Foot & Ankle Strengthening To Run Fast & Injury Free
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- เผยแพร่เมื่อ 11 พ.ค. 2024
- I share a foot strengthening program and talk about why you should do it! GET ALL MY RUNNERS STRENGTH PROGRAMS:
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00:00 Intro
00:31 Why You Should Work On Your Foot Strength
02:44 What To Think About When Doing These Exercises
03:49 Foot Strength Exercise 1
04:21 Foot Strength Exercise 2
05:07 Foot Strength Exercise 3
05:41 Foot Strength Exercise 4
05:59 Foot Strength Exercise 5
07:47 The Most Fun Excercise - กีฬา
Exercise 1. Feet Tapping - 45s || x3
Exercise 2. Calf Raises - 45s || x3
Exercise 3. Toes Grasping Gait - 1min || x3
Exercise 4. Toes Abducted Gait - 1min || x3
Exercise 5. Runners Stability - 1min || x3 (per leg)
Bonus - Slacklining
Thanku brooke to conclude the video in 6 line
😂😂
Bro thank you lol
Thank you so much for these notes this helped me with the video
Thank you
Is no one gonna comment how smooth that transition was at the beginning?!?!
Haha thanks glad that someone noticed 😅
I'm 55 and running 6 miles/day. I've always had slight foot pain with occasional sharp pains. Trying this out and will report results. Thanks Goran!
Ok I wish you the best of luck with that! 😊
Any results?
@@mrsensei8878 Yes, I have less pain now. Still running 5x week 6 miles distance. I just ran a marathon 3 weeks ago, and my feet used to scream at me after miles 20-26. No pain this time, recovery was better. I'll keep up with these exercises.
How fast is your heart rate for / after doing that ?
@@robw5182 Happy to hear it!
I was a sprinter in college and did most of these exercises. helped tremendously.
Any others you’d highlight?
This guy is like an Uncle, who explains and listens well with nieces and nephews. Thank you Uncle!
This is a great routine. As an older runner, this is really important for me!
Glad you liked it!
These exercises may not be seen as the most glamorous form of training but they are really so important. I've been doing exercises like this religiously for the past couple of years and I've found they make such a difference. Thanks for sharing
If it's really make a difference,it's glamorous
It's really cool that you added something fun and relatively accessible, as a lot of people give up on running because they find it not very fun and demanding. A lot of channels/people focus on the things you should do, but not very often focus on the things that make it fun. Great content Göran!
There's an old strongman exercise that's basically the first two put together! You lift the forefoot then lower it and go into a calf raise. I've been doing it for a while and my ankles feel great. Just do it steadily and controlled instead of dropping into the motion.
Thanks for sharing!
I do calf raises on the stairs so I can lower my feet more. That way I train/stretch more. It helps in stretching my Achilles heel.
@@BartvanderMark You shouldn´t stretch your achilles heel or any tendon, according to a lot of physiotherapists. And there is no evidence that it works.
@@BartvanderMark ....................................................................................................................................................................................................
Could you please share me the link of that video
This is absolutely awesome! I could really feel my feet getting more stronger and stabilized with each exercise! Thanks for sharing this, keep up the good content!
Very good timing on this topic. As I try to up my speed I feel it in my ankles at the moment. Thanks
Thank you for this video! Foot work feels like a great way to invest in my running especially on the days I don't feel like doing a bigger muscle workout. Plus just standing on one leg with my eyes closed is already such a challenge for me, it really keeps me focused in the moment and I'm excited to improve in this skill. Great video!
Great to hear!
Have been doing calf raises for a while and starting to feel the benefits. Great to learn about some other foot strengthening exercises, many thanks, M
Thank you sir, your presentation is wonderful, I’m currently injured and will slowly bring in these exercises. Take care matey
Wow! Those all 6 exercises are looking interestingly fun and I can't wait to try them. Thank you man.👍
Proper rock and roll video. Thank you Goran 👍🏼
What I have done is that I go to the gym to do my lifting routine and to warm up I take off my shoes, get on the treadmill and jog very slowly for 3-10 minutes, around 4 to 5 mph depending what level you are (no experience 3 minutes 4mph and so on). My feet now look like bodybuilders! Very strong. And yes I don’t get injured. The other benefit of this I’ve noticed is your gate improves, cadence increases naturally to 173-180 steps per minute and you can feel your back working because your posture is straight and not sloppy.
Training leg is really beneficial to prevent injury
hi, treadmill is steep or flat?
Great stuff - i will download your plans today... we need to support trainers like you😊
Goran I will be doing these exercises.
They are fantastic.
Thank you so much.
Really looking forward to you making this video to short. I really want to share these training methods to my friends 😊
I just discovered your channel a couple of weeks ago and absolutely love your vlogs!
Thanks, happy to hear and welcome to the channel! 😊
Dude awesome vid and epic filmmaking! Keep going!!
Great video, I always love learning about what I could do better, I will definitely try doing some of these on my work breaks.
Glad you found it helpful, good luck with it!
I love the way you explained everything in the video Coach. #Godspeed brother
Already loving the first seconds of filming and production.
I have no pain while running but sometimes after resting and just walking. Will try these exercises.
Always love the content. An inspiration to many. ❤️
Hello Göran! Thanks for another super benefitial video! I would just like to know, in what time is it better to do those exercises, before after or whilst the run?
Great editing of the footage!
Thank you Göran for this useful video. I literally did the exercises along with the video, so I can remember them. The first two were already in my exercise routine, yet the remaining 4 were new to me. I appreciate your efforts sharing the knowledge you have, about training smart and giving great points and tips and a great insight of things related to running, using studies and research facts as well as your own experience as an example, to which most of the runners can relate, and providing solutions for struggles that one may face. I've changed and shifted some things in my running and exercise routine since I started to watch your videos. And it made a difference, made me look at running a bit different than before, in a positive progressive way. Thank you again. Let's train smart🌱🍀☘
Thanks for your super nice comment makes me very happy to hear you find my videos useful and they help your running in some ways. Wish you the best of luck in your training!
Should we be doing this daily ? I just started running a week back. I do run+walk mix on alternate days and upper body workout on rest days.
@@balakumar9 hi! I think everyone can adjust exercises basing on their individual needs and preferences. As for me, I do these whenever I'm barefeet and they pop into my head. Other times I incorporate them after or during my resistance training sessions, sometimes, with shorter intervals, I do them as part of my dynamic stretch before running. There are days I go without doing them at all. This is what works for me. I hope you explore and find your optimal version. And, congratulations on starting running! ☘🍀🌱😊
Good exercises and good points on the consistency. The exercise of rising onto the ball of your foot is great also when you're waiting for a bus or in line. Of course you likely have shoes. Barefoot shoes would be better even. And you can increase difficulty doing it one foot at a time without support of you need more challenge. Speaking of barefoot i recommend walking like that when possible to activate and strengthen foot muscles.
You're truly appreciated (; Thank You for the knowledge and exercies You've shared and the humor. God bless always (;
Brilliant information, Göran!
Great video as always Göran :) I will add some of these to rotation with strengthening exercise from your older video (love the one when you rotate whole body)
Glad you like them!
Good video! I've been working on my ankle strength after rolling my foot and fracturing an ankle bone in April, forcing me to miss Boston. I'm almost back to my pre-injury running speeds and distances, but I've added stability and balance exercises to my morning routine because I don't want to go through that again.
Thanks! Ok great work rehabing your way back from the injury and it sounds very smart to keep doing those excersises!
Thank you for the tips, very helpful and informative :)
Been doing the runner stability exercise.. It really helps in building balance and leg strength.. Great video 👍🏻
Glad to hear, thanks! 😊
Super useful! Will start incorporating these :)
wao thank you Göran this video is what i needed
Great excersizes! Thank you... excited to see you rocking a new watch (COROS Vertix 2) Great watch!
Simple and effective exercise... Thank you buddy ☺️
Thanks for sharing your video. I am always looking for workouts to keep my knees, feet,ankles, hips healthy so I can continue to hike high altitude Peaks until my golden years, in California. I am 60 years old hiker, amateur mountaineer, skier. Thanks
@Göran I bet you could edit just the exercises into a nice Short people could watch as they do them… thanks for the video!
Great job on the transitions in the beginning of the video!
Thanks 😊
I try to do at least a few of these exercises every day, and sometimes if i want an active rest day, I will just go to the gym for an hour or so and work on these ‘easy’ exercises for areas i need to work the most, usually core, hips, ankles and knees. I feel very relaxed as workout vert easy but i get great satisfaction!! I like your favourite exercise, will have to include! Its a very slow gradual progress, but i see and feel improvement in my form, running and recovery each time.
Awesome as usual Goran. Greetings from Madrid ✌️✌️
Thank you for this video, I love running but I'm totally lost when it comes to strengh and stability exercises, so I will try these for sure!
You're so welcome!
Wow, Zwift with Runn sensor and now slack lining! My new favorite channel, fun and inspiring, thank you.
Awesome! Thank you!
Nice studio ;-) Looks like you added a colored LED strip. Great tips and video!
Hi Göran ! Im 30 yr old and started running few months back but faced splints frequently and that made me to stop training and plan strengthening the lower leg muscles . Thanks for your insight on this !
Ok I wish you the best of luck and hopefully you are back running soon!
I do some foot strenghening at work - handling cold stuff with thin gloves can make your hands unfomfortably cold, but usually it's done by just standing on a spot, pretty easy to keep working while doing something like single leg calf raises and all kinds of small movements - about 100 reps gives good burn that warms your body and then hands. Needs to be done to exhaustion, otherwise it does not warm that much.. Probably the only way I find motivation to do stuff like that, get warm hands, something to do to make time pass bit quicker when work gets bit boring and it's somewhat beneficial in the long term.
An excellent video, Goran!
A variation of the one legged balance exercise is what I call 'sock clock' - balance foot points to 12, the free foot picks up a sock and places it at 11, returns it to start position (say, 3), then 10, 9 etc with the distance from balance foot adding extra difficulty. 8 and 7 can cause some startling contortions!
Thanks! Ok that's a great tip, thanks for sharing!
I hope these exercise will help me recover faster from shin splint. Thanks Goran for sharing this. I really appreciate your work . Keep shining brother 😁
Best of luck and thanks! 😊
update?
@@soskillua5469 I broke my 5k and 10k pr .
Not just theses exercises I made some changes in training too like variation in intensity (slow steady, HIIT) and volume (long runs, long walks ,short runs) not keeping it monotonous now. New shoes also helped .
Great video mate!
Thanks for these dude, very cool info
The introduction alone worths hitting the like button
Cool! My husband has been planning to put a slackline up in the garden for some time. He bought it years ago and never got round to putting it up. I shall remind him now...never thought how good it would be for my old runners feet👍 might run another line higher to grab as a cheat while learning. Luckily my husband is an ex-fireman and tree climbing rope specialist 😊
That sounds great good luck on your slacklining! 😊
i was waiting for your video yesterday
and see you dropped it today👌
Hope you enjoyed it!
@@goranwinblad yeah 👌
Great video and great exercises. Healthy feet is a key to healthy running. Slacklining is so fun and really good training.
A tip is to walk barefoot. For instance when walking the dog. Also to buy a pair of minimalistic shoes for every day use.
Great video. Thanks.
I like the video and think it's a great routine to implement in the training! Is it possible to put the link to the study in the description?:)
Good stuff. I work daily on strengthening my feet and ankles. Sooo important.
Thanks, great job doing it daily!
Great to find out that slacklining helps with my running. I've been doing for years, but didn't make the connection until you mentioned it :).
Cool to hear yeah I think it’s a great stability exercise!
I struggled with a foot injury for years, with pain that never fully went away. At some point a physio randomly noticed that I had much less control over my left big toe than I did on the right. I started doing towel pulling exercises, and indeed on the right I could add several weight plates and move the towel just fine, whereas left could barely move the empty towel at all. After a few months of that I had my first pain free run in years. Definitely was the missing piece of the puzzle for me at that point. I _try_ to still regularly do them now, but they're also crazy boring and take a lot of time, so yeah it's really hard to stay consistent with something like that.
Thanks so much for this! This is super useful!
You’re welcome 😊
good job pro wish you a happy day
Thank you, I always learn something new!
Glad to hear it!
Forget about Running . Why do you smile so much 🥺? I am subbed hooman (yes i do run) .
I've known that my feet are an issue in my running. I'm planning to include this exercises to my routine. Thank you.
Glad to hear, good luck with your training!
Thanks for the video.
Great video, Goran. Thank you. Would you also recommend jump rope skipping??
I will definitely start incorporating this routine into my training. Thank you for sharing!
Glad to hear, you're so welcome! 😊
Love your vlogs Goran
Thanks 😊
Video suggestion: Up to 30% of people have flat feet. It would be awesome to have a video from you on this topic. For example, is it safe to run regularly with flat feet? What shoes should we use? Etc.
This would be awesome. I'm also having a flat feet (duck feet as we say).
Great suggestion!
Try kettlebell swings with toes pointed inwards and actively trying to create an arch in your foot (grasping the ground).
Thanks for video!
Loving your vidz...Thankz
Great exercises! I do 1 to 5 while standing behind my desk, so basically i can do the exercises without "losing" time!
Next step, install bungee under desk.
Amazing video thanks
Hi Goran, thanks for all this videos! Great job!
Could I make a question? what do you think about running with barefoot shoes?
I bought a pair for my lift trainnings, but I was thinking if could help use them also in some of my running.
Sorry if you talked about this in some other video, but I could not find it
Regards from Argentina!
Fede
During the summer I go on long walks barefoot and that works pretty well
This is probably one of the best ways. Also just being barefoot as much as possible.
excellent routine and tips cheers !
Glad you liked it!
Bravo
Tanks so much
You sir are a very cool guy cheers from Canada🍻
Fantastic video !
Really useful 😊
Thanks glad you found it useful!
I like the painting of window on ur wall..
Nice video, could you make a video about flatfeet and how to keep in dynamic moves against it?
Came here to improve performance, but running aside, that was a sick match cut transition in the intro and the detail with the twig was a nice touch
great lesson
Great tips, I defininitivly do more slack line in the future. You can find some small types of lines on some playgrounds around. I try it some times when I get bored just waiting around for my kids.
Yeah that's true that's a perfect way to spend your time on the play ground! 😊
Great, thank you !!!
Thank you
You're welcome
the cabin is cool goran!
Great advice 👍👍🤩
Very informative
Big fan of your contend. A few years ago I was running marathons and half marathons with no problem. Without a plan and effort, achieving very good results. I had a break from my run and wanted to come back. For a year now, I have had problems with various angles in the calf area. I'll see if it helps.
Dos it help you
Please make some cykling videos again! Loved your cycle video in Denmark :)
Thanks for the suggestion, maybe in the future!
Instead of the slack line, I use a stability ball (flat side up) and balance on one leg while picking up cones spread out in front of me and stacking them on top of one another
Great tips! You make the band look easy, I feel like I would roll my ankle trying lol.
Thanks!
Thanks!
Thanks for a good informative video! Do you think you can link to the paper you are referring to in the description of the video?
Thanks Kjell! Yeah here you have the link: pubmed.ncbi.nlm.nih.gov/33156692/
Some of this exercise is perfect to do while brushing your teeth!
Spreading your toes or pushing down the big toe, is a great way to avoid sprain your ankle!