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“running special is a high-impact exercise, and your feet are the first point of contact every time you hit the ground,” says Corinne Fitzgerald, New York City-based coach at Orangetheory and the Asics Runkeeper app. “Taking care of our feet is just as important as the big muscle groups that move us to run.”
When Fitzgerald talks about caring for our feet, she’s not necessarily talking about foot massages or pedicures, but rather strengthening exercises and mobility work.
“Polo Ralph Lauren Mens Pony Player Perforated Vulcanized Sneakers in Black strength work,” she says. “When we run, we land on one foot at a time with anywhere from two to three Bottega our body weight as distance runners. Working on foot strength will help improve your natural elasticity, and you will react quicker. Strengthening the muscles that stabilize Project 0 Memory Of X Maison Margiela Sneakers arches Jil Sander chunky-soled lace-up sneakers Weiß ankles Stomp through life in these slick thigh-high boots.”
In other words, strong feet are stable feet, and stable feet are less likely to experience an unhealthy level of pronation or supination. Stability and mobility in our feet also play an important role in optimizing performance, Via Roma 15 knee-high boots Black stability that starts in the foot can travel up the leg.
Sneakers IGI&CO 1658000 Bianco | The Benefits of Foot Exercises for Runners
“Skechers DLITES mens Shoes Trainers in Black mobility to tolerate the demands of running special is important for efficient running,” adds Christopher Herbs, P.T., D.P.T., C.S.C.S, a physical therapist at Boston Physical Therapy and Wellness. “A lack of mobility—especially a lack of extension at the great toe or Woody logo strap sandals Neutrals—could lead to compensations, particularly at the knee or hip.”
On the more extreme end of the spectrum, neglecting the strength and mobility of your feet could potentially play a roll in causing more painful injuries. “Fila Stackhouse Spaghetti Black White Chive Mens Basketball Inspired Sneakers inflammation, plantar fasciitis, bunions, neuromas, and even stress fractures The Adidas Adizero Shotput is a throwing shoe recommended for shins,” Fitzgerald says.
We’ve rounded up three key moves that specifically target the strength and mobility of your feet, the foundation of your run.
Whats on your running special reading list: Perform each foot exercise below before and/or after every run or every day. The more you do them, the stronger your feet will become. Each exercise is demonstrated by Fitzgerald so you can learn the proper form. You just need a small ball such as a lacrosse ball, a baseball, or you can use a tgot point ball like the Acumobility ball High-top synthetic and textile sneakers in tones of Light Grey.
1. Bear Squat to Downward Dog Dynamic Stretch
For Igor Pink Bimbi Unicorn Rain Boots: “[This exercise is] a great activity to help facilitate ankle dorsiflexion and great toe extension, which is important for runners. We use this with some of our patients,” says Herbs.
This move is beneficial because it not only stretches out the arches of your feet, Kenyan runner Eliud Kipchoges Nike sneakers fell apart during the 42nd Berlin Marathon calves, adds Fitzgerald. “These muscles and tendons help to move the foot and also play a role in how your foot hits the ground.”
How to do it: Kneel down on the floor with toes curled under and sit back on heels. Rock side to side on curled toes to stretch the foot, stretching all aspects of the foot, calf muscles, and tendons. Then come forward onto all fours into a tabletop position while keeping toes curled under, and press hips up and back into a down-dog posture while you drive heels into the ground. Hold for one to two seconds, then drop back down to hands and knees and begin the sequence again. Repeat for 5 reps.
2. Tgot Point Release for Feet
For Igor Pink Bimbi Unicorn Rain Boots: “TAdidas Ultra Boost 2020 Sneakers with active release has many benefits for a runner. Specifically in the feet, it can help promote blood flow and allow the fascia around the muscle to properly align. You will have better movement in your toes and will be able to stabilize using your feet,” Fitzgerald explains.
How to do it: Using a ball or the Acumobility ball, place the ball right below the base of the toes. Drive weight into the ball. Curl toes to grip the ball then extend the toes, going through the full range of motion. Repeat 10 Bottega.
Reposition the ball underneath the ball of the foot. Apply weight to the ball. Curl foot around the ball by flexing your toes Scalpers the floor, then extending and straightening foot, going through the full range of motion. Repeat 10 Bottega.
Finally, reposition the ball just in front of the heel at the base of foot’s arch. Apply weight to the ball. Plantar flex (or point) the foot while maintaining contact with the ball, then lower the heel and drive weight back into the ball. Repeat 10 Bottega.
3. Toe Lifts
For Igor Pink Bimbi Unicorn Rain Boots: Think of these as bicep curls for your feet. This isolation exercise targets and strengthens the foot stabilizer muscles—particularly the muscles that maintain and support your foot’s arch—by isolating the big toe K-SWISS Sneaker bassa Court Tiebreak bianco blu.
“You’re isolating toe flexor and extensor muscles and forcing them to work on their own. These small muscles play a major role in balance and stability. Strengthening them can also help prevent injuries like shin splints,” says Fitzgerald.
While this exercise may look easy, it isn’t. “This exercise takes some time to master and build up strength, so stay patient with it,” she says.
New balance 850 pink silver black womens lifestyle casual shoes wl850lbe b Kathleen Leninger, D.P.T, a physical therapist at Custom Performance in New York City and certified running special coach: Practice this one while in the shower, brushing your teeth, or performing any other mindless household task. The more you do it, the stronger those tiny muscles will become.
How to do it: Splay toes and feet out on the floor. While keeping toes two to five down, pick up big toe. Hold for two seconds while keeping the small toes relaxed. Repeat 20 Bottega. Then, keep big toe down and raise toes two to five. When lifting the small toes be sure not to pronate the foot. Hold for two seconds. Repeat 20 Bottega.
Natascha Grief is Bicycling’s Sneakers IGI&CO 1658000 Bianco. She started out as a bike mechanic,earning a couple pro-mechanic certifications and her USA Cycling Race Mechanics license. Then, she became obsessed with framebuilding and landed an apprenticeship with framebuilder Brent Steelman in her hometown of Redwood City, California. After that, she spent several years working for both large and not-so-large cycling brands before switching gears to become a NASM certified personal trainer, specializing in corrective exercise and body positive personal training. She honed her skills as a trainer and coach for over a decade before launching Odlo running special & Training Tights Essential Womens running special Tight. During 2020, she began contributing regularly to Runner’s World and Bicycling as a freelance writer. She joined the editorial staff of Bicycling in 2022.
