Runner's Planks

Run Plank

Runner’s Planks 👟

Behind the scenes with a staple exercise prescribed to most of my marathon runners this season!

Purpose: Build stability for single limb stance, reduce the force through the lower leg, create stability through the pelvis. 🍑

Form: Knees bent ~60 degrees, elbow at chest line to start, hips facing forward. 

Execution: Push down through the elbow and bottom knee, pop open into a clam shell at the top, hold 1”. Slowly control the lower back to start position for max results! 

Reps: 3 sets of 12-15 reps. The goal is to build endurance for running so work up to higher reps before adding banded resistance around the knees! 💪🏼

📷: @nycguy

🏋️‍♀️: @newyorkpersonaltraining

Questions or concerns?⁣⁣⁣

DrShane@HouseofPhysicalTherapy.com

Follow @natalie.dpt, @HouseofPhysicalTherapy for more running tips!

Run Happy, Run Healthy!✨⁣⁣


Author:

Stephanie Shane, PT, DPT

Owner, House of Physical Therapy

@StonyBrookU Alum

Run Training Session; Tempo

Tempo Run:⁣

▪️ Agility Warm-Up⁣

✅ 30 minute Tempo Run⁣

▪️ Static Stretching Cool-Down⁣

run train tempo sprint

Tempo training, also known as threshold training, is maintaining a “comfortably hard” pace for approximately 20 minutes to 1 hour. This type of run aims to improve lactate threshold by helping the body adjust to race pace and sustain that pace. Tempo training utilizes the same muscle recruitment as you use on race day and helps to improve running economy, how efficiently you make use of oxygen during your run. ⁣


⭐️Run happy, Run healthy!⁣⁣

Questions or concerns?⁣⁣⁣

natalieniemczykdpt@gmail.com

Follow @natalie.dpt for more running tips!

Run Happy, Run Healthy!✨⁣⁣


Author:

Natalie Niemczyk, PT, DPT

Running Technique Specialist

Runner, Triathlete

@StonyBrookU Alum

Run Training Session; Distance

Distance Run:⁣

▪️ Agility Warm-Up⁣

🔹 10 Miles Slow, Easy Pace⁣

▪️ Static Stretching⁣ Cool-Down

run distance train

During a long, slow distance run, your goal is to stay at a comfortable “conversation” pace. These runs are the basis of your training as an endurance athlete. They help to improve the overall function of your cardiovascular system, improve oxygen transfer and utilization of oxygen by your skeletal muscles, increase your fat-burning capacity and improve your psychological health. 


⭐️Run happy, Run healthy!⁣⁣

Questions or concerns?⁣⁣⁣

natalieniemczykdpt@gmail.com

Follow @natalie.dpt for more running tips!

Run Happy, Run Healthy!✨⁣⁣


Author:

Natalie Niemczyk, PT, DPT

Running Technique Specialist

Runner, Triathlete

@StonyBrookU Alum

Run Training Session; Sprint

Hill Sprint Repeats: ⁣⁣

▪️Agility Warm-Up⁣⁣

🔸6 x 90 Second Sprints Uphill⁣⁣

🔸Easy Jog Back Downhill ⁣⁣

▪️Cool-Down: 10 Minute Walk + Static Stretching⁣⁣

⁣⁣

NN running.jpg

Uphill repeats are how we can target all muscle fiber types: slow twitch, intermediate and fast twitch fibers. As a runner, you want to recruit fibers of each type to enhance performance and improve recovery. Downhill jogging requires eccentric use of our muscles which helps to improve strength.

⁣⁣

⭐️Run happy, Run healthy!⁣⁣

Questions or concerns?⁣⁣⁣

natalieniemczykdpt@gmail.com

Follow @natalie.dpt for more running tips!

Run Happy, Run Healthy!✨⁣⁣


Author:

Natalie Niemczyk, PT, DPT

Running Technique Specialist

Runner, Triathlete

@StonyBrookU Alum