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The Foundation of Running: Foot Strength and the modern runner

When it comes to running, we often focus on endurance, speed, and technique, but one crucial element that often goes overlooked is foot strength. Strong and healthy feet are the foundation of a runner's performance and can significantly impact injury prevention, running times, and the well-being of your knees and hips.

Injury Prevention:

When we strengthen the muscles, tendons, and ligaments in our feet we can play a pivotal role in reducing the risk of injuries. Research has shown that runners who incorporate foot strength exercises into their routines are less prone to common running injuries such as plantar fasciitis, Achilles tendonitis, and shin splints [1]. These exercises help improve stability and reduce the impact forces that can lead to overuse injuries.

Improved Running Times:

Foot strength is closely tied to running efficiency. When your feet are strong, they provide better support, allowing you to maintain proper form and push off the ground more effectively. This can translate to improved running times and endurance. A study published in the Journal of Strength and Conditioning Research found that runners who regularly perform foot-strengthening exercises experienced a significant increase in their speed and overall performance [2].

Knee and Hip Health:

Strong feet also have a positive ripple effect on your knees and hips. Weak feet can lead to prolonged load up the kinetic chain, which can place unnecessary stress on these joints. As your feet absorb shock and maintain stability, your knees and hips are less likely to experience strain or injury [3].

Proper Footwear:

In addition to foot strength, it's crucial to find the right footwear for your feet. A well-fitted pair of running shoes that match your foot's biomechanics may further reduce the risk of injury and enhance your running experience. Consulting with a professional at a specialized running store can help you make the right choice.

Progression and Recovery:

Finally, it's essential to remember the importance of gradual progression, especially after breaks from running. Abruptly increasing mileage or intensity can strain your feet and lead to injuries. Slowly building up your mileage and incorporating foot-strengthening exercises into your routine can aid in a smooth return to running without setbacks [4].

Strong and healthy feet are the unsung heroes of running. They can reduce the risk of injuries, improve your running times, and maintain the well-being of your knees and hips. Don't underestimate the power of foot strength exercises, proper footwear, and a sensible approach to progression in your running journey. Your feet are your foundation – invest in their strength, and you'll reap the rewards in your running performance and overall health.


1. McKeon, P. O., & Hertel, J. (2006). Systematic review of postural control and lateral ankle instability, Part II: Is balance training clinically effective? Journal of Athletic Training, 41(3), 305-307.

2. Taunton, J. E., Ryan, M. B., & Clement, D. B. (2002). A retrospective case-control analysis of 2002 running injuries. British Journal of Sports Medicine, 36(2), 95-101.

3. Kaufman, K. R., Brodine, S. K., Shaffer, R. A., Johnson, C. W., & Cullison, T. R. (1999). The effect of foot structure and range of motion on musculoskeletal overuse injuries. The American Journal of Sports Medicine, 27(5), 585-593.

4. Nielsen, R. O., Buist, I., Parner, E. T., Nohr, E. A., Sorensen, H., & Lind, M. (2013). Foot pronation is not associated with increased injury risk in novice runners wearing a neutral shoe: a 1-year prospective cohort study. British Journal of Sports Medicine, 47(7), 387-392.


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