Your feet are your foundation — literally! As runners, we often forget how important foot strength is for a smooth, injury-free run. We all know strength training is key, but we often forget that feet need some love, too. Strong feet equal a smoother, more comfortable run and, most importantly, fewer injuries. So, here are my top four foot exercises that I do to strengthen my feet and prevent those annoying foot injuries that can pop up while running.
1. The Toe Stretch
This one improves toe flexibility and strengthens the foot’s arch, preventing Plantar Fasciitis.
- Sit on your knees, curl your toes underneath, and gently sit back to stretch them out.
- Hold for 2 minutes
- If you feel the pressure gets a bit intense just lean forward on your hands for a bit before coming back into a more upright position.
2. Ankle strength and mobility
By strengthening your ankles and increasing the range of motion in them, we are making them nice and strong for the roads and trails.
- Sit and cross one foot over the other knee.
- Loop a resistance band over the foot, gently flex it upwards, and hold for a few seconds.
- Repeat 10 times per side.
3. Toe Scrunch
This one activates all the little muscles in our feet that help to improve balance, support the arches of your feet, and increase overall foot strength
- Lay your towel down in front of you.
- Use all your toes to scrunch and walk the towel down to you.
- When you’ve reached the end of your towel, straighten it up and start again.
- Repeat 5 times per foot.
4. Toe Tap Balance
This move boosts foot stability and ankle strength.
- Stand on one foot, keeping a slight bend in your knee.
- Tap the lifted foot’s toes behind you and slightly to the side, maintaining balance.
- Repeat 10-15 times per side.
Train Smart to Run Strong
These foot exercises are a must for anyone looking to keep their feet strong, healthy, and ready for anything. Incorporate them into your routine, and your feet will thank you — leading to better runs, fewer injuries, and more miles in the bank.
Get the ultimate plan with the SCY Strength, Conditioning & Yoga programme for runners. Focus on training to prevent injuries, run your longest and fastest, and feel your best!
P.S. No matter how far along you are or if you’re training for your first marathon, don’t forget strength training!