From sprinting to jogging to walking, you should begin your favorite cardio exercise with a bit of excitement and a sprightly gait.
But, to keep yourself in great shape, it’s essential to continually challenge your body with strength training intervals and plenty of stretching. That way, those walking and running routes near Marlton, Whiting, Howell, and Somerset will be met with a peppy pace.
Fortunately, we’re here to give runners and walkers of all ages some helpful tips with this guide to 5 Exercises to Put a Little Spring in Your Step, created by Trinity Rehab.
So, no matter if you’re strolling into work or training for a marathon, you’ll get the lowdown on what it takes to strengthen your body.
Lying Hip Rotations
Think about it: Your hips provide you with the support and stability required for effortless performance from your legs.
By increasing the mobility of your hips, you can face down all kinds of challenging hiking trails and even stay more comfortable while sitting at your desk. So, to do exactly that, try out this Lying Hip Rotations exercise.
Here are the steps:
- Lie down on your back on top of an exercise mat. Then, bend both your knees and place your feet flat on your mat.
- Place your right ankle against your left knee so that your right leg forms a triangle shape. Next, rotate your hip in and out until you feel a pull in your hip.
- Once you feel a stretch, press your hand against your knee for about thirty seconds. Place your foot back on the floor and repeat the same exercise on the opposite leg.
The key to getting some pep in your step is to properly stretch those groin muscles and hip flexors. Luckily, this Butterfly Stretch serves up the benefits of both!
Start off by sitting up straight on the ground with the soles of your feet pressed together and your knees pointing out to either side.
After you’ve assumed that position, slide the heels of your feet in toward your body to increase the intensity of the stretch. Maintain this pose for anywhere from thirty seconds to two minutes, depending on your flexibility.
Squats for Strength
Although stretching is crucial to boosting your running and walking abilities, you can’t forget about those leg and glute muscles. To bolster your strength before a long workout, or to improve your everyday balance, try out a set of squats.
First, stand with your feet hip-width apart and put your hands on your hips. Engage your core by tightening your abdominal muscles.
Next, lower your body toward the ground until your thighs are parallel to the floor and freeze for a couple seconds. To complete the movement, simply straighten your legs back into their original position. Congrats, you’ve done your first squat! Perform this exercise about thirty times to strengthen your legs.
To strengthen your calf muscles, take a moment to try this Toe Walk Exercise. All you have to do is stand up straight and slowly lift your heels off the floor. Once you feel comfortable with your balance, walk forward and backward on the balls of your feet for about thirty seconds.
Repeat this exercise three more times or until you feel the burn in your calves. Soon enough, you’ll be sporting a set of strong legs that are ready to carry you through your walking or running journey.
For an all-inclusive exercise that’ll strengthen your legs, test out this Walking Lunge workout. To begin, stand up straight and take a large step forward with your right leg.
Gradually lower your left knee toward the ground until your right leg is parallel to the floor. Then, press through your right foot and return to your original position. Repeat the same motion with your left leg, performing the exercise about ten times on each side. Then, you’ll be ready to head out on your journey!
Visit Our Physical Therapy Center Today!
At Trinity Rehab, our Doctors of Physical Therapy are dedicated to assisting patients near Marlton, Whiting, Howell, and Somerset in achieving their mobility and fitness goals. So, if you find yourself wishing you could spring back into your favorite physical activity, don’t hesitate to consult our team of experts.
With the assistance of our state-licensed physical therapists, you’ll get back your mobility and traverse local trails with ease. Simply schedule your free screening, reserve your first appointment, or contact our team today!