We hate them, you hate them, and we all hate them, but even though boards are universally despised, recent research shows we bear them with a grin. You provided a compelling reason.
a study Published in a magazine ASSN We investigated the effects of a 12-week core and pelvic muscle strength training program on patients battling long-term COVID-19 infection. Researchers employed the Modified Fatigue Impact Scale (MFIS) and found that 90.5% of the 21 participants suffered from debilitating fatigue before starting the program.
However, after just 12 weeks of strength training, the research group not only showed significant improvements in core muscle activation, but also reported a sharp drop in MFIS scores and a marked reduction in fatigue levels. This suggests that planks are not just a punishment handed down by PT, but may be a truly helpful tool for increasing energy levels and even recovering from illness.
So what does this mean for you?
You may be wondering how this research affects you as a runner. Both studies looked specifically at patients with long-term COVID-19 infections, but their effects could be far-reaching. In other words, planks may be effective not only for coronavirus-related fatigue, but also for exercise-related fatigue. If you’re recovering from an illness or feeling a little sluggish while running, you may benefit from strengthening your core.
If you struggle with fatigue, consider following a structured core-focused strength training plan for runners. As this study suggests, doing so is good news for your chest, but it can also reignite your energy to keep lacing up your running shoes.
How to perform the perfect plank
1/ Start strong: Lie on your stomach with your elbows directly below your shoulders and your forearms parallel. Lift your body onto your forearms and toes.
2/ Adjust your body position. Keep your body in a straight line from head to heels. You can place your feet together or slightly apart for added stability.
3/ Maintain proper form: Keep your head in line with your spine, relax your shoulders away from your ears, and tighten your glutes.
4/ Train your core: Tighten your abdominal muscles and breathe deeply.
5/ Then press and hold: Start with 20-30 seconds and gradually increase the hold time to 1-2 minutes as your strength increases.
