How Plank Exercises Benefit You

One of the best exercises to build core muscles is the plank. Core muscles actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso. These stabilize the spine and pelvis and create a solid base of support. Plank exercises help strengthen the core muscles and by having a strong core it will help you do other exercises better and easier.

I went to the gym the other day later than I normally do and by that time.  All the benches were taken up and there were not many free weights left.  I decided to do a day of body weight workouts instead so I did push ups, sit ups and planks.  I've seen other people doing planks while working out so I decided to try it and see how it went.

To do a basic plank put your forearms and toes on the ground (like a push up position but on your forearms) and then just hold the position.  Surprisingly, this will work out your muscles that support your abs.  Try to hold it for 20-30 seconds and then rest.  Then begin again. Below is a photo of what it should look like.

You can do side planks that strengthen leg muscles to prevent injuries while running by doing the plank from the side by balancing on one forearm instead of two.

Planks are beneficial in strengthening core muscles that help prevent injuries and improve performance in sports and other exercises.  The exercises are not too strenuous but if you haven't done them in a while it will feel like you've done a good ab workout. Here is a video about planks and core muscles.

How to Run Faster

One of my goals is to be able to run faster.   Growing up I played a lot of soccer and football.  These sports had a lot of sprinting involved in them.  I was quite fast and often would beat the person defending me and make a nice play.  I also played baseball but was bad at hitting.  I compromised this by getting proficient at bunting down the third base line and sprinting to first base, beating the throw to first base.  Then I would steal second base and somehow get to home.  All of this was done primarily by sprinting and being fast.

In order to get faster there are a few things that you can do in the gym to help.  The main thing studies have shown include that when doing leg workouts the focus should be on doing less repetitions and heavier weight.  The workouts should include squats and leg presses.  These exercise are ones that focus on exploding upward in order to complete the repetition.  I also like doing leg extensions and leg curls.

When you run for speed you also should try running outside and do interval training by starting of at a nice jogging pace.  Then sprint for 15-20 seconds and then go back to jogging pace. Try sprinting to two or three lamp posts or other objects along your running route and then recover for two or three lamp posts.  This type of running is known as fartlek running.

If you are trying to get faster as a runner you should do leg workouts such as squats, leg presses, leg extensions and leg curls.  When running you should do interval training and practice running fartleks.
Within a few weeks you should notice that you can run faster.