Pfitzinger Pete - Advanced Marathoning

How many:6 repetitions of 5 seconds each per set

How it helps:strengthens hips, lower back, and gluteals to allow full hip extension and a longer stride

How to do it:

Lie on the floor, with your legs up on a Swiss ball and your feet together (photo a ).

Place your arms flat on the floor by your sides to provide balance. Raise your hips off the ground as shown so that your body is in a straight line from your shoulders to your heels (photo b ).

Hold for 5 seconds, lower your body to the ground, rest briefly, and repeat.

EXERCISE 4: SWISS BALL SUPERMAN

How many:12 repetitions per set

How it helps:strengthens lower back and gluteals; improves balance and coordination, thereby increasing ability to maintain good running posture when fatigued

How to do it:

Lie over the Swiss ball as shown, with hands flat on the floor and feet in contact with the floor (photo a ).

Lift one arm and the opposite leg off the floor as shown (photo b ), hold for 2 or 3 seconds, then return to the floor and repeat with the opposite side.

Aim to bring the arm and leg to a horizontal position when you lift them.

EXERCISE 5: PRONE HOVER

How many:4 repetitions of 5 to 15 seconds each per set

How it helps:engages most core muscles; decreases undesirable lateral midsection movement when running to maintain optimal running technique

How to do it:

Lie facedown, with your weight supported on your toes and forearms.

Your elbows should be shoulder-width apart and directly under your shoulders, and your feet should be slightly apart.

Maintain your head in alignment with your spine. (Don’t look ahead or to the side.)

Hold this position for 5 to 15 seconds, drop your knees to the floor, rest briefly, and repeat.

• Perform these six exercises in a circuit. That is, do one set of the first exercise, then move immediately to the second exercise, then the third, and so on. When you have completed the sixth exercise, return to the first exercise and complete a second circuit.

• Rest briefly (15 to 20 seconds) between exercises and 1 to 2 minutes between sets.

EXERCISE 1: ABDOMINAL CRUNCH (ADVANCED)

How many:20 repetitions per set

How it helps:further strengthens anterior abdominal muscles (i.e., “six-pack abs”), which contribute to force production and running speed; increases ability to maintain a level pelvis

How to do it:

Lie on your back, with your knees bent and feet flat on the floor.

Place your fingertips on the side of your head, with elbows held out wide and palms facing up as shown.

Push your lower back into the floor.

Lift your head, shoulders, and upper back off the floor. Concentrate on curling your upper trunk as much as possible. Slowly return to the start position.

EXERCISE 2: LEG PUSHAWAY (ADVANCED)

How many:20 repetitions per set

How it helps:improves ability to activate the deep core muscles for better control of the hips and trunk; improves stability and ability to maintain effective running technique

How to do it:

Lie on the floor, with your knees and hips bent at 90 degrees so that your thighs are vertical and your feet are off the ground. Place your hands on your hips as shown. Contract your lower abdominal muscles, and push your lower back toward the floor (photo a ).

While holding this lower abdominal contraction, make sure you can breathe and speak normally. Don’t hold your breath. Slowly lower one foot until the heel touches the floor (photo b ). Return to the start position, and repeat with the opposite leg.

EXERCISE 3: STAFF

How many:6 repetitions of 5 seconds each per set

How it helps:engages most core muscles; improves coordination between upper body and core muscles to keep shoulders and hips in optimal position to maintain running speed.

How to do it:

Start in the push-up position, with your hands shoulder-width apart.

Lower your body until your elbows are next to your rib cage.

Hold this position for 5 seconds, then push your body back up to the start position.

Rest briefly and repeat. Try to maintain a flat body position, and don’t allow your hips to sag.

EXERCISE 4: STANDING KNEE HOLD

How many:12 repetitions per set

How it helps:strengthens knee- and ankle-stabilizing muscles and improves single-leg balance; helps reduce wasted motion in running form; increases stride length

How to do it:

Stand with feet shoulder-width apart and arms by your sides.

Lift one foot off the floor, and pull your knee up toward your chest.

Hold this position for 5 seconds, then repeat with the other leg.

EXERCISE 5: BACK EXTENSION

How many:12 repetitions per set

How it helps:strengthens lower back; increases ability to maintain good running posture when fatigued

How to do it:

Lie facedown on the floor, with your arms straight out in front of you. Your eyes should be looking at the floor. (This keeps your neck in alignment with your spine.)

Lift your chest and shoulders off the floor as shown, hold for 1 or 2 seconds, then return to the floor and repeat.

EXERCISE 6: SIDE HOVER

How many:3 repetitions of 10 seconds per side

How it helps:strengthens stabilizing muscles on side, from gluteals through shoulders; helps reduce wasted side-to-side motion

How to do it:

Lie on the floor on your side.

Place the elbow on the floor directly under your shoulder, and place your top hand on your hip (photo a ).