Table of Contents
Introduction: Why Run a Marathon? 9
Running Basics 10
Where to Run 14
Marathon Training Primer 16
Common Runners' Injuries 18
Full-Body Anatomy 26
Runners' Stretches 29
Standing Quads Stretch 30
Sprinter's Stretch 32
Forward Lunge 34
Straight-Leg Lunge 36
Wide-Legged Forward Bend 38
Bilateral Seated Forward Bend 40
Unilateral Seated Forward Bend 42
Knee-to-Chest Hug 44
Supine Figure 4 46
Side-Lying Knee Bend 48
Side-Lying Rib Stretch 50
Heel-Drop/Toe-up Stretch 52
Calf Stretch 54
Iliotibial Band Stretch 56
Cobra Stretch 58
Unilateral Leg Raise 60
Spinal Rotation Stretch 62
Hip/Iliotibial Band Stretch 64
Forward Lunge with Twist 66
Resistance Band Exercises & Stretches 69
Tendon Stretch 70
Ankle Stretches 71
Rotation Extension 72
Hip Abduction & Adduction 73
Side Steps 74
Crossover Steps 75
Hip Extension 76
Hip Flexion 77
Training Your Primary Muscles 79
Knee Squat 80
Lateral Low Lunge 82
Step-Down 84
Yoga Lunge 86
Dumbbell Deadlift 88
Resistance Band Lunge 90
Dumbbell Lunge 92
Wall Sit 94
Swiss Ball Wall Squats 96
Swiss Ball Loop Extension 98
Plank Leg Extension 100
Power Squat 102
Training Your Secondary Muscles 105
Unilateral Leg Circles 106
Quadruped Leg Lift 108
Swimming 110
Biceps Curl 112
Swiss Ball Shoulder Press 114
Triceps Extension 115
Lateral Shoulder Raise 116
Frontal Raise and Row 118
Push-Up 120
Basic Crunch 122
Crossover Crunch 124
Abdominal Kick 126
Standing Knee Crunch 128
Iliotibial Band Release 130
Swiss Ball Push-Up 132
Swiss Bail Walkout 134
Swiss Ball Extension 136
Backward Ball Stretch 138
Front Plank Extension 140
Roller Bridge with Leg Lift 142
Three-Legged Dog 144
Training Workouts 147
Beginner Stretching Routine 148
Intermediate Stretching Routine 149
Advanced Stretching Routine 150
Beginner Strengthening Workout 151
Intermediate Strengthening Workout 152
Advanced Strengthening Workout 153
Core Focus For Runners 154
Runners' Full-Body Workout 155
Glossary 156
Credits 160
About the Authors 160