Planks could help fight long Covid fatigue, says study
We hate them, you hate them, we all hate them, but despite planks being universally despised, recent research has offered a compelling reason to grin and bear them.
A study published in the journal ASSN explored the effects of a 12-week trunk and pelvic muscle strength-training programme on patients battling long Covid. The researchers employed the 'modified fatigue impact scale' (MFIS) to find that 90.5% of the 21 participants suffered from debilitating fatigue before starting the programme.
After just 12 weeks of strength work, however, the study group not only showed significant improvements in core muscle activation, but also reported a notable drop in fatigue levels – with those MFIS scores coming right down. This suggests the plank isn’t just a punishment handed down by PTs, but could be a genuinely useful tool for boosting energy levels and even recovering from illness.
So, what does this mean for you?
You might be wondering how this research impacts you, as a runner. While both studies specifically targeted long Covid patients, the implications could be further reaching. Namely, planking might help combat exercise-related tiredness, as well as Covid fatigue. If you’re recovering from illness or just feeling a bit sluggish during your runs, you might find a boost from strengthening your core.
If you’re wrestling with fatigue, consider following a structured, core-centric strength training plan for runners. As this study suggests, doing so will be good news for your midsection, but it might also reignite the energy that keeps you lacing up your running shoes.
How to perform the perfect plank
1/ Start strong: Lie face down, placing your elbows directly under your shoulders and forearms parallel. Lift your body onto your forearms and toes.
2/ Align your body: Keep your body in a straight line from head to heels. Your feet can be together or slightly apart for stability.
3/ Maintain proper form: Keep your head in line with your spine, shoulders relaxed away from your ears, and squeeze your glutes.
4/ Engage your core: Tighten your abs and breathe steadily.
5/ And hold: Start with 20-30 seconds, gradually increasing your hold time to 1-2 minutes as your strength improves.
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