Does Weighing Yourself Help You to Lose Weight?

Do weight changes translate into fat loss?

On a day to day basis a scale is an extremely poor tool for giving you information on changes in bodyfat levels which are very small.  Daily weight changes are mostly accounted for by four factors:  bowel movements, urination, starch and sugar intake, and blood volume.    Since your blood volume typically does NOT vary that much the other factors are more relevant.

Bowel Movements and Urination vary a lot between different people anywhere from 1.3lbs to 5.7lbs in a single day.    This is one of the reasons to consistently weight yourself after you wake up and go to the bathroom and before you eat or drink much.

However, the biggee when it comes to daily weight fluctuation, is usually glycogen storage levels.    Glycogen is just the storage form of glucose aka blood sugar.    All starch and sugar ultimately end up as glucose, glycogen or fat.     

For example, on the front end of a low carb diet you will show big weight loss which is almost all water because you store glucose/glycogen with water – hence the term carbo “Hydrate”.  Muscle and organs contain the highest levels of water, and this is significant because most of your bodyweight comes from muscles and organs. 

  

So daily changes in weight are NOT a good reflection in changes in bodyfat levels!

Can daily weighing help with long-term weight loss and fat loss?

In order to answer this question let’s review the scientific studies that have looked at this issue.     The recent advent of WIFI scales is allowing much more accurate weight records because prior to that people had to take the time to write down their weight each day.

In a recent WIFI scale study called the Weight Trial here were the results:

Over a six-month period, those who weighed daily lost about 13 lbs more than the control group.

Even those who weighed themselves up to five times each week lost less weight than the daily weighers.

Daily Weighers were more likely to do things like eating less food and watching less television so clearly the weighing helped by changing behaviors!

Although this study did not measure body fat, it is quite likely that the body weight loss did translate into significant fat loss.

For certain groups, daily weighing is a bad idea such as people with eating disorders and other psychological disorders including extremely low self-esteem.     In addition, daily weighing does not work for everyone.   For some people the inevitable plateaus or variations in weight loss can very frustrated and quit the whole process!

So daily weighing may be helpful for you, but it is not perfect and it does not accurately measure changes in bodyfat levels so it is important to do use some method of body composition testing to measure these changes which should be your ultimate goal!

Zucchini Noodle with Avocado Pesto Sauce

Most people love pasta, but regular pasta is not exactly a nutritional bonanza!   Pasta is basically pure starch which immediately is converted to sugar in your body and has no real micronutrient content.   But if you substitute zucchini pasta with avocado, pine nuts, and parsley it is a whole different ballgame!

Not only does it taste great – it has very little sugar, and plenty of healthy fats along with tons of fiber.  From a micronutrient standpoint, it is packed with nutrients including:

High levels of vitamin C

High levels of potassium and magnesium

Vitamin B-6

Recipe Ingredients:

2 Large Organic Zucchini

2 small ripe avocados

1 cup fresh flat leaf parsley

3 tablespoons of avocado oil

3 tablespoons of pine nuts

Juice from 1 organic lemon

½ teaspoon crushed red pepper flakes

Salt and Pepper to taste

Instructions:

1.       Spiralize zucchinis and then set aside.    Great article on how to spiralize veggies here:  http://ohsheglows.com/2012/08/27/how-to-spiralize-vegetables-without-a-spiralizer-2-veggie-pasta-dishes/  and you can buy the hand peeler mentioned here:  https://www.amazon.com/gp/product/B0018ICHH2/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0018ICHH2&linkCode=as2&tag=ohshgl02-20

2.       In a food processor or blender, add avocados, pine nuts, lemons, red pepper flaxes, salt and pepper.   Blend on high for 2-3 minutes until creamy then slowly drizzle in the avocado oil while it continues to blend and emulsify.

3.       Heat a large skillet on medium heat.   Once it is hot, add the zucchini noodles to the pan tossing them around 5 for minutes.   Add ¼ cup of the pesto sauce to the pan.   Using tongs, coat the zucchini noodles thoroughly.

4.       Serve it while it is hot garnishing with parsley.

The Incredible Pistol Squat

The pistol squat requires mobility and strength from the entire lower body and core, and once you work up to being able to complete them you can get a great lower body workout anywhere with no equipment. 

Most people will not be able to perform the pistol squat properly without working through several progressions that help develop the specific mobility, strength and stability required to get through the exercise for repetitions.

Pistol Squat Progressions

There are two basic ways to progress to a full pistol squat. Either use a progressively lower bench or step, or use something to hold onto while doing a full pistol to help pull yourself up and progressively use it less and less until it is no longer required.

For the step progression, you can use actually stairs or use a chair to start.    Stand facing away from the chair or staircase and put all your weight on one leg keeping the other leg straight with the hip flexed slightly so the non-standing foot is held off the ground in front of you.     Flex the hips and reach back with your butt towards the staircase or chair and lower yourself down under control keep your arms straight and in front of you parallel to the floor to counterbalance your hips moving backwards.    Let the standing knee and ankle flex along with your hip as you reach your butt backwards and go down.    However, you MUST keep the heel of the standing leg down and this requires a lot of flexibility of the soleus tendon (soleus is the single joint calf muscle).    

Try to lightly touch your butt down to a stair or the chair then drive the standing foot down, squeeze the glute extending your hip, knee and ankle to the starting position.  Perform sets of 5 – 10 reps each leg.    Overtime find progressively lower steps, benches or individual stairs so that you are progressively squatting lower and lower until you can perform a full squat on one leg all the way down to the ground and back up again keeping your non-standing leg straight and parallel to the floor while the hip is flexed.

The second option to progress to full pistol squats is to hold onto something that you can pull on while doing a full pistol squat thereby assisting the stance leg.    You can hold onto a suspension trainer, a cable machine handle, door frame, chair or table, or resistance training band or rope anchored above you.    A great way to do this is to anchor a suspension trainer or resistance band above you to a secure point then grasp the two handles and pull on them as required to do a full pistol squat.    Over time progressively use less and less assistance from the upper body, switch to just one hand, then lessen grip and assistance until you can perform full pistol squats.

Videos:  https://youtu.be/It3yvU0fomI or https://www.youtube.com/watch?v=PPksQCbeVZw

How to Obtain the Benefits of Broccoli without Eating Broccoli!

Regular consumption of Broccoli has many proven benefits, but the most significant set of benefits come from two key compounds:   Glucoraphanin and Sulforaphane.     They have been the focus of over 650 scientific publications. 

Sulforaphane is responsible for the following benefits:

Supports the body’s detoxification processes

Protects cells and more importantly cellular DNA from damage which is the instigator of cancer!

Activates more than 200 genes

Supports normal cell division and growth

Boost endogenous anti-oxidant production

Supports gut health

Supports regeneration of cartilage

Supports Bladder and Prostate Health

Supports Respiratory Health

Helps prevent and treat multiple forms of cancer including prostate, stomach cancer, oral cancer, lung cancer, cervical cancer, throat cancer, colon cancer, esophageal cancer, kidney cancer, and breast cancer to name a few!

Sulforaphane is actually produced from Glucoraphanin in broccoli through the action of an enzyme called myrosinase produced by intestinal bacteria or contained in some foods. 

  

Here is where the challenge lies!    Cook broccoli too much and you destroy the Glucoraphanin and the myrosinase.    Eating it raw is problematic for sulforaphane production as well so it is really hard to get this just right.  Also for many people the taste of broccoli is really unpleasant.   In addition to obtain therapeutic amounts of sulforaphane you need to eat about 2 pounds of broccoli each week!

Endogenous vs Exogenous Anti-Oxidants

Everyone has heard of anti-oxidants which are a crucial part of our physiology.   Anti-oxidants come through two key sources:   from chemicals in food (particularly plants) know as exogenous antioxidants, and from the body producing its own supply of anti-oxidants known as endogenous anti-oxidants.    Although both play important roles in health, endogenous anti-oxidants are much more crucial and important to overall health and disease prevention.

In general, Endogenous Anti-Oxidants cannot be consumed and must be generated by the cells of the body.    As we age the body produces progressively lower quantities of these vital substances, but there are substances which ramp up endogenous anti-oxidant production.   Sulforaphane is one of the most potent substances for increasing the production of endogenous anti-oxidant production and dramatically increasing the detoxification of the many toxins that we encounter in our environment, food and drink.    This is critically important for health and one of the most important ways to prevent cancer!

Obtaining Sulforaphane without eating broccoli 

The good news is that broccoli sprouts contain 10 – 50 times more sulforaphane that one ounce of broccoli sprouts contain the same amount of sulforaphane as 1.5 pounds of broccoli.   So fresh broccoli sprouts are a great alternative and have a light taste.     However, some people’s gut contains less than optimal levels of the right types of bacteria which are key for producing the necessary quantities of myrosinase so production of sulforaphane can be limited.

A great way to insure you get myrosinase is to add a little horseradish, mustard, or wasabi (has to be REAL wasabi which is rare) because all of these foods are high in myrosinase.    Horseradish contains much larger amounts of myrosinase than broccoli or broccoli sprouts and ALSO contains glucoraphanin so adding a little to broccoli or broccoli sprouts will dramatically boost the benefits.   Just a little real horseradish (teaspoon is more than enough) is all you need!

Sulforaphane Supplements

Sulforaphane is not stable as a supplement so consuming it by itself is not a good strategy.     That being said there are supplements made from broccoli sprouts and broccoli seeds that contain significant quantities of Glucoraphanin and Myrosinase which generate significant quantities of Sulforaphane when consumed.      Broccomax contains standardized quantities of myrosinase and glucoraphanin and is proven to generate significant quantities of sulforaphane in the body, and Mercola Fermented Broccoli Sprouts also provides similar benefits.   Both can be found from multiple sources on the internet.

Reverse Lunge with Diagonal Lift

Lunges are a fantastic functional lower body exercise, and the benefits can be enhanced by adding an upper body component to the basic lunge movement pattern. One of the most productive total body lunge variations is the reverse lunge with a diagonal lift.

The exercise improves hip mobility in the front of the rear leg, while also increasing strength and stability in the front leg and increasing core strength and mobility. Specifically, it improves hip flexor mobility while training the body to move smoothly in the spiral line. It also encourages proper tri-planar movement.

Start standing with feet shoulder width apart in upright posture. Hold a medicine ball, dumbbell, or kettlebell (or even a body bar) positioned at the right hip pocket region. Step back with the right leg to perform a reverse lunge. At the same time move both arms diagonally up and back over the left shoulder until a comfortable stretch is felt in the anterior (front) of the right hip. Do NOT allow the back to arch. Pause in this position for one or two seconds.

Do 10 – 15 repetitions on one side then repeat on the other side. It is important that you keep both feet facing forward and keep your trunk upright throughout the movement.

Regressions:

Perform the movement without a medicine ball, dumbbell, or bar

Start in the split stance lunge position instead of having to step back

Progressions:

Increase weight you are holding.

Perform the movement in an alternating side manner vs one side at a time.

Video Links: https://www.youtube.com/watch?v=JDyGhcm-aVs

Astaxanthin – Anti-Oxidant Superstar

While many antioxidants can be obtained by eating organic fruits and vegetables, astaxanthin is derived only from a specific microalgae called Haematococcus pluvialis.  The algae uses astaxanthin to protect itself from intense sunlight, ultraviolet radiation and low nutrition.

There are two natural astaxanthin sources: the microalgae that produce it and the salmon and krill which consume the algae directly. The best resources for these foods are wild-caught Alaskan Salmon and Krill Oil Supplement, which offer many other nutritional benefits.

Research indicates astaxanthin may benefit those suffering from inflammatory conditions including arthritis, rheumatoid disorders, metabolic disease, as well as cardiovascular, neurological and liver diseases.

Astaxanthin can also help to increase your muscle capacity and stamina, decrease workout recovery time, and decrease muscle pain.  Other proven benefits include:

Reduction of Inflammation

Protects Vision

Enhances Heart Health

Decreases Oxidative Stress

Protects Against Sunburn

Boost Your Immune System

Helps Prevent and Fight Cancer

Astaxanthin and Eye Health

Astaxanthin is an extremely powerful anti-oxidant:  65 times more powerful than vitamin C, 54 times more powerful than Beta-Carotene and 14 times more powerful than Vitamin E. Astaxanthin crosses the blood-brain barrier AND the blood-retinal barrier which is a huge deal for your brain AND your eyes! Astaxanthin is a member of the carotenoid family of anti-oxidants that include beta-carotene, lutein and zeaxanthin.   Of all the carotenoids, only zeaxanthin and lutein are found in the retinas of your eyes.  This is because your eye is a highly light and oxygen rich environment, and it needs a large amount of free radical scavengers to prevent damage.  Scientists have specifically studied astaxanthin for its effects on the eyes and discovered that it is completely safe, and much more potent than all the other carotenoids.   Specifically it has been shown that astaxanthin supplementation can be effective in preventing a whole list of eye diseases including: Age-Related Macular Degeneration Diabetic Neuropathy Cystoid Macular Edema Central Retinal Arterial and Venous Occlusion Glaucoma Inflammatory Eye Diseases including retinitis, iritis, keratitis, and scleritis Astaxanthin is one of the few anti-oxidants that you should consider supplementing because you cannot obtain the recommended dosage from your diet alone.      The good news is that there are excellent Astaxanthin Supplements available from companies like Jarrow, Doctors Best, and Swanson to name a few.   It should be taken with a meal with fat because it is fat soluble with dosage from 4mg – 12mg per day although there are no harmful effects from higher dosages.

The Amazing Hip Thrust

Everyone wants a stronger and more shapely set of gluteal muscles for many reasons including the fact that the Gluteus Maximus (GM) is the largest muscle in the body, and arguably the most powerful.  The main function of GM is to extend the hip and prevent the upper body from falling forward relative to the lower body and hip.  

The most powerful exercise for targeting the glutes is the hip thrust because it emphasizes the fully extended position which is how we get the maximum activation of the glute.       Initially hip thrusts aka bridges can be done on the floor lying on the back with knees flexed at 90% and lift the hips up as far as possible (without arching the back!) and lower back down again.

However very quickly more load is needed than just bodyweight and this is where things get tricky because loading this movement is not easy or comfortable.       What most people do is place the back of their shoulders on a bench facing up with knees flexed then use a barbell across the hips.    Not only is the highly uncomfortable it is really challenging to get into position without people handing you the loaded barbell.

Another option is to use something softer like a sandbag or Bulgarian bag which is more comfortable but still awkward and hard to get enough load to do the exercise properly.  

The best option is to use a leg curl machine – yep you read that right – a prone leg curl machine.     If you take the time to set the machine properly it is fantastic and you can find them in almost every gym.     You will want to set the position of the pad so that it is in the lowest position possible.    On some leg curl machines the leg pad has a pin adjustment to change the position of the pad relative to the machine and the machines fulcrum while on others it adjusts in and out from the machine.

In any case if you check out this video – you will see exactly how to position yourself, and as the creator suggests you want to avoid arching your back:   https://youtu.be/ggiHxwblI00   So while it may look a little funny and take you a few attempts to get the hang of the adjustment and how to position yourself on the machine, once you get it – you will love it!   No pain from a bar or band pressing into the front of the hip, and it is easy to load up the movement.

It is NOT a large range of motion and the key is holding the top position and squeezing the glutes without arching the back.    Try a couple sets of 15 – 25 deliberate reps and you will immediately see why this is such a powerful exercise for the glutes.

If you couple this with exercises that place maximum stress on the glutes in the fully extended position like lunges, step-ups, and Split Squats with the rear foot elevated – you will get all the glute development you want.     Then you just need to add in hip abduction for a complete glute routine!

Endurance Exercise helps increase Muscle Size

In a recent study (http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0149082 ) researchers looked at changes in muscle fiber sizes in response to training with and without endurance exercise.

The resistance training group performed leg presses only, whereas the endurance training group performed cardiovascular exercise and leg presses.     Prior to the beginning of the study muscle biopsies to measure muscle fiber types and sizes.  There are two primary types of muscle fibers:  Type 1 aka slow twitch endurance fibers and Type 2 fast twitch “power” fibers.   

 

After 7 weeks of training both groups increased their one repetition maximum leg press (showing both groups increased in strength).    However only the group doing endurance training increased their VO2 Max (cardiovascular exercise capacity) AND increased the size and area of both Type 1 AND Type 2 muscle fibers.     

The resistance only group only showed increases in Type II fibers.   The mean fiber area (total size) increased by 28% for the Endurance Group where there was no significant increase in the resistance only training group.

This means that the group doing BOTH resistance training and “cardio” gained more muscle mass than the resistance training only group.

When the researchers looked at chemical changes in the muscles they saw an increase in two key anabolic factors in the endurance and resistance training group with elevations in mTOR and Akt which correlated directly with the increase in muscle fiber sizes.  This shows that the increased results obtained by adding endurance training to resistance training are the result of increased anabolic signaling not from decrease muscle breakdown.

So the take home message is that to increase muscle mass and strength – you should include some cardiovascular endurance training to your program!    

Nutritional Strategies for Allergy and Asthma

SeasSeason allergies to pollen and mold seem to getting more and more prevalent each year with progressively more severe symptoms in sufferers.    Treating allergies with nutrition and nutrition supplements can have big advantages over using medications.   

Allergy medication most commonly comes in the form of Antihistamines, and there are some big problems with long-term use of these medications.     It is now known that prolonged use of antihistamines decreases levels of acetylcholine which is a key neurotransmitter involved in memory and other important functions.   In fact, antihistamine use increases the risk of senility, dementia and Alzheimer’s Disease.

What are Allergies Anyway?

Allergies are abnormal immune reactions to specific agents (proteins) known as antigens/allergens, which include many substances such as foods, drugs, pollens, dust mites, animal danders, feathers, along with many others. 

Allergies may also develop when an otherwise innocent substance has significant contact with an already inflamed surface (known as sensitization).  For example, when sick with a respiratory illness, respiratory surfaces are already inflamed and substances present at this time may be “remembered” as being foreign.  This can also occur with chemical substances known as “haptons” which are combinations of self and non-self which can lead the immune system to attack the self. 

Since there are multiple pro-inflammatory substances involved with allergies it is rare to obtain adequate control with single products/medications.  The most potent chemical mediators in allergies and asthma are leukotrienes.  Some leukotrines are one thousand times more potent than histamine as stimulators of bronchial constriction and allergy. 

Interestingly, many medications that reduce one inflammatory pathway actually boost leukotrienes.    For example, Aspirin and other NSAIDs (Non-Steroidal Anti-Inflammatory Drugs like Ibuprofen) result in the production of excessive levels of leukotrines in sensitive individuals although they decrease prostaglandins associated with inflammation and thereby relive pain.  So long term they can create a much more severe problem.

Asthma is linked to allergies and can be a severe and life threatening condition.   Do NOT try to self-treat Asthma – see a physician!

Strategies for Allergies

Try to avoid allergens by using air filters, regularly cleaning all surfaces and vacuuming and keeping your air-conditioning system on while regularly changing filters to filter out as many allergens as possible.   Remember your car cabin filter as well, and take showers and wash clothes after being outside for long periods of time.

Change your diet to reduce inflammation.    Dramatically reduce your intake of refined carbohydrate – sugar and starch which drive insulin which drives inflammation.  At the same time increase your intake of low glycemic, organic fruits and vegetables such as berries, broccoli, Brussel Sprouts, etc.   These plant foods contain polyphenols which are potent anti-oxidants and help to reduce inflammation and allergies without side effects.

Boos

Increase your intake of Omega 3 Fatty Acids from cold water fish such as Alaskan Wild Salmon and/or take an Omega 3 Supplement such as Krill Oil.    Omega 3 fatty acids will always reduce inflammation if taken in sufficient dosages so this should be a primary strategy for allergy sufferers because they produce many side benefits.   The only exception is people taking any type of medication to thin blood and reduce clotting like Coumadin.   In this case the combination can be dangerous!

Nutritional Supplements for Allergies

There are several highly effective nutrition supplements for allergies including some key herbs.

Local Raw Honey – it MUST be local and must be raw because it will contain small amounts of local pollen and works by getting the body used to pollen much like an allergy shot.     A Tablespoon a day is as much as you need.   Many people swear by this simple and safe remedy!

Stinging Nettle Extract – this herb has a long history of effective use for allergies and freeze dried preparations seem to work the best and are best taken BEFORE allergy season even begins to put a damper on symptoms before they start – this is true of all nutritional approaches to allergy by the way!

Euphrasia Officianalis – aka “Eyebright” is an herb which name says it all – it is highly effective for eye allergy symptoms.

Quercetin – is a flavonoid contained in high amounts in apples, peppers, red wine, dark cherries and berries, tomatoes, cruciferous vegetables such as broccoli, cabbage and sprouts, and raw red onions.   To treat allergies taking supplemental quercetin is the way to go, and the best form of quercetin is contained in a product called “AllQlear” by Integrative Therapeutics and can be purchased on Amazon.     It also contains “ovomucoids” from quail eggs that act as tryptase inhibitor and prevent release of histamine.

Boswellia Extract – Boswellia aka Frankincense (yes the herb mentioned in the bible!) can be highly effective for allergies and other forms of inflammation including arthritis because it blocks the formation of leukotrienes!    To get the benefits you must take 5-loxin which is a specific extract.   Note that in some individuals 5-loxin can cause or excacerbate heart burn so it is not for everyone, but when it works it can be highly effective!

Butterbur Extract – this plant extract can be highly effective for inhibiting leukotrienes and allergy symptoms or side effects.   You need to take a standardized extract with standardized levels of Petasin and Isopetasin) and free of Pyrrolizidine Alkaloids aka PA.  High quality brands include Life Extension, Swanson, and Enzymatic Therapy to name a few.   This product can also help many migraine sufferers and is a well-researched, proven treatment.

NAC – N-Acetyl Cysteine - helps thin mucus naturally and boost levels of the body’s most important antioxidant Glutathione – every allergy sufferer should be taking 600 – 1,200mg per day!

You will also find combination of these ingredients in particular products, and it is worth experimenting a bit because if you find the right product or combination of natural products you can find relief without sedation and without the side effects associated with antihistamines and more potent drugs like steroid nasal sprays or oral steroids.

Marathon Training Tips

As the saying goes “those who fail to plan – plan to fail.”   This is true in business and it is also true in preparing for rigorous athletic events like running a marathon.     Successful completion of a marathon is all about creating a plan based upon the goal of completing a marathon on a specific date in a specific location.

Determining Starting Point

The length of your plan will depend on your current fitness level relative to running.  So the first step is determining your current fitness level which can be done in several different ways:

If you are currently running you can get an idea of your current fitness level based on how often you run, how far you run, and your average pace when running.

If you are not currently running, then do a 12 minute run test – see here for a how to guide to perform this simple test:  https://www.brianmac.co.uk/gentest.htm

Once you know your starting point you can determine how long it will take you to prepare adequately to complete a marathon. The key is slow and steady progression of average distance per run and total weekly training miles – go too fast and you WILL get hurt!    The body needs time to adapt to the stresses of running.    A good rule of thumb is to increase your weekly mileage (and mileage per run) by no more than 10% per week.

So if you are currently running 15 miles per week you would only increase total mileage to 16.5 miles per week and if your long run was 5 miles you would increase it by half a mile.

In order to successfully complete a marathon, you need to be running somewhere between 30 and 50 miles per week with individual runs of 16 – 23 miles.  The advantage of gradually building up to a 20 – 23-mile run is that you have mental experience with running over 20 which can be very challenging the first time you do it.   That being said, placing too much emphasis on distance can result in over-training if not done carefully.

Training Mix

Assuming you have a base of running 15 or more miles per week on a consistent basis you should begin to mix up your training by including shorter, harder runs with longer slow runs and at least one interval training session per week.      

It is critical that you have a training base of steady mileage prior to increasing training intensity and beginning interval training where you will perform higher intensity intervals of quarter mile to half mile mixed with recovery periods.   

There is an entire science behind interval training and the best athletes train with a heart rate monitor all the time to precisely determine the intensity of their work intervals and how long they recover during rest intervals of slow running/jogging or walking.     This is one of the many reasons that, in an ideal world, you work with a running coach/trainer who has experience designing and working with runners to prepare for marathons and other runs.   A good coach will help plan and adjust your training based on how you progress from week to week which is essential for the best results!

Strength and Mobility Training

Running requires a lot more than just cardiovascular and muscular endurance – it requires specific strength and mobility to avoid injury and allow for optimum running technique.  Integrating a run specific strength and mobility program into your training can be a game changer and the program should include:

            A specific dynamic warm-up and foam rolling for areas of tightness and pain

Dynamic Warm-up:  http://www.active.com/running/articles/before-you-run-the-dynamic-warm-up

Foam Rolling:  http://www.runnersworld.com/foam-roller/how-to-use-a-foam-roller

Cool-down with run specific stretches - http://www.runnersworld.com/injury-prevention-recovery/5-post-race-standing-stretches-every-runner-should-do/slide/1

Strength Training Exercises for Running

It is essential to have great core and glute strength to properly stabilize the body during the impact of running to prevent injury.

It is also critical to strengthen all the muscles of the lower body including the hamstrings, calves, and intrinsic muscles of the feet.

Sample Strength Training Program for Runners:  http://www.runnersworld.com/strength-training/10-essential-strength-exercises-for-runners/slide/2

Putting it all together

If preparing for a marathon seems like a lot of work and complicated that is because IT IS!    Like running successful business assessing your starting point and setting a realistic goal with a specific plan of action is key.     Also having a coach is HIGHLY recommended to not only help you create a realistic plan and schedule but to monitor your progress and adjust your workouts and plan accordingly.