Category: Women

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Time to unwind and chill over the weekend 🙏

yoga rebel friday

 

 

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Dorothy Wall puts serious setback in perspective #RWC2025

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UPMC Sports Surgery Clinic

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  • Missing the World Cup brings with it a serious amount of shock and sadness, and the last few days have been nothing short of a whirlwind. Although my next chapter may not be so full of rugby, my desire to come back as a better athlete, a smarter player, and a more rounded and resilient person is at the forefront for me right now.
    In a sense, I don’t have to rely solely on myself for motivation during this time, as I’ve seen countless women in my life go through long-term injuries, having a baby, then tearing an ACL and getting back to international rugby, missing the Olympics, enduring countless operations, back-to-back ACLs, and broken legs.
    Sam, Bei, Aoibheann, Maeve Óg, Tricky, Erin, Eimear, Enya, Tash, Derv, and I could go on. I feel very lucky to have such an impressive group of women around me, who possess all of the experience and evidence to guide me through whatever it is I may face.

    Being able to complete my rehab in Exeter, where I couldn’t have met a better bunch of girls, makes me very happy, and I can’t wait to be reunited with them all soon 🩷

    More than anything I’m so excited to see where this Irish team can go; we have such talented and impressive girls whom I will miss playing with dearly. Myself and @erinking___ will be cooking on the sidelines at RWC2025, and I hope we see as many Irish fans there as possible.

    Plus, I heard rehab makes you hotter anyways?
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A reminder that women are never just one thing. We’re runners and riders. Competitive and collaborative. Wild and wise.

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  • Oiselle x Wild Rye is built for women, designed for range.
    A reminder that women are never just one thing. We’re runners and riders. Competitive and collaborative. Wild and wise.
    Two women-founded, women-led brands coming together to build what we’ve always believed in—gear that supports women across pace, stage, and sport.14h
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Planks are key for building core strength and stability, which help you run stronger longer. These simple tips make a big impact.@WomensRunning

How to Improve Your Basic Plank

Once you’ve nailed the proper plank form, challenge yourself with these slight modifications—they’ll help you really tap into all the benefits you can get from spending that time on your hands and forearms.

1. Stop praying

Clasping your hands in a forearm plank makes the exercise feel easier—but that means you’re not maxing out the benefits. “It can also promote a rounded posture instead of a stable, upright one,” says O’Brien, and that’s the opposite of what you’re going for in this position. Instead, press your palms into the floor. “That will create more shoulder engagement and stability as a bonus.”

2. Stay up

A straight arm plank is going to be more challenging, says O’Brien. “Dropping to the elbows can help you maintain proper form because it’s easier to hold,” she says. It’s a great option for someone who isn’t yet strong enough to maintain an engaged core and flat back (it also takes some of the work off of the shoulders, if that’s a problem area for you).

3. Don’t hold your breath

It’s tempting to grit your teeth as you hold the pose, but you want to inhale and exhale steadily throughout. “Breathing will help you consciously engage the transverse abdominis muscle,” says DuFlo. “If you see your belly doming or bulging outward along midline, it means you are likely not engaging this correctly or holding your breath.”

RELATED: 5 Strength Training Myths for Runners (and the Truth Behind Them) 

4. Plank on an unstable surface

If holding a plank for a minute or more is easy for you, place your palms, forearms, or feet on a pillow, BOSU ball, Swiss ball, or other unstable surface. “That can kick on the deeper core, the transverse abdominis, in a different way, and just add an additional challenge to your other muscles,” says DuFlo.

5. Switch it up

There are tons of ways to make a plank more challenging, in addition to targeting other muscles that will help your running form. Spider planks (bringing your knee to tap the same shoulder) and windshield wiper planks (where you extend one leg at a time out towards the hip) help with the hip rotator muscles, for example, while reverse planks activate the glutes and stretch the chest, says O’Brien. Just make sure you can maintain good form while doing these harder variations.

RELATED: I Completely Swear By This 3-Move Core-Strengthening Sequence

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