On your mark, get set, go!

Five exercises to get ready for the NYC Marathon

By Daisy Carrington, amNewYork Deputy Features Editor | dcarrington@am-ny.com

May 2, 2007

If you're like me, running the New York marathon is probably one of those city activities -- like lining up for Shakespeare in the Park tickets -- that you keep on meaning to do but somehow manage to miss out on every year.

Well, maybe it's time to make a change this year. The marathon may seem far off, but if you really want your shoes to kiss the pavement come November, you better start training now.

According to Brady Crain, a personal trainer at the Chelsea Piers Sports Center, there are a number of techniques that can help an amateur runner improve his or her speed.

"The stronger your hip flexors are, the stronger your stride will be," he says.

Here are some of Crain's tips on how to train for the perfect run:

1. Hip flexor/quad hurdle drill
Line up two to six hurdles approximately 1 foot apart. Adjust the first hurdle to the lowest setting and the next one slightly higher. Continue alternating heights. Standing behind the first hurdle, extend your right leg over the hurdle. Follow with your left leg after your right leg is firmly planted in front of the hurdle. Pivot to the left and side-squat under the next hurdle. Repeat the over-under motion 10 times.

2. Scissor lunge
Begin in a lunge position with your right leg out in front. Jump, switching the position of your legs in mid-air. Focus on jumping high and landing lightly. When you land, your left leg should be in front. Do not overdo this the first time you try the exercise or you will be extremely sore the following day. Start with six jumps and work your way up.

3. Knee lift
Begin in a standing position. Quickly lift your right knee so your heel touches your butt; repeat the move with your left leg. Move forward as you perform the lifts. After approximately 30 meters, sprint for 30 meters, exaggerating your knee lifting as you run.

4. Kick back
Begin in a standing position with your upper body relaxed. Alternating legs, kick each leg back so that your heel touches your butt. Move forward as you perform the kick backs. After approximately 30 meters, sprint for 30 meters, exaggerating the heel-to-butt motion.

5. Single leg jumps
Begin in a standing position. Bend your right knee so that your heel touches your butt. Reach back with your right arm and hold onto your right leg to keep it in position. Begin jumping up and down on your left leg without locking your knee. Jump 10 times, then repeat the move with your other leg.