Attention Runners!

Posted March 26, 2017

Recently one of our HOTWORX Authorized Location owners asked me to write about the benefits of HOTWORX and running.  I’ve done some research, so here is my take on that…

The combination of isometrics and infrared heat is super beneficial as a supplemental training method for runners.  Here are three isometrics that are good to accelerate your running performance.


Lay face down on the floor and prop yourself up on your forearms and toes, or maintain a push up position for an extended period of 1-2 minutes or more. Keep your back straight, butt down and hold it.  This is fantastic for your core.

Wall Squats

With your back against the wall, slowly lower into a squat so that your quads and calves make a 45 degree angle to the floor.  In HOTWORX we hold this for 2 1/2 minutes. This will greatly strengthen the stabilizing muscles of your quads and hips.

Iso Calf Raises

Press up onto your toes and hold for 1-2 minutes working the calves as you perform the isometric.  Strong calves are important for “better running form…more power, and faster times.  Weak calves are often the leading cause of running’s most common maladies: Achilles tendonitis, shin splints, calf strains, hamstring or hip problems, and even plantar fasciitis. Because they take on such a critical role in running mechanics, your calves require a lot of maintenance: you should regularly stretch the muscles, as well as do specific exercises to strengthen them.”

HOTWORX training adds the dimensions of heat and infrared energy to the equation.  When combined with exercise we call this 3D training.  The heat and the infrared accelerate recovery not only for the isometric workout, but also from the running.  As in any sport, muscle recovery can make a huge difference in performance.  The faster the recovery, the more often you can train, which can lead to faster strength gains.

“Running is clearly a dynamic sport, but balance and stability are just as important on the track as they are in any other sport. By using isometric exercises, runners can strengthen very specific parts of their regular movements.  In principle, this applies to virtually any sport. Regardless of your activity, you can dissect your movements down to their various phases and use isometrics to build the muscles needed in each. For example, football quaterbacks sometimes practice their throws by using band-resisted isometric exercises that mimic the various portions of their throw.  Runners can do the same.”

Add some HOTWORX to boost your running performance!

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Stephen P. Smith, MA

CEO and Creator of the HOTWORX
Former National Collegiate Bodybuilding Champion and Arena Football Player
Certified Professional Trainer