quads

While running is a great workout for your lower legs, your quadriceps need extra attention. Here are three reasons why runners should stretch and strengthen the thigh muscles in addition to a normal running routine.

You'll become a better runner: Strong quads help power you up hills and launch you forward as you step, so it's important to work on the muscles.

You'll be less prone to common injuries: Tight quads are often the culprit when it comes to painful runners knee, and weaker quads can lead to strain that requires you to suspend your running practice. That's why it's so important to stretch your quads regularly, and especially after your runs.

You'll experience less fatigue: Every runner's felt it; that "dead-leg" feeling of fatigue, even when you've just started. Strengthening your quads helps remedy heavy legs, while stretching quads keeps them loose and flexible for your runs.

Now that you know why paying special attention to your quads is so important, make sure your cross-training includes strengthening moves and stretches to keep them happy. Here are a few ways to do it:

• Wall squats to strengthen quads
• Five quad stretches for after your workout
• A yoga sequence for tight quads

After a series of outdoor runs this week, I wasn't prepared for how on fire my quads would feel during today's yoga class. Going through the Warrior poses proved difficult, and by the time we moved into a variation of pigeon pose, I was breathing deeper than ever before. It was a good reminder that even though I always stretch after working out, I don't give enough attention to my quads — a much overworked and overlooked muscle group. Whether a runner, hiker, or cyclist, everyone can benefit from giving their quads a little extra love. Here are five stretches to get you started.

• Standing Quad Stretch. This basic quad stretch is probably one you're already familiar with. It's great because you can do it almost anywhere — you don't need a lot of space or equipment because you can do it right where you're already standing. Make sure your knees are touching when you do this stretch and hold on each side for 20-30 seconds. And, if you can't balance, don't worry — just use the wall to support yourself.
• Lying Side Quad Stretch. Sometimes during my yoga practice, or while I'm in bed, I'll do this stretch. It's a bit more relaxing, and you don't have to worry about falling over! Try it the next time you're watching TV.
• Kneeling Quad Stretch. This stretch is a variation of the basic standing stretch, but the support of the wall will give it a bit more intensity. If you have bad knees this might not be the stretch for you — I recommend making a knee pad out of a small towel.
• Double Quad Stretch. Take that kneeling stretch to the floor, and by doing so makes things a little more intense! The upside is that you'll be lying down, which is pretty relaxing.
• Half Frog Pose. While many yoga poses challenge your muscles to work harder, many offer relief. Half Frog pose is a great one to do after a series of challenging standing poses like the Warrior Triangle sequence. It will be a deeper quad stretch than you might be used to, but it's well worth it. If Half Frog pose still feels like kid stuff, challenge yourself with Frog pose instead, which stretches both quads simultaneously.

What do Apolo Anton Ohno and Bonnie Blair have in common? Besides being Olympic speed skating heroes, they both know how to work their legs into tip-top shape. While I wouldn't dream of recreating their entire fitness routine, I have taken a page out of the ice skating training manual. New to my cardio workout is the "skater's lunge," as my fitness instructor dubbed it, and it requires nothing but stamina and sneakers — skates are nowhere in sight. Curious to see how to do the heart pumping leg working exercise?

Chances are, if you have time to sneak in a workout over the holidays, you'll have a small window of time in which to do it. So save time by going big — big muscles, that is.

One way to make the most of quick holiday workouts is by focusing on the big muscle groups, including your chest, back, glutes, and quads. The bigger the muscle, the more muscle fibers activated, which means you're burning more calories and boosting your metabolism.

Try doing squats, such as these dumbbell squats (above), which work the quads, hamstrings, glutes, and lower back. Other big muscle moves include chest presses, lunges, back exercises, and planks. Do you focus on large muscle groups for short workouts?