The most important pieces of your running ... - Strength & Flex

Strength & Flex

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The most important pieces of your running equipment...

Oldfloss profile image
OldflossAdministrator
83 Replies

Hi folks...

I really, really hope someone is reading this... !

Here I am, and here I intend staying, bringing some ideas and tips to this great forum.

I am going to be posting some quick ideas, simple, and I hope, easily understandable exercises, for us over the next month. They are not highly complicated, require minimum equipment, other than yourselves, and will I hope be of some use to us!

This post starts at the bottom...!! No... not that one!

Your feet!! My feet... Our feet!

They are, without a doubt the most vital pieces of our running gear, and yet, they are so often forgotten,and because of that neglected.

These are ideas I have found useful, not highly technical or scientific... they just work for me!

So, for any new runners and as a reminder to those of us further along the path...

The first step....( Hopefully we have all read the guidelines about our shoes in the FAQ for new runners..on C25K), but, just in case...

Shoes

Ill-fitting running shoes are not good, They have the potential for all manner of issues, causing numbness, blisters etc, etc.

If your shoes are too small and tight for your feet, they can damage toenails , etc etc.

Shoes that are too narrow in the forefoot can lead to pinched-nerve pain, corns, calluses or bunions. And shoes that are too wide will allow your feet to slide around, causing friction that can lead to blisters.

Socks

No matter how well your running shoes fit, socks can make a big difference, also.

If your socks don’t fit properly, they too can can cause problems.

So.... having taken that first step...

Looking after our feet with some simple footwork!

My personal favourite... before I even get out of bed;

I swing my legs out of bed.. and massage everything from the knee down...to the tune of... Head and shoulders knees and toes... ( I kid you not).

Knees and ankles,

Calves and toes

Calves and toes...

It gets all the blood moving and by the time you start to walk to the bathroom, everything is ready to go. (My Nan did this, every morning,... and was still walking up and down two flights of stairs, comfortably, when she was 98).

I digress...

Basic quick exercises...

1. Wiggling and clenching your toes.

This can help to strengthen the plantar fascia (one of the main muscles which goes along the sole of the foot.)

2. Try to pick up a pencil with your toes

This is fun, but can be tricky depending on the strength of your feet.

3. Take your shoes and socks off and try to ‘walk’

Walk (or move yourself forward) just by clenching and un-clenching your toes. You won’t go very far or very fast, but it will strengthen your feet very nicely.

Be sensible and don’t do too much. If you feel any pain, stop!

Little and often is always best.

Some visual aids here too..

runtastic.com/blog/en/5-wor...

To keep this short and sweet.. some simple exercises for the ankles.

I have been doing these for a while as Realfoodieclub has... again, simple and effective. For me they were to try and improve my ankle strength for trail running:) They have.

youtube.com/watch?v=Pf2EDeB...

... and tonight... before you settle down... :)

womensrunning.com/2017/05/h...

They work for men too...

I am not sure how helpful this will be, and it may be far too low level for some... but I will get better hopefully, as I move up the body parts !

Floss x

PS

Wild Ginger Running has loads of ideas for improving the health of our feet.. scroll around a bit :)

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Oldfloss
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83 Replies
Renidragas profile image
Renidragas

Hi Floss! I’ve been doing the S&F podcasts on alternate days to running for years! Thanks for the feet tips!

Oldfloss profile image
OldflossAdministrator in reply to Renidragas

Yeayayayay I have a reader.. That is brilliant...! I used the S and F podcasts a lot too !

Jazzyrunner profile image
Jazzyrunner

Hi Floss! Thank you for this. I must confess, I haven’t yet started doing the S&F 😳 but I know I should, alongside the C25k. Love these tips for the feet, and having been suffering a bit with mine, I can confirm that without strong feet, running is going to be a bit tricky! So I’m going to make more of an effort 👍🏻

Oldfloss profile image
OldflossAdministrator in reply to Jazzyrunner

It is so worth it... and folk sometimes don't realise what a difference it makes... well done you!

Jazzyrunner profile image
Jazzyrunner in reply to Oldfloss

Thanks! I’ve bought a balance board too - the physio said it’s really good preventative exercise to strengthen the ankles 👍🏻

Oldfloss profile image
OldflossAdministrator in reply to Jazzyrunner

Great stuff.. I used one of those with my hospital physio after a ruptured Achilles tendon .. ( not running related) :)

LUHAN profile image
LUHAN in reply to Jazzyrunner

Hi! Sorry to jump in...which balance board have you bought? I have been looking tonmy my children one for Christmas (soni can use it too)

Jazzyrunner profile image
Jazzyrunner in reply to LUHAN

I just got mine on Amazon - it’s a wooden PhysioRoom one. I like it because the bit that sticks out is round rather than some I saw that were just cubes. I thought it would be gentler and more of an all-round stretch/strengthen. I don’t really know anything about them, but I’m very happy with this - seems solid and well made and has good non-slip on too 👍🏻

LUHAN profile image
LUHAN in reply to Jazzyrunner

Thank you. Will take a look!

AlMorr profile image
AlMorr

Great tips from you regarding shoes and socks, when I got my gait analysis I was advised to get a shoe one size up on my normal shoe size.

Size 7 is my normal shoe size, I got size 8 proper running shoes with a pair of HillyTwin Skin ultimate anti blister socks. They are very comfortable to run.

Oldfloss profile image
OldflossAdministrator in reply to AlMorr

Thanks for this...I think folk are going to find replies like yours very useful!

Langley-Loper profile image
Langley-Loper in reply to AlMorr

Another vote from me for the Hilly socks. Completed my HM in them in rain and sea water and no blisters.

Oldfloss profile image
OldflossAdministrator in reply to Langley-Loper

Now that is a really excellent recommendation... that run was awesome.

I think we find the ones that suit us, and stick with them ,, :)

AlMorr profile image
AlMorr in reply to Langley-Loper

Was that the Half Marathon that runners ran along the seafront being drenched not just by rain but by seawater splashing over the sea wall and hitting the runners on their backs? sounds awful, apparently, they were being battered by seashells coming over the sea wall as well.

Nice, thanks. I can’t wait until you get to the knees 😊

Oldfloss profile image
OldflossAdministrator in reply to

Oh yes... they are very useful..but the calf exercises... wow!!!!

linda9389 profile image
linda9389

Having just had my four months on the couch with a stress fracture of my foot, I for one now really appreciate just how many 'bits' there are in my feet that need stretching, strengthening and warming up before I go running! Only I learned the hard way :D

Caroline Jordan has a lot of foot exercises on youtube if you want some variety. Toe yoga - lift big toe while pressing the four smaller toes to the floor, then lifting the four small toes while pressing the big toe into the floor, is something I absolutely could not do at first. I'm improving slowly! That keeps the toes flexible and you can feel it stretching and strengthening through the arch too. I also do the toe grabbers you mention (though without the pencil, I just curl and straighten toes in the air). Prior to starting these exercises my toes were super inflexible, particularly on the injured foot. Who knew it was so important! For ankle mobility (rather than strength per se), writing the alphabet in the air with your big toe (all movement coming from the ankle and toe, not the knee or leg), is an easy one to do while sitting watching TV :)

Looking forward to your next posts :)

Oldfloss profile image
OldflossAdministrator in reply to linda9389

This is just brilliant. thank you so, so much much...:)

I am going to find those exercises and link them here.

Folk will find them really useful...and I am so, so glad you are getting back on track now my friend:) x

linda9389 profile image
linda9389 in reply to Oldfloss

😊xxx

Jazzyrunner profile image
Jazzyrunner in reply to linda9389

Thank you for this - Caroline Jordan looks awesome! Really helpful 👏🏻

linda9389 profile image
linda9389 in reply to Jazzyrunner

I really like her workouts and some of her comments make me smile too! She's really positive and clear though and you really do get worked put!

Jazzyrunner profile image
Jazzyrunner in reply to linda9389

I’ve got a long playlist waiting for me in my running folder now! 😅

Mummycav profile image
Mummycav

These are excellent oldfloss, really they are....it’s so easy to just go run, come back and get on with your day with no pre or post stretches....then wonder, the day after, why it hurts??!!! Stretching is so important, this is just the reminder that we need xx

Oldfloss profile image
OldflossAdministrator in reply to Mummycav

Thank you... we do all need little reminders to look after ourselves; as the TV Ad says.. we are worth it! xx

Vintage61 profile image
Vintage61

I love this, bring it in!!! 🙌🏻💕🙌🏻

Oldfloss profile image
OldflossAdministrator in reply to Vintage61

I am glad! I hope to keep the theme of the exercises, simple and doable:)

UnfitNoMore profile image
UnfitNoMore

My feet are probably the bit I do neglect... ankles and up is my usual routine, so I intend to give all this a first go in the morning. Thanks

Oldfloss profile image
OldflossAdministrator in reply to UnfitNoMore

Welcome!

LiisaM profile image
LiisaM

These look like a nice challenge for balance, as well. Thx, OF!

LiisaM profile image
LiisaM in reply to LiisaM

P.S. I find that I start to ache in my old joints if I DON'T run. I'll bet that those who are as old as I am understand this and have experienced it, too. Truly!

Oldfloss profile image
OldflossAdministrator in reply to LiisaM

I am exactly the same.. keeping moving is essential for me too... and not just run days,,, I have my daily routines for keeping the muscles healthy:)

Oldfloss profile image
OldflossAdministrator in reply to LiisaM

That is great... some of the exercises are fun!

LiisaM profile image
LiisaM in reply to Oldfloss

About 5 years ago(!) I remembered skipping as a child and tried to do it, but my legs didn't remember how. I had to re-teach them and now I do it for a few steps every now and then. Really! I was surprised my legs had forgotten!

Mumpark profile image
Mumpark

Oldfloss I feel so guilty I have been a runner for 10 years now ( but I only did C25K 2 years ago and joint the forum.)

I have never done any other exercises other than run.

And I am nearly 65

Oldfloss profile image
OldflossAdministrator in reply to Mumpark

If it works for you, with no extras then that is fine...But, if you feel the need. or for some reason your body tells you it needs them, then the simple exercises are available:)

I started at 65, and i have just increased and developed my daily routines over the years :)

I also up my exercise before a HM...

Knittingrunner profile image
Knittingrunner

Thank you oldfloss for this. Exactly what I needed. Going off todo those exercises now. Perfect. 😊🏃🏻‍♀️

Oldfloss profile image
OldflossAdministrator in reply to Knittingrunner

Just super.. I am glad!

Agelesslass profile image
Agelesslass

Thanks Floss, my toenails have really suffered now I’m doing long distances, but my shoes seem to fit fine, but obviously not 👍👍

Oldfloss profile image
OldflossAdministrator in reply to Agelesslass

Well, worth getting checked and the socks too maybe? x

Tbae profile image
Tbae

Going to jump on and start trying out your routines.

Fabulous Floss, beautifully written, simple and essential.

Will take the time to follow up on all the links also.

Really looking forward to this.Your knowledge and teaching abilities are inspiring .Promise you will not work too hard.Your contribution is already off the scale.

❤️👊💥🏃‍♀️⭐️👏👏

Oldfloss profile image
OldflossAdministrator in reply to Tbae

Lovely man... well done you...

I did my toe exercises last night.. and it clearly paid off in a 100 yard dash this morning... :) Ha ha

Jogunlikely profile image
Jogunlikely

Just tried the toe yoga sun salutation 🤣 I can only move all 5 toes at once. If I concentrate REALLY hard I can raise just the big toe on right foot a teeny tiny bit. To raise the other toes I have to hold my big toe down. Some practice required me thinks 🤣🤣🤣

Just found my October quest! Thanks Floss 😊

Oldfloss profile image
OldflossAdministrator in reply to Jogunlikely

Perfect.. I have this image of you now!!! x

Getfitok profile image
Getfitok

Will try these from the IC as I’m still out of action. Thanks for the tips 😊

Oldfloss profile image
OldflossAdministrator in reply to Getfitok

It is amazing what we are able to do on the IC... I did exercise for one leg and core, when I had a calf tear!!

Nibsy profile image
Nibsy

Thank you so much for highlighting this forum, it had passed me by. Excellent tips, I will be trying them out as I work to reach 10k 😊

Oldfloss profile image
OldflossAdministrator in reply to Nibsy

That all sounds great, keeping the rest of us going, along with the legs:)

Realfoodieclub profile image
Realfoodieclub

Thanks Floss, great post as ever, Rfc xxx

Oldfloss profile image
OldflossAdministrator in reply to Realfoodieclub

Welcome.. thanks !

Bluebirdrunner profile image
Bluebirdrunner

So good to have this post here Floss, it all looks brilliant, and definatley something I will start to do.

I'm not weight bearing at the moment, but I'm scrunching my toes and picking out the bits I can do. Once I get the go ahead I will be doing them all!

Looking forward to the next instalment.😊xxx

Oldfloss profile image
OldflossAdministrator in reply to Bluebirdrunner

Thanks you.. toe scrunching sounds great to me.. and some of those chair exercises that linda9389 put up... ( here or Strava???) .

You will be back out there soon xxx

Granspeed profile image
Granspeed

Spot on! (As ever. 👍) Adding these into my day immediately. 😄👍👣 I fancy some of the recommended exercises could usefully be done while nibbling my piece of cake, even! 😄

Oldfloss profile image
OldflossAdministrator in reply to Granspeed

Minimum input, maximum effect and feel good factors too :) xx

Granspeed profile image
Granspeed in reply to Oldfloss

Obviously the Perfect Plan! 😊👍

GoGo_JoJo profile image
GoGo_JoJo

I'd just like to add that although we all pay attention to our running footwear we should pay attention to all our shoes too.

I'm suffering just now as my last work shoes wore out really badly leaving me zero support underfoot but now the replacements are too big and I'm getting major pain whilst waiting for yet another pair! Any shoes we spend any decent amount of time in really need to be right.

Plus my new trail shoes just aren't right, my poor feet! I'm massaging extra every day and my sports massage included a good foot session too!

Oldfloss profile image
OldflossAdministrator in reply to GoGo_JoJo

Just read an article on this...really interesting.

profeetpodiatry.com.au/2019...

GoGo_JoJo profile image
GoGo_JoJo

Oooh just remembered too... there was a piece on BBC Sussex radio advising against wearing slippers at home as they can encourage a shuffling gait. They actually recommended trainers or supportive footwear especially as we get older. 🤔

Oldfloss profile image
OldflossAdministrator in reply to GoGo_JoJo

I go barefoot at home...as does small runner in training..slippers make me think of my great granny..!😉

GoGo_JoJo profile image
GoGo_JoJo in reply to Oldfloss

👍🏻🤣

TailChaser profile image
TailChaser in reply to GoGo_JoJo

I’ve got Birkenstock slippers Jo, do you think they’d be ok? I hate normal slippers. If not, they’re coming off (but I don’t think I could go without socks, it’s too cold!!) 😊

GoGo_JoJo profile image
GoGo_JoJo in reply to TailChaser

So long as your foot is properly supported and its not encouraging a shuffle like say flip flips do you should be ok. Sometimes slippers are cosy but it's definitely something to bear in mind!

TailChaser profile image
TailChaser in reply to GoGo_JoJo

Yeah, definitely, thanks! My slippers aren’t cosy. They did have a fleece lining but it’s all worn off so they’re like normal Birkenstocks now (i.e very supportive) No ‘soft shoe shuffle’ here if I can ever avoid it 👍

Slinkymalinki profile image
Slinkymalinki

Thanks Floss! Just what I needed. Great to have video & web links. Never thought of massaging my lower legs but will start tomorrow - I really suffer from stiff ankles first thing in the morning!

Oldfloss profile image
OldflossAdministrator in reply to Slinkymalinki

Great stuff..think the song... Head, shoulders knees and toes... only...Calves, ankles, knees and toes:) Rotate the ankles too.. and do happy feet, ( toes up) and sad feet ) toes down !

Slinkymalinki profile image
Slinkymalinki in reply to Oldfloss

Well, that did make a difference! I'm a convert - thank you! 🙏😊

Oldfloss profile image
OldflossAdministrator in reply to Slinkymalinki

Great stuff... I love the idea of all of us sitting on the edge of our beds singing... ! x

TailChaser profile image
TailChaser

This sounds awful but I never thought of exercising my feet Floss! 🤦🏻‍♀️ I have arthritis in my right toes so I think it will be a very good idea. Thank you for this 😀x

Oldfloss profile image
OldflossAdministrator in reply to TailChaser

Every little helps, as they say :) I have an odd, big toe and I do massage it a lot as it often really aches... :)

TailChaser profile image
TailChaser in reply to Oldfloss

I suppose if they shout at you enough you notice them more. I don’t really like touching my feet (too tickly!!) but I do massage ccs cream into them each day. I suppose that’s better than nothing.

Oldfloss profile image
OldflossAdministrator in reply to TailChaser

Definitely.. I don't have ticklish feet.:)

I think because I always went around barefoot as a child and ran barefoot, ( until the spike incident in a race) I have quite tough feet... but have always looked after them.

tiggs1 profile image
tiggs1

I have set my alarm 15 minutes early for work to allow time to massage my ankles and feet and do the exercises from the video... thank you :)

Oldfloss profile image
OldflossAdministrator in reply to tiggs1

Brilliant stuff...x

Dexy5 profile image
Dexy5

Ooh those one legged squats look difficult. It’s as much as I can do to to stand on one leg ......

I will try it though 🦵🏾

Oldfloss profile image
OldflossAdministrator in reply to Dexy5

Ha ha.. Photo needed I think :)

I am about to post this next week's exercises for our calves too.. and there is a one legged one there too! :) xx

linda9389 profile image
linda9389

Just wanted to leave a link to a fab rehab routine I've been following for the last few days. I hadn't realised just how 'out of condition' my feet and ankles had become since the stress fracture 5 months ago. As soon as I started to run, various muscles/ligaments/tendons went ping! This simple routine is working my feet really well, and is an amazing warm up before a run for these early rebuilding runs youtu.be/vz2ZELsr0dQ

Oldfloss profile image
OldflossAdministrator in reply to linda9389

Brilliant..thank you!!!

Guinea70 profile image
Guinea70

This is great, thank you for the link to the forum from C25K I been looking for advice especially for my ankles and this is brilliant, full of really useful tips :)

Oldfloss profile image
OldflossAdministrator in reply to Guinea70

So glad you found us ...there are posts on calf muscles and this week..knees too:)

ju-ju- profile image
ju-ju-

Great post x

Oldfloss profile image
OldflossAdministrator in reply to ju-ju-

Thanks Ju..We are at the head, shoulder and neck now..post going up later!

ju-ju- profile image
ju-ju- in reply to Oldfloss

Theres a song there I think!!!!

Oldfloss profile image
OldflossAdministrator in reply to ju-ju-

The post title is exactly that!

Keayma profile image
Keayma

I have found his really useful. Will use the exercises to help with my run.

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