Jul 22, 2024
Training Tips by Runzy Director of Coaching Joe McConkey
Upgrade Your Tires
Like tires to a car, our feet are our connection to the ground. With twenty muscles working to absorb and apply force and five main nerves communicating back through the sciatic nerve, our feet have a major role in how our body and mind sense and react to force. With a quick response, relaxed swing phase, and optimal circulation our response to the ground can be fluid, pain-free, fast and efficient. If there is hypertension, inflammation, or inhibited neural pathways in the foot, however, the rest of the chassis will quickly start to break down.
With just a few easy habits in place though we can ensure we have the highest performance wheels available.
Tall Toe Walk - walk on your tippy toes for one min
Shin Walk - walk on your heels for one min
Towel Grab - with bare feet scrunch up a towel by grabbing and pulling it towards you with your toes
Foot Yoga
- practice lifting your big toes up while pressing your little toes down
- practice lifting your little toes up while pressing your big toes down
- practice lifting all your toes up and separating them all from each other
- stand on the outside of your feet and strongly clench your arches
- stand on the inside of your feet and lift up the lateral side of your feet
Ankle Alphabet - while lying, with one leg up and resting on the other, spell the alphabet with your foot, in big capital letters.
If any of the above are difficult, present tension or cramping, or are asymmetrical it is time to upgrade your tires! First apply strong self-massage to the calf, shin and feet. If there is pain or hypertension with pressure, gaining pliability in these areas through regular self-massage is a must. Once you have optimal pliability, begin incorporating the above exercises regularly in your program. A regular habit of strong self-massage combined with the above exercises is a great way to get brand new tires, free of charge.
