The most important pieces of your running equipment...

[Oldfloss]

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...(Not working as expected?)

... 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

[Renidragas]

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

[Oldfloss Administrator in reply to Renidragas]

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

[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 Administrator in reply to Jazzyrunner]

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

[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 Administrator in reply to Jazzyrunner]

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

[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 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 in reply to Jazzyrunner]

Thank you. Will take a look!

[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 Administrator in reply to AlMorr]

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

[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 Administrator 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 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.

[Hidden]

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

[Oldfloss Administrator in reply to Hidden]

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

[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

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 Administrator 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 in reply to Oldfloss]

😊xxx

[Jazzyrunner in reply to linda9389]

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

[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 in reply to linda9389]

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

[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 Administrator 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]

I love this, bring it in!!! 🙌🏻💕🙌🏻

[Oldfloss Administrator in reply to Vintage61]

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

[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 Administrator in reply to UnfitNoMore]

Welcome!

[LiisaM]

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

[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 Administrator 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 Administrator in reply to LiisaM]

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

[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]

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 Administrator 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]

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

[Oldfloss Administrator in reply to Knittingrunner]

Just super.. I am glad!

[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 Administrator in reply to Agelesslass]

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

[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 Administrator 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]

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 Administrator in reply to Jogunlikely]

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

[Getfitok]

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

[Oldfloss Administrator 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]

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 Administrator in reply to Nibsy]

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

[Realfoodieclub]

Thanks Floss, great post as ever, Rfc xxx

[Oldfloss Administrator in reply to Realfoodieclub]

Welcome.. thanks !

[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 Administrator 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]

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 Administrator in reply to Granspeed]

Minimum input, maximum effect and feel good factors too xx

[Granspeed in reply to Oldfloss]

Obviously the Perfect Plan! 😊👍

[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 Administrator in reply to GoGo_JoJo]

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

profeetpodiatry.com.au/2019...

[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 Administrator 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 in reply to Oldfloss]

👍🏻🤣

[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 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 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]

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 Administrator 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 in reply to Oldfloss]

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

[Oldfloss Administrator in reply to Slinkymalinki]

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

[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 Administrator 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 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 Administrator 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]

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 Administrator in reply to tiggs1]

Brilliant stuff...x

[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 Administrator 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]

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(Not working as expected?)

[Oldfloss Administrator in reply to linda9389]

Brilliant..thank you!!!

[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 Administrator in reply to Guinea70]

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

[ju-ju-]

Great post x

[Oldfloss Administrator in reply to ju-ju-]

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

[ju-ju- in reply to Oldfloss]

Theres a song there I think!!!!

[Oldfloss Administrator in reply to ju-ju-]

The post title is exactly that!

[Keayma]

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