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Strengthening Exercises to Help You Run Faster & Lose Weight

Yes, Strength-Training Helps Add Muscle And Cuts Fat. But To Translate That Gain Into Speed And Weight Loss, You Have To Choose The Right Moves. Runners Should Concentrate On Building Power—How Fast You Can Use The Force You've Built Up.  Explosive Movements Help You Activate Your Muscle Power Quickly During Push-Off. Do These Exercises Twice A Week And The Weight Will Drop Off Faster And Your Speed Will Increase.

Kneeling Hip Flexor Stretch:
Tight hip flexors are not uncommon especially when you sit at a desk all day.  This simple stretch improves hip ROM to lengthen your running stride and improve posture so you continue to stand up tall.

This exercise develops a propulsive force in the glutes and hip extensors, which will help your push-off as you increase your pace.  The lift in the leg allows for a maximal hamstring and glut contraction that will tone and strengthen the back of the legs, hips and buttocks.

Box Jumps:
Enables leg and core muscles to "turn on" faster during a run (think: glutes, quads, and hamstrings) for max calorie burn. This is an all-out-effort move, so recover fully between sets, the same way you would when speed training or squatting for maximal strength.

If you want glutes of steel, a solid lower back, strong core, and a toned body then iceskaters are a must. Use this exercise to build the strength in your feet and ankles while increasing your balance and proprioception.  The single leg squat enables max quad contraction for toning the legs.

Rotating Lunges:
Strengthens hips for better balance and stability during push-off.  Try lunging forward, backwards, and sideways to isolate different the muscle groups in the legs.

This is one of the most fundamental & important exercises for strength gain. Squats are beneficial for burning fat since they recruit ALL of your lower body (and core) muscles. There are many variations to the squat, but this simple exercise is very effective for firming the thighs and gluts. If you’re into sports, squats are a must since they mimic the exact movement patterns of jumping and sprinting. The more you squat, the more powerful of an athlete you will become.

Our Sport Specific Program at EPTG can get you looking and feeling your best.  Sport-specific strength training programs are fundamental to an athlete's development and success. It's now accepted that high levels of strength are a prerequisite to superior speed, power, strength endurance, and weight loss. If you would like to tone up before summer come make an appointment today.  You do not need to be in pain to come to physical therapy, we can help you lose weight and maximize your performance whether its running, golf, tennis, or whatever sport of choice.



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