If you could only pick one exercise, choose the forearm plank, also called a prone bridge. With weight on your forearms and toes and elbows bent about ninety degrees, you train the stabilizers that control your ribs, pelvis, shoulders, and spine. These small muscles are hard to load in normal lifts, yet they decide how well your big prime movers can work. A steady isometric hold builds position, reduces energy leaks, and carries over to lifting, running, and daily tasks. Start with short, high-quality sets and breathe steadily. Keep a straight line from ears to heels, elbows under shoulders, ribs down, hips level. When you own this version, the straight-arm plank is a solid next step. Simple, scalable, joint friendly, and effective.

Most runners do not need a coach to run easier. With a few cues you can shift work from big thigh muscles to the body’s natural springs in the Achilles tendon and plantar fascia. Stand tall, land under your hips, keep contacts quick and quiet, and nudge cadence up. The result is less braking, less knee stress, and more distance on the same effort.