When preparing for a marathon, you spend a lot of time exercising. You don't want to clock in even more hours in a gym. So to ward off injuries, I recommend a simple and highly efficient strengthening plan.
The "every-way plank" is an excellent set of exercises that works the core (abdominals, back and hips) as well as the gluteal muscles. All that you need is a flat surface – no weights or fancy equipment required. You can do these in front of the TV, out in a park or even at work if you dare.
Start lying face down on the ground. Lift yourself onto your elbows with your palms on the ground and support your lower body with your toes. Be sure your back is flat and that your tummy and hips don't drop toward the floor. If you feel any tightening in your lower back, lift your buttocks up in the air a little. In this position, squeeze your abdominals and your glutes while breathing steadily. If you feel secure and if you have a strong core, lift one foot a few inches straight off the ground. You should feel a contraction in your buttock. Repeat this motion five times, then do the same with the other leg.
For the next position, lie on your right side, then prop yourself up on your right forearm and the outside of your right foot. Align yourself in a straight line. Squeeze your core, then lift your left arm straight up in the air. Next, if you feel comfortable, drop your torso to the ground, keeping yourself in that same straight line, for five repetitions. Repeat the sequence on your left side.
The last plank position is done face up. While lying on your back, hold yourself up on forearms and your heels firmly planted on the floor. Lift your pelvis up to the sky, squeezing your abs and your glutes. If you are able, lift one foot a few inches off the ground for five repetitions, then repeat with the other leg.
Through all the positions, remember to breathe regularly and keep your shoulders relaxed. Hold each of these poses for 30 to 60 seconds at a time. This routine will take about five minutes and should be repeated two or three times approximately every three days in your program. For a more complete list of strengthening exercises for runners, I recommend www.thebodymechanic.ca.
Nicole Stevenson is a running coach and the ninth-fastest female marathon runner in Canadian history. She is a long-time competitor in the Canada Running Series.