29 May '14, 3am

WATCH: Strengthen the muscles in your feet and ankles to run farther–and healthier:

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...

Tweets

Walk to Strengthen Muscles

runnersworld.com 26 May '14, 11pm

Never underestimate the power of a good walk–and not just as a midrun break. Going for a "pure" walk (no running at all) a...

Took a little (or long) break? How to return to...

runnersworld.com 29 May '14, 5am

Regular exercise is essential if you want to improve your fitness. But vacations, work, or family obligations can derail e...

Did you know your big toes play a BIG role when...

runnersworld.com 28 May '14, 5am

A runner's big toe has a big job. When your foot strikes the ground, it helps stiffen the tissues along your arch. This cr...

A California man set the U.S. run streak record...

runnersworld.com 27 May '14, 9pm

When Jon Sutherland ran 3 miles Tuesday morning, he did something no other American has: He extended his running streak to...

There's no substitute for the joy of a cold bee...

runnersworld.com 30 May '14, 1am

Cheers! There’s no replacing the nutritional boost of a protein smoothie with electrolytes after a run. But there’s also n...

California Man Sets U.S. Run Streak Record

runnersworld.com 27 May '14, 6pm

When Jon Sutherland ran 3 miles Tuesday morning, he did something no other American has: He extended his running streak to...

[email protected] is injured, but not beaten. How ...

runnersworld.com 28 May '14, 6pm

I want to begin by apologizing to my readers for my recent absence. Truth be told, this is a column that I have been hopin...

The Uncomfortable Truth About Recovery | Runner...

runnersworld.com 28 May '14, 9pm

So the choice of how best to recover would appear to be somewhat dependent upon an individual’s circumstances. If you have...

@NickSymmonds

runnersworld.com 28 May '14, 2pm

I want to begin by apologizing to my readers for my recent absence. Truth be told, this is a column that I have been hopin...

Which Complication watch to have in the Ultimate Watch Collection

Which Complication watch to have in the Ultimat...

timekeeperforum.com 27 May '14, 6pm

This is almost an impossible question as there is so much choice. And no I am not being a coward, but how do you choose be...

10 ways to Strengthen the Bond with your Toddlers via @omysg #pampersbabydry

10 ways to Strengthen the Bond with your Toddle...

blog.omy.sg 21 May '14, 3pm

The transition from a baby to a toddler was a challenging phase. When Little Chuck wasn’t talking at 22 months , I couldn’...

Strengthen your body from your neck to your kne...

runnersworld.com 23 May '14, 1pm

The New Core Curriculum This nine-exercise routine stretches and strengthens your body from your neck to your knees, impro...

“@GreatDealsSG: The Body Shop GSS Sale now on till mid June, up to 50% off items in store: hair chalk!

“@GreatDealsSG: The Body Shop GSS Sale now on t...

greatdeals.com.sg 27 May '14, 8am

Do note that you have to purchase 2 or more items to enjoy the discount for selected items, if not it’s 20% off. In additi...

WATCH: Stuck with warm water midrun? @RWGearGuy...

runnersworld.com 27 May '14, 4pm

Gear Tip Colder Longer Water Bottles Gear Tip: Keep Water Colder Longer Runner's World Gear Editor Jeff Dengate shows you ...

Should You Run Today? | Runner's World #running

runnersworld.com 21 May '14, 4pm

TRAINING HOME Getting Started Workouts Race Training Running Tips Mountain Training Cold Weather Running Triathlon Trainin...