Updated 01/16/24 9:41 PM
Tutorials:
Sphynx Stretch w/ Coach Jorge
The sphinx stretch is a gentle back bend that allows you to be both active and relaxed. These backbend stretches and strengthens your spine, buttocks, and chest.
To do the sphinx stretch, follow these steps:
Lie on your stomach with your elbows underneath your shoulders and your hands extended in front, palms facing down.
1. Set your feet slightly apart. It’s OK for your big toes to touch.
2. Gently engage your lower back, buttocks, and thighs as you lift your head and chest.
3. Stay strong in your lower back and abdominals, breathing deeply.
4. Press your pelvis into the floor.
5. Gaze straight ahead or gently close your eyes.
6. Hold this pose for 30 seconds to 1 min
Simple instructions for how to perform exercises for running.
Read more Tutorials:
Also see:
UCSF Sports Medicine
The UCSF Sports Medicine team gives fantastic information for all marathon runners.
Yoga for Runners
A group of physical, mental, and spiritual practices aimed at self-controlling the body and mind of a runner.
Nutrition and Recipes
Some ideas on what to eat, how to make it, and how to eat it.
Strength Training
Using strength and resistance training to improve marathon performance.
Health and Performance
We're excited to re-introduce Dr. Jeff Shapiro to our SFM community. If you're looking to improve your health and performance, you know an overwhelming amount of information and opinion is conflicting, counterproductive or harmful. We're giving Dr. Jeff a platform to address this. In his articles, Dr. Jeff will discuss exercise and nutrition physiology (how the body works) allowing you to ignore chatter and reject myths. For example, should you carbohydrate load and/or eat during running? Are pills on SFM weekend harmful? After graduating from Stanford and Yale, Dr. Jeff served as medical director of the San Francisco Marathon for a decade, completed and lectured at 50 marathons and trained athletes to achieve peak organ function for 30 years. Dr. Jeff appeared on ABC News' 20/20 "Super Humans," consulted for CBS News' 60 Minutes "The Toughest Race" and co-produced “Ultra Running” for The Late Show. At the 2023 San Francisco Marathon, Dr. Jeff received a standing ovation for his presentation on exercise/nutrition physiology and adverse effects of pills. Since he teaches physiology, Dr Jeff’s presentations will read like science instead of a blog. Train Well with Dr Jeff starting in May 2024.