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What should I do to improve my running?

What's the best strength building exercises for feet and calves to improve barefoot running as an antidote to flatfeet and related injuries?

  • Hi... I enjoy running for 1hr / 10kms and would love nothing more than to improve this time and distance but I'm currently unable to because I get persistent knee pain... for me running is better than interval training (I like sprinting but it's not as 'deep' as long distance). It's how I get lean! But I have flat feat, and as a result, knee pain. Squats can exacerbate this injury, so no doubt that's another exercise I can't do. Also, I injured my elbow some time ago in a sports related incident... So my arm exercises are very limited too. So basically I'm screwed... I'm an ok swimmer, but really, I like running; I've got through three expensive pairs of running shoes to fix my knee problem... I'm starting out on Vibram's Fivefingers and I think they're good... it's so annoying for me that I can't run. I know the Vibrams are good... I need patience to wait for my strength to build around bare-foot style running which is completely different to traditional running becuase it's all on the ball of the foot, and not the heel or mid, or at least very limited in the mid to back foot. It creates an arch through foot strength and calf strength training. I'm going to keep waiting for my knee to heal while trying not to tempt fate by over-doing the initial strength build-up in the calves and feet. I'm interested to know which specific strength exercises I can do to improve strength in the calf and foot. Much appreciated...

  • Answer:

    I want to preface my answer by saying righ off the top that I'm no elite runner. I run a 10k just slightly under a 5min/km pace, so you'd do well to ask someone more elite for advice. However, as I segwayed into barefoot running, the best training was to run in my regular shoes (Nike Free 5.0), but with barefoot technique. So basically, I'd run five or so miles, but focussing solely(no pun intended) on my technique and foot placement. The runs would give my calfs a good workout, but not as brutal as going straight to five-finger type shoes. The segway to vibram soles (I run in NB minimus trail) was not easy, but as long as I keep off tarmac, I'm all good. When I run on tarmac I use my Sequoia Viratas, which have about half an inch of padding, but are 0 drop, enabling my barefoot running technique.

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I'm a running coach, but please take this as a suggestion and make your own decisions about how to adapt your training. You hinted at the most important aspect of healthy, injury-free running in your question. The truth that what you wear on your feet really has little to do with injury prevention. In fact, there's never been an independent study (that I'm aware of) that's shown that any variation of shoe reduces the rate of injury in runners. That includes FiveFingers! Minimal footwear force you to run, for the most part, in what is theoretically a more efficient manner by getting you off your heels (heel striking hurts without the padding). However, this does not mean that minimal shoes are better. In fact, for what it's worth to you, my experience with coaching has been that FiveFingers do more harm than good. For every runner than finds them to be this life-changing addition to their running, there are 5 or 6 people who find that they leave their calves and Achilles aching, sore and in some cases torn. Perhaps you've see this? http://www.runnersworld.com/general-interest/vibram-agrees-to-settle-class-action-lawsuit My suggestion to you would be this: Work on strength training. This site has a great series of strength training workouts http://runnersconnect.net/ (I am not associated with them in any way) Work on getting back to pain-free running in a shoe that you're familiar with. This may require weeks of short, easy runs to build up functional strength Slowly introduce a minimal shoe into your training. The previous poster's comment about blending Nike Free running into the mix is a good approach. For example, you can do your regular training in your old shoes, but then switch to the minimal option for your cool down. Over time, slowly up the amount of minimal running. For some people this transition can take a couple of months. For other's it can take six or more and require constant vigilance with rolling, massage, etc. Good luck with your return to running.

J. Geoffrey Badner

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