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Running Tip: Strengthen Quads With Wall Squats
If you're a runner and you want to increase your speed, build your endurance, and have the ability to tackle hills with a breeze, you need to have strong quads. Strengthening your thighs can also prevent injuries such as runner's knee. This common injury, which often happens to new runners, is tied to a combination of weak quads and tight hamstrings and calves.
Avoid Runner's Knee
If you are new to running you definitely want to be wary of developing runner's knee, an overuse injury that is twice as likely to occur in women than men. Known in the medical world as patellofemoral pain syndrome (PPFS), runner's knee causes pain in and around the knee cap (or patella). The pain is caused by tracking issues with the knee cap that irritate the bony groove the knee cap actually sits in.
Home Fitness Test: Quad Strength and Endurance
Ski season is rapidly approaching and with it means sore quads. That is if you don't do any preseason conditioning. I would start with the simple assessment of the your quad endurance, which is also a great exercise to add into your routine.
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Get Ready for Snow Sports in the Gym
Before we know it, the ski slopes will be open and it will be time to bust out your best moves on the snow. If you've ever had a first day on the mountain, unless you've been training, you know that it's a humbling experience that can make anyone feel quite out of shape. This year, before hitting the slopes, hit the gym in order to improve endurance, strengthen your legs and enhance balance.
Ease Sore Muscles With a Tennis Ball
Getting a massage is not always an affordable option to relieve sore muscles. I use The Stick at home but when I'm on the go it's not something I can take with me. Because of its size, a tennis ball provides on the spot muscle relief wherever you are.
Stretching 101: Three Simple Tips
Long considered on a lower tier than the other two elements of fitness — cardio and weight training, flexibility training is key to keeping you on the road and in the gym.
Stretching and its merits can be confusing, but one thing is clear: cold muscles do not respond well to stretching. When a muscle is warm it is less likely to tear, so it is best to stretch after you have broken a sweat.
Stretch It: Wall Straddle
The wall is a great prop to use when stretching because it can either support the weight of your body, as in Shoulder Wall Roll, or add resistance like with this Chest Opener. If you liked the relaxing Legs up the Wall Stretch, here's a variation that will stretch your inner thighs.
To find out how to do this read more
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