Foot-Strengthening for Trail Runners

These exercises will prepare you well for uneven terrain

Jon-Erik Kawamoto

Strengthening the often-neglected muscles of the toes, feet and ankles can significantly improve running performance and prevent injury. Improving foot and lower-leg strength has been linked to better balance for running on uneven terrain, jumping ability (think leaping or hopping over roots and obstacles) and running speed. Add this foot and lower leg routine to your week to improve your trail-running ability and experience this year. The Routine Do exercises 1 to 3 twice weekly after a run, and exercises 4 and 5 daily, before or after a run. You’ll need a balance pad or couch pillow and a mini-band or long circular band that you can anchor around a stable object. Exercise 1 Inversion Calf Raise Stand with your feet on the edges of a balance pad or couch cushion so that your feet…

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Canadian Running (Digital) - 1 Issue, Trail Special 2023

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