28 Mar '13, 4pm

WATCH: Use these moves to strengthen feet and ankles

Runners' mighty quads and glutes reach long-mileage readiness well ahead of the smaller muscles in the feet and ankles. Yet this supporting cast plays a key role in achieving peak endurance. "Working the muscles in your feet develops your ability to transfer energy from the landing to the push-off, which helps you go farther with less fatigue," says Penny Hamilton, a Colorado-based personal trainer. "Plus, it develops the muscle control you need to prevent overuse injuries from high-mileage workouts." These exercises force the foot and ankle to continuously engage, which develops strength. Do them twice a week, preferably two days after speedwork or long-mileage runs. Once you're comfortable with the movements, try performing the exercises without shoes to challenge the feet even further.

Full article: http://www.runnersworld.com/injury-prevention-recovery/fo...

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