Pfitzinger Pete - Advanced Marathoning

Place your right knee on a bench, with your right hand also on the bench to provide balance and support.

Bend forward so that your upper body is approximately horizontal.

Hold a light dumbbell in your left hand, with your arm hanging straight (photo a ).

Pull the dumbbell upward, with your elbow passing beside your ribs as shown (photo b ). Lower the dumbbell back to the start position, and repeat.

EXERCISE 3: BENCH DIP

How many:15 repetitions per set

How it helps:strengthens shoulders and arms; increases ability to maintain upright running posture when tired

How to do it:

Place your hands on a bench or chair, with your feet flat on the floor and your hips just off the edge as shown (photo a ).

Lower your hips straight down toward the floor by bending the elbows (photo b ). Push back up to the start position, and repeat.

To make the exercise more difficult, move your feet farther away from the bench.

EXERCISE 4: SWAN

How many:10 repetitions per set

How it helps:strengthens the middle and upper back; improves ability to hold the shoulder blades in correct position, which reduces tendency for upper body to slump forward

How to do it:

Lie facedown, with your arms out to the sides, elbows bent to 90 degrees, and palms facing the floor (photo a ).

Lift your chest, shoulders, and arms off the floor, and squeeze your shoulder blades together (photo b ).

Lower back to start position, and repeat.

Look toward the floor at all times.

EXERCISE 5: STEP-UP

How many:15 repetitions per leg per set

How it helps:strengthens the calves, quadriceps, hamstrings, and gluteals; improves balance and increases the forward power of each stride, increasing stride length

How to do it:

Stand approximately 3 feet (1 m) in front of a bench (or chair or flight of stairs).

Place one foot up on the bench, with the whole of the foot flat on the surface of the bench.

Rise up onto the ball of the foot on your back leg, and keep your head up; this is the start position for every repetition (photo a ).

Using your front leg as much and your back leg as little as possible, step up onto the bench, and finish in a standing position with feet together (photo b ).

Try to keep your upper body erect, and don’t lean forward more than necessary. Carefully step back off the box, and repeat with the other leg.

EXERCISE 6: LUNGE

How many:15 repetitions per leg per set

How it helps:strengthens quadriceps, hamstrings, and gluteals; improves balance between left and right legs; helps develop ability to control the large forces through the legs and maintain form while running downhill

How to do it:

Stand with your feet shoulder-width apart and toes pointing straight ahead. Hold two light dumbbells (no more than 10 pounds or 5 kilograms) by your sides, and keep your upper body vertical, with your head up (photo a ).

In one movement, take a big step forward, and lower your back knee toward the floor (photo b ).

Push powerfully back off the front leg so that you return to a standing position. Perform the next repetition with your other leg.

EXERCISE 7: SQUAT

How many:20 repetitions per set

How it helps:strengthens lower back, calves, quadriceps, hamstrings, and gluteals; improves ability to keep the knee in good alignment with the hip and ankle, which reduces injury risk and improves running efficiency; also helps develop triple extension (ankle, knee, and hip), which is an important feature of good running technique

How to do it:

Stand with your feet shoulder-width apart and toes pointing straight ahead.

Hold a light dumbbell with both hands under your chin as shown (photo a ).

Initiate the squat by moving your hips backward as if you were sitting down on a seat. As you push the hips backward, you’ll be forced to lean forward slightly to keep from falling over.

Lower your body without losing your balance until the tops of your thighs are horizontal (photo b ), then return to a standing position.

During the movement, keep your head up and eyes looking ahead.

Also make sure that your knees are aligned with your feet and stay the same distance apart throughout the exercise.

EXERCISE 8: ALTERNATE SHOULDER PRESS

How many:10 repetitions per side per set

How it helps:strengthens shoulder and arm muscles; improves ability to maintain a stable upper body while running (minimizes side-to-side sway)

How to do it:

Sit on a bench or chair, with your feet flat on the floor and your back straight.

Hold a light pair of dumbbells overhead, with elbows at approximately 90 degrees (photo a ). Push one dumbbell above your head until your arm is nearly straight (photo b ). Lower to the start position, and repeat with the other side.

EXERCISE 9: SEATED TRICEPS PRESS

How many:15 repetitions per set

How it helps:strengthens muscles along back of upper arms; helps maintain relaxed arm action when fatigued

How to do it:

Sit on a bench or chair, with your feet flat on the floor and your back straight.

Hold one light dumbbell above your head with both hands (photo a ).

While keeping your upper arms vertical, bend at the elbows and lower the dumbbell behind your head as shown (photo b ). Return to the start position, and repeat.

Your running style is determined by your biomechanics, including the length of your bones, your muscle and tendon flexibility, the strength and endurance of various muscles, and the coordinated contraction pattern of your muscles and the resulting movement of your limbs. Because everyone has a unique physical makeup, there is no ideal or perfect form.

Because running form is determined by your unique makeup, the best way to achieve a more-efficient form is by performing the flexibility and strength training exercises outlined earlier in this chapter. Stride length, for example, is almost always determined naturally by your physiological make-up and is best improved by increasing strength and flexibility. To take another example, excessive forward lean at the waist can be overcome by strengthening the gluteal and abdominal muscles. And trunk instability can be improved through the various core exercises provided in this chapter as well.