This is the argument that Christopher MacDougall and Eric Orton make of their latest book, Born to Run 2: The Complete Training GuideMacDougall’s training-led continuation of industry change Born to run from 2009. It’s filled with practical advice like shape-shaping skills, healthy recipes, suggestions for running along with your dog, and yes, why you need to run in shoes with less cushioning (the unique book led to a minimalist revolution followed by a maximalist response). The overarching theme that ties all of it together is learning to run in a way that we enjoy.
To love running, it must be fun – without leaving you injured. A powerful foot core could be the key to avoiding injury, argue MacDougall and Orton. “We often went too far into the abs, but from a runner’s perspective, whatever the athletic perspective, hey, the core of the foot is more necessary,” MacDougall tells Well+Good. Having a powerful foot core means not only a stable connection to the bottom, she says, but additionally awareness How we use feet.
Whether you are a runner or not, your entire body might be affected, says Orton. This is because activating the feet provides higher stability along the complete length of the ankles, knees, and hips, allowing us to more easily utilize the key muscle groups that help us move, corresponding to the hamstrings, quadriceps, and glutes.
one chapter Born to Run 2 is devoted to a few easy exercises that may allow you to do that, and we’ve got shared them here. The skills could seem minor at first glance, but they’re surprisingly effective. “They work in a short time,” says MacDougall.
The key’s to do them usually, for just just a few minutes a day. MacDougall recommends using them as a warm-up before heading out the door, and likewise admits he and his wife put them on while waiting for his or her coffee to brew or standing in line at the shop. “Once you get it into your system,” he says, “it becomes a extremely rewarding little habit and a challenge that you would like to take pleasure in on a regular basis.”
Here are three exercises taken from the book:
1. Balance on one leg barefoot
- Balance on one leg, on the forefoot, on a firm surface along with your heel barely raised to feel good and firm within the arch of your foot.
- Use a wall, chair, or partner to assist stabilize you if needed.
Note: This shouldn’t be an up and down calf raise exercise. There isn’t any movement, only stabilization.
How much: 30-90 seconds per foot or until fatigued.
Pay special attention to: Where do you’re feeling it. Some can fight with strength of their legs; others could have stronger feet and feel probably the most fatigue within the calves or buttocks.
(You’ll feel it where you wish it,” Orton tells Well+Good. “Where your weakest link is.”)
2. Side lift
- Balance barefoot on the suitable forefoot, using a wall, chair, or partner to assist stabilize you.
- Keeping your right leg straight, lift your left leg out to the side (consider opening half a pair of scissors).
- Raise your left leg only as high as you possibly can, keeping your hips horizontal, then return to the starting position.
Note: This is a stabilization exercise for the standing leg, not a variety of motion exercise for the swing leg.
How much: 15-25 reps, then repeat with the alternative leg.
3. Knee raises
- Balance barefoot on the suitable forefoot, using a wall, chair, or partner to assist stabilize you.
- Keeping your right leg straight, lift your right heel barely.
- Now lift your left knee in front of you as high as possible after which return to the starting position. Try to maintain your movements slow and controlled.
- We deal with the standing leg, not the moving leg.
How much: 15-25 reps, then repeat with the alternative leg.
