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The plank is a static exercise that strengthens the core, helping not only with running but also preventing injuries and improving movement efficiency.
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Having a ‘six-pack’ doesn’t necessarily mean you have a functional core; other muscles around the abs are just as important.
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Core strength isn’t only about muscle tone—flexibility and mobility are key to avoiding injuries and enhancing athletic performance.
The first time someone hears about the plank, the reaction is usually one of disbelief: are there really exercises where you just… stand still? What kind of workout is that? What’s the point?
Then, one day, you try the plank and realize that even holding the position for 60 seconds is a challenge you definitely won’t rank among the easiest you’ve ever attempted.
What’s the purpose of the plank? It’s designed to strengthen the core. It’s one of several exercises, known as “static” (because you don’t have to move to perform them), aimed at fortifying the body from the shoulders to the abdomen. But why focus on the core if running mostly involves your legs? Because it’s not true that you only need your legs to run. Even in activities where the lower limbs do most of the work, the rest of the body plays a crucial role. A strong core makes running more efficient and helps prevent injuries. In short, core training is always a good idea.
Rachel Land, a medical yoga instructor from Trailrunner Magazine, helps clear up some of the biggest misconceptions about core training, starting with the idea that the harder and more intense the workout, the more effective it must be. That’s not exactly how it works.
1. If you’ve done it right, you’ll have sculpted abs
We need to address the obsession with flat abs and the six-pack. Does having a six-pack really mean you’ve nailed your core workout? I like to joke that those abs are named after beer, which some blame for not having a six-pack! More commonly, they’re called a “turtle shell.” The logic goes, the more defined your abs, the better your training must be.
This muscle group, known as the rectus abdominis, plays an important role in core function—but it’s not the whole story. There are many other muscles around the rectus abdominis that are just as important for a fully functional core, and these require targeted exercises.
The good news? Having a visible six-pack doesn’t mean your core is perfect, and not having one doesn’t mean your core isn’t strong.
2. Shortening the muscles is the only way to strengthen them
It’s commonly believed that contracting the muscles—like in a series of crunches—is the most effective way to strengthen them. While it’s true that muscle contraction builds strength, it’s not the only method. Isometric contraction, where the length of the muscle fibers doesn’t change, is also highly effective. For example, holding the “hover” position during crunches or while practicing the boat pose engages your muscles isometrically.
Eccentric contractions are also useful. In the boat pose, this happens when you slowly lower your neck and shoulders toward the ground, lengthening the muscles under tension.
3. You need to push yourself to the limit in core workouts
While it can feel satisfying to be totally spent after a core workout, it’s just as important to focus on flexibility and mobility in the muscle groups involved. The goal is not just to turn your muscles into steel but to create a system that’s strong, yet dynamic and mobile.
That’s why it’s pointless to have rock-hard muscles if they’re not flexible and resilient. Whether you’re running, cycling, or swimming, you’ll need flexibility more than brute strength.
As mentioned earlier, core training is also crucial for injury prevention. Think of the core as the central hub that distributes load and force while you run. The more flexible it is, the better it can manage and redirect the forces acting on your body during movement.
This highlights how important it is to not only have a strong core but a flexible one. The faster your core responds, the less likely you are to mismanage a movement and turn it into an injury.
(Main image credits: Noblige on DepositPhotos.com)