5 Ways to Get your Feet Fit for Running

Be honest, apart from a half-hearted calf stretch when was the last time you gave your feet a moment’s notice with regards to their health, welfare, mobility or strength?

Let’s face it; in running circles feet get neglected. It's always the hip and leg muscles that get the lion's share of attention.  Their bigger, more obvious and they look better in jeans.

Now I want you to look at your feet. Take off your shoes and socks and stand square. Look down, what do you see? Do you see a wide forefoot relative to the rear foot, straight toes with a gap between them, even foot arches, or, are the toes curled and bent with no gap between them, arches flattened or overly high, calluses underfoot and a bunion or two on the side?

If it's the latter it sounds like your feet are in need of some attention. The result is you will be under-performing during your running as well as in other activities. The solution is to target the feet with foot specific activities. Make your feet an asset to your running by incorporating the following 5 activities into your weekly training routine.

Practice Toe Yoga

Toe yoga just like normal yoga aims to improve mobility and flexibility but specifically targets the feet. There are 6 separate toe yoga exercises to practice:-
- Raise the little toes
- Raise the big toe
- Bend the little toes
- Bend the big toe
- Sit back on heels instep down
- Sit back on heels toes down

Have a go yourself, with the help of these handy videos: Video 1, Video 2, Video 3

Shorten the Foot

The foot has many muscles assigned to supporting the foot arches. An effective foot arch/spring mechanism will contribute greatly to running performance. The short foot exercise targets theses muscles by using them to actively draw the front of the foot towards heel. When performed correctly the arch will lift. Click the video link to watch how to do this exercise correctly

Video 4

Perform Deep Squats

The deep squat exercise restores or maintains normal flexibility in the ankle and hip joints. Losing the normal range of movement in these joints has been associated with compensation and injury. The exercise involves squatting down as low as you can go to a resting position where the buttocks meet the heels. If done well the heels remain in contact with the ground and bodyweight is forward resting over the forefoot. Long ago our ancestors would have regularly adopted this position. Clink the video link to view how to perform this exercise correctly.

Video 5

Go Barefoot

There is no better way to strengthen the feet than going barefoot.  Start by doing it around the home at every opportunity. Going barefoot outside is probably not wise as your feet will be ill prepared and I can guarantee you will step on sharp objects. The solution is to wear barefoot trainers. There are a number of barefoot footwear companies but from my experience I recommend Vivobarefoot: Check out www.vivobarefoot.com. They will protect your feet whilst allowing them to strengthen and function correctly. Take it slow at first to allow the feet to adapt.
 

Skip With a Jump Rope

Skipping with a jump rope is the perfect exercise to strengthen up the feet. It transfers so well to running because the loading of the foot and ankle muscles is very similar to the way they would be during running. To get maximum transfer the foot/ground cadence should be the same as the step rate per minute. To match the cadences use a metronome. An app can be purchased for your smartphone or you can buy one from a sports store.  Set it to 180 beats per minute and away you go. The aim is to synchronise foot contacts to the metronome beat.

If you feel that using a jump rope is too advanced then perform the same exercise without it. The benefit is the same. Keep the knees stiff and the cadence rapid.

To increase the challenge build up the time you jump for or skip single legged.

Now you know what to do give the above a try. After a few weeks I can guarantee you will be running better. Contact me if you have any questions, want advice or just to let me know how you are getting on.

David Parker is a personal trainer and running coach at Matt Gleed Personal Training, Next Generation Gym, Swindon. If you are looking to improve your running skill he can be contacted on 07748 261423 or email [email protected]