior.

Fun fact: the serratus anterior is my favorite muscle. It not only looks cool, but it help keep our shoulder blade gliding smoothly over our rib cage, helps us breath smoothly...

**AGGRESSIVE RECORD SCRATCH**

I thought this was a core workout?

It is.

See, as runners we need to stop thinking about our core as a 6-pack and start recognizing it as a pressure system and canister that handles the up/down impact that comes with every stride but also the rotational forces that naturally occur with every step.

And that's why the recruitment of deep core + inner thigh + serratus anterior are all so important: they ARE your core because they play a role in running form-core-stability but also breathing.

And we all know from personal experience, running really sucks when you can't breath.

So take this week's exercises as a core challenge: try them out. Commit to doing them 3x for one week.

See how you grow. See how your body feels. Feel the difference side to side (one side is probably stronger than the other).

And let me know, should I make something like a 21 day core challenge for runners? Could be fun, especially if you like these!

But in the mean, go check out the blog :) Until next time...

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

P.S. If you want to run longer without getting tired as you build your base mileage, core work is the key. Plus, take the core challenge ;)

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