Updated 01/16/24 9:42 PM
Tutorials:
Mountain Climbers w/ Coach Jorge
There’s no denying it: Mountain climbers are a great way to work out your arms and abs. Start in a high plank, and make sure your hands are shoulder-width apart. Then, engage your glutes and your core as you lift one foot off the ground, bend your knee, and bring your knee in toward your chest. Then, kick it back out and re-assume your plank. Repeat this with your other foot. And keep going until you feel adequately challenged.
If you’re new to mountain climbers, you may want to take them slow. And even if you do, you’ll still get a veritably tough workout. (Just make sure to focus on the quality of your movement!) If you want to make things a bit more challenging, increase the pace until your mountain climbers feel like a bona fide cardio workout.
You can also experiment with spiderman mountain climbers. Instead of bringing your knee in toward your chest, you bring your knee around to meet your elbow. This will challenge your hips and glutes a bit more, but it won’t lend itself very well to cardio.
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.