30 minutes free this September?

Our coach Anne took on an exercise challenge for Lent of 40 exercises for 40 days. Not for the faint hearted, but we have asked her to go back to basics and she has now has a challenge for you all….


Can you spare just ONE minute a day?

Think you could do it? Well that’s what my challenge is for you – 30 days has September, a minute each day to ‘Plank’.

EXTRA BONUS : complete 25 out of 30 days and be in with a chance to win €100 Voucher for ForgetTheGym.


side plank

Earlier this year coming up to lent I was asked what I was giving up –the usual items were listed ‘chocolate’, ‘wine’ etc. etc. eventually I had an idea. It wasn’t what I was going to give up but more what I would take on. I decided that I would do 40 exercises a day for 40 days.

Mad I am sure it sounds but I did it. I broke it up into morning and evening and it varied between push-ups sit-ups planks twists etc. Anything that was core related. I have to admit its one of the best things I have tried – I could really feel a huge difference.

As runners we tend to warm up run and stretch and ignore the core element – our legs are getting a work out but what about the main engine? Our core.

Chirunning teaches up to use our core and not to tire or overuse our legs. When we work on technique and concentrate on pulling ourselves up tall we are engaging our core – we need to be postural strong to lengthen our bodies so why would we not work on our core as much in training? When we ‘plank’ we work our deepest abdominal muscle set in turn strengthening our core.

elbow plank

In the space of time it has taken to read the above you would be finished ‘Planking ‘for one minute!


So are you convinced?

It couldn’t be simpler – here is a 1 minute video which you can follow each day which times each movement along with showing correct technique.  1 minute video

So how do we do it correctly? – Some quick pointers….

  • Place your hands directly under the shoulders (slightly wider than shoulder width apart)
  • Ground toes into the floor and squeeze your glutes. Keep your body in a straight line from ears to toes with no sagging or bending.
  • Correct the positioning of your neck and spine by looking at the floor about a foot in front of your hands. Your head should be relaxed & in line with your back with your chin tucked in.
  • You should have a straight line from your ear to your heel.
  • Try it in front of a mirror to learn the technique.
  • Don’t forget to breathe!



For anyone beginning these exercises or finding them hard on the lower back try it on your knees first to concentrate on getting the form right. Lower your knees to the ground, so instead of balancing on your toes or edge of feet you are in a modified plank position with your lower body supported by your knees.



Join your  Forget the Gym instructors as we take on the challenge for September.

To keep you on track, SIGN UP TO THE CHALLENGE

Win a prize : If you manage to do 25 out of 30 days you are in with a chance to win €100 voucher for ForgetTheGym which can be used on our running holidays, classes or workshops.

Good Luck & Enjoy.