Updated 01/16/24 9:46 PM
Tutorials:
Activating the Glutes Before a Run
The gluteus maximus and gluteus medius are responsible for extending the leg and stabilizing the knee and hip. Activating the gluteus before a run will stabilize the hips, promote good posture, and reduce the knee collapsing.
Lateral Band Walk
Cues:
Place glute band directly above knees
Get into a half squat position
Keep feet shoulder width apart
Knees behind laces
Take moderate sized lateral steps leading with the knee
Return feet back to shoulder width apart / repeat
30 seconds on both sides
Monster Walk
Cues:
Place glute band directly above knees
Get into a half squat position
Keep feet shoulder width apart
Knees behind laces
Take diagonal step forward
Return feet back to shoulder width apart / repeat
Do NOT rotate hips, hips should face forward the whole time
30 seconds back and forth
Single Leg Glute Bridge
Cues:
Place glute band directly above knees
Lay on back with knees bent at 90 degrees
Drive hips towards sky
Raise up one leg
Lift hips up and down for 10 reps both sides
Do NOT rotate hips and keep hips tucked (glutes and core should be on!)
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.