'Plank Walks, introduced to us by Nike Training Club, are an advanced option to regular planks that involve \"walking\" your elbows to the floor from push up plank position and then pushing back up and repeating (see below for instructions). This exercise strengthens your shoulders and core including your glutes.  Alternate lowering and raising your arms for 30 seconds working up to 1 minutes 2-3 times a week.  Make sure you can do a regular plank for at least 30 seconds before adding these to your workout.    Strong shoulders prevent your neck and shoulders from feeling fatigued or sore during running,  Glute strength is essential in running performance and muscle balance in runners.  Strengthening your lower back and muscles supporting your spine prevent lower back in injury.    Instructions:   1. Start in the push up plank position with abs tight and arms straight and hands shoulder-width arm under your shoulders and neck slight up so you are looking out in front of you. 2. Bend one arm to bring the elbow and forearm to the floor. 3. Bring the other arm down so you are in regular plank position with your forearms on the floor (elbows on the ground directly under your shoulders. 4. Push back up to the start position and repeat lowering the other side first.' 

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