Why You Should Strengthen Your Feet

Posted in Training Tips. Written by Yuri

Of all the body parts that are most neglected by runners, the feet – oddly enough – are perhaps the most common victims of not enough tender loving care.

This is odd at first glance; I mean, the market is filled with products from padded, super high-tech athletic shoes to athletic inserts to space-age, moisture-wicking socks.

But when you think about it, when is the last time you stretched and massaged your feet? Or strengthened them through exercise?

The truth is, many runners neglect caring for their feet and toughening them up because they simply do not think of doing so – assuming that padded running shoes and plenty of exercise will take care of the job for them.

If you don’t take the proper steps to strengthen your feet, you could very well find yourself hobbling around your house because your feet simply gave out on you. Here is why and how you should strengthen your feet.

The Foot: A Complex Running Machine

Take a look at your foot. It seems pretty simple: a sole, five toes, and some bones and skin.

Beneath the skin, though, the foot is actually fairly complex.  There are over 20 muscles in your foot, along with plenty of tendons and other tissues intricately incorporated into your foot’s skeletal structure.

The anatomy of the foot is perhaps one of the biggest reasons it is so vulnerable to painful injuries such as plantar fasciitis. Your foot can also succumb to blisters, weak muscles, and stress fractures if you’re not careful.

Keeping yourself running is why you should seek to prevent injuries by strengthening your feet.

Running – *Gasp – Without Shoes

One way to toughen up your feet is to actually run without shoes.

Running barefoot has been a time-honored tradition all over the world, one that is becoming more popular these days with mainstream, modern runners.  The truth is, running barefoot can toughen your feet and avoid the pitfalls of wearing overly-padded athletic shoes that can sometimes hurt more than they help.

It is recommended to run small distances at first, on a track or other surface that is free of debris.  As you progress, you can run farther without shoes and start to see how running barefoot will allow you to run with a more natural and efficient form.

Bodyweight Exercise

You can also incorporate strength training for runners for your feet by using bodyweight exercises.  One of my favorites for the feet is the standing calf raise.  Just stand on a platform or edge approximately 3-5 inches off of the ground.  Raise up on your toes and hold as long as you can.

Any strength exercise that places stress on your feet (within reason) is a good one to do to toughen your feet.  With time, you’ll see the benefits of having strong, muscular feet at your disposal.

Do you do anything to help out your feet and make them stronger?