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Strengthening your foot muscles can help propel your run and prevent injuries to your feet, hips, and back. As you gain strength, gradually increase the frequency and duration of these exercises, says Michael Yessis, Ph.D., president of Sports Training in Escondido, Calif. “If you feel any discomfort or soreness, stop immediately,” says Yessis. Start by doing these 2 to 3 times a week. Perform each move for 1 or 2 minutes, or as long as it’s comfortable.
Barefoot jog
Jog easily on any flat surface. Land close to the arch, at the midfoot. Make contact with the ground slightly in front of your body on the ball of your foot, followed immediately by contacting the heel. Each stride should have a feeling of resiliency and springiness. Try it on the beach: “The sand is great because your toes are naturally going to curl and enhance the strengthening,” says Yessis.
Marble pickup
Sit in a chair with marbles spread out on the floor in front of you. With your toes, grasp as many marbles as possible. Maintain the grip and lift your foot up to thigh level and take the marbles out with your hand. Alternate feet.
Towel pull
Place a towel or sheet on the floor. Stand on the edge of it and, grasping as much of the cloth beneath your toes as you can, pull it back toward you. Gradually move forward as the towel bunches up, so that you always have new material to grab.
Toe walk
Walk on the balls of your feet while barefoot at a slow pace. This tenses and strengthens the muscles, tendons, and ligaments of the underside of your foot.
Toe raise
Attach a rubber cord (Active Cord, $120) to a sturdy object. Sit on the floor with your legs out in front of you. Strap the cord so it’s taut over the top of your foot, near the ball area. Pull the ball of the foot toward your shin as far as you can. Then fully extend the foot and repeat. From the same position, you can turn the foot inward and outward for additional strengthening exercises.
Barefoot jog
Jog easily on any flat surface. Land close to the arch, at the midfoot. Make contact with the ground slightly in front of your body on the ball of your foot, followed immediately by contacting the heel. Each stride should have a feeling of resiliency and springiness. Try it on the beach: “The sand is great because your toes are naturally going to curl and enhance the strengthening,” says Yessis.
Marble pickup
Sit in a chair with marbles spread out on the floor in front of you. With your toes, grasp as many marbles as possible. Maintain the grip and lift your foot up to thigh level and take the marbles out with your hand. Alternate feet.
Towel pull
Place a towel or sheet on the floor. Stand on the edge of it and, grasping as much of the cloth beneath your toes as you can, pull it back toward you. Gradually move forward as the towel bunches up, so that you always have new material to grab.
Toe walk
Walk on the balls of your feet while barefoot at a slow pace. This tenses and strengthens the muscles, tendons, and ligaments of the underside of your foot.
Toe raise
Attach a rubber cord (Active Cord, $120) to a sturdy object. Sit on the floor with your legs out in front of you. Strap the cord so it’s taut over the top of your foot, near the ball area. Pull the ball of the foot toward your shin as far as you can. Then fully extend the foot and repeat. From the same position, you can turn the foot inward and outward for additional strengthening exercises.