How to improve running using science

Every journey begins with a single step; how you put one foot in front of the other is the key to improving running.

Injury prevention is the key factor for longevity running. This can be achieved by exercising the foot and ankle complex with mobility and strengthening exercises.

Did You Know:

Runners who have had ankle sprains are 47-73% expected to experience another sprain.

Apart from the traditional strength exercises, such as squats and lunges. Running does strengthen the foot and the ankle. Running with a repeated foot stance form brings a risk that can likely cause injuries. For example, runners who strike the ground with the forefoot increase the calf’s impact forces and injury risk.

The science behind the correct running techniques will prevent you from ankle and foot injuries. Promotes a speedy recovery and makes you an effective speedster.

 While running can reduce cardiovascular diseases and chances of physical weakening. Effective running stance serves to protect us from the injury risk such as:

– Runner’s knee (heel strike)

– Ankle & foot injuries (heel strike landing runners may experience this injury)

– Shin splints (forefoot strike runners are at high risk for this injury)

We will explore the understanding of running form and running stances. Applying small details with your training leads to major improvements.

For athletes to understand the possibility of key progressions. They need to train the key muscles for the best running form. Understand which training exercises make you faster and an explosive runner.

Ankle Dorsiflexion– The backward flexing of the foot. Imagine wrapping a towel around your foot and pulling the towel toward the ceiling.

Dorsiflexion is the missing link that will develop your running experience

Much emphasis has been placed on training the plantarflexion of calf raises. This is reasonable because calf raises exercises to strengthen the back of the calf muscles. 13% of your lower leg power comes from the calf. The dorsiflexion exercises will increase the strength of the foot and ankle complex.

The length and tension related to running

The foot landing phase can develop approx 8 times your body weight. The foot complex is an important part of the running process. The ankle tendon and ligaments take and apply force to the ground. This acts like springs to the athlete’s foot strides.

By training ankle dorsiflexion, you are gearing yourself up for success. Not only will it strengthen the opposite muscle of the calf. It will also protect you against shin splints with the soleus and tibialis posterior by not landing on the forefoot.

Plantarflexion and dorsiflexion running balances the muscle’s length and tension relationship between the back and front of the calf. I will also create perfect synchronization during the cyclical running phase.

The landing phase’s first contact point is the heel of your foot. The body weight mass expands, and the surface area reduces force plus speed equals acceleration. When the heel contacts the ground, the front-end calf muscles contract. Then the energy gets transferred to the plantarflexion motion.

The plantarflexion phase contracts the calf muscle and relaxes the anterior tibialis muscles. There is a lack of training applied to this part of biomechanics. Most runners identify themselves as in one camp or the other. In reality, plantarflexion and dorsiflexion work together in unity.

It would be asking for trouble to use heel strike or toe-off as only running landing mechanics. This will neglect coordination in muscle functions. Heel and toe foot strike work together as an efficient running form. Overusing one stance will invite muscle imbalance, injury, and overactive muscles.

According to a National Academy of Sports and Medicines report. 7.9% of soccer players and 7.2% of runners experienced ankle sprains, not to mention ordinary, everyday accidents and falls. 30% of people who get ankle sprain injuries experience side effects. Damages such as chronic ankle instability can lead to long-term osteoarthritis.

How to strengthen the ankles for running

It is important to strengthen the ankle-foot complex. The best way to exercise the ankle is to apply exercises that train muscles, tendons, and ligaments. The following exercises demonstrate how the muscles work with opposite muscles.

 1) Benefits of dorsiflexion exercises:

The Dorsiflexion works the opposite of the back calf muscles. The use of heel landing and toes point upward. This motion will contract the anterior tibia muscles in the front part of the calf muscles. It will also engage the posterior chain muscles, such as glutes and hamstrings.

How to exercise anterior tibia muscles:

1) Stand with your heel on the edge of a platform with a depth

2) Drop the balls of your foot to the ground without touching the floor

3) Raise the tip of your towards backward towards the ceiling

This exercise can be carried out on calf machines. Instead of applying pressure on the balls of the feet. Place the pressure of weight on the heels. Then push to extend. As the machine’s weight retracts, it will contract the anterior tibia muscles.

2) Benefits of peroneus muscles exercises:

This stance is relatable to ankle inversion and when you contract peroneus muscles located at the side of the feet. The lateral ankle ligaments lengthen. When you release tension and lower the weight, the lateral ankle ligament regulates to normal shape. You should feel a burn on the outside calf head. The stretching and contracting of the lateral ankle ligament.

How to exercise peroneus muscles:

1) Set yourself up for a calf raises

2) place the balls of the feet inward and the heels at shoulder-width apart, like a pigeon toe

3) make sure the weight is placed on the outside of the foot. Raise the body up to contract the muscles, then release to lower the body down

4) Repeat for the desired reps.

Note: Strength exercise is one element of training modalities. Other components for fitness are:

• Flexibility & Stability
• Muscle endurance
• Strength
• Power
• Speed Agility & Quickness (Plyometrics)

3) Medial calf raises benefits

Strengthen posterior tibialis muscles, medial calf head, and ankle ligaments when you contract the medial calf head by raising the calf on the balls of the feet. The anterior ankle ligament relaxes and expands. When you lower the calf raises, then the medial ankle ligaments contract under tension.

This stance is relatable to the ankle eversion foot stance. It can help avoid shin splints injuries. You should feel a burn on the medial calf head. The lengthening and contracting of the anterior ankle ligaments.

How to do the exercise:

1) Set up as you would as you do a standing calf raises

2) pointing the toes outward while drawing the heels in. The balls of the feet should be about shoulder-width apart. Like duck feet

 3) Raise the body on the inside of the balls of the feet. Contract the muscles, then lower to lengthen and relax the muscles

4) repeat for the desired repetitions.

Ankle injuries 

Reduce your risk of injury by owning your training environment if you can imagine losing balance. The majority of people cannot sustain their body mass under the small surface area of their feet. Such as on the ball of the foot, eversion stance, inversion stance, and on their heels.

With balancing ability on the 4-point contact foot. The chances of regaining balance increase. Suppose you can apply the other leg to counterbalance, even by hopping around many times.

You can be stronger and have dense body mass but still, be light on your feet when you have the bounce ability to hold body mass on a small surface area. The foot complex’s plantar flexion, Dorsiflexion or pronation, and supination angles.

Injury’s recovery time

Muscle strain

Grade	3 weeks – 6 months
Laceration	3- 7 weeks

Tendinosis

Tendinosis	5 weeks- 6 months
Tendon: tendinitis	5 weeks- 6 months
Grade 1	0-3 days
Grade 2	3 weeks – 6 months

Ligament Sprain

Grade 3	5 weeks- 1 year
Articular cartilage repair	2 months- 1 year
Ligament Graft	2 months – 1 year

Training the foot and ankle will make you agile in multi-dimensions when facing awkward positions that can lead to getting an injury. The body has now adapted through training. The body can fix a nearly twisted ankle before an injury through sensory feedback information.

The plyometric training through neuromuscular adaptations. Provides the athletes the landing mechanism for a safe landing, from jumping exercises or sport-specific contests. Avoid ankle injuries such as torn ligaments and tendon strains.

The other benefit of training the 4-point foot contacts is the quick recovery. Once any muscle or bone is trained to absolute strength and optimal capacity, it never returns to its original state but only strengthens post-injury, tear or break.

The same principle applies to the foot and ankle systems. It is expected that injuries will occur at some point. The training of the foot complex provides assurance. The speedy recovery that all runners desire.

It is important not to neglect the lower extremity of the foot complex training. It’s the first point of contact with the ground of the anatomy kinetic chain, followed by the knee and hips. It’s the foundation that enables all musculoskeletal anatomy to function. It enforces and absorbs force for optimal running. Failing to take care of the foot complex will onset the upper kinetic chain injuries and dysfunction.

Conclusion: Why training ankle plantarflexes and dorsiflex will improve your running mechanics

The ankle-foot complex is the base of the running anatomy biomechanics. The ankle-foot complex training complements almost all exercises in the fitness library. Building a solid foundation in this part of the body will improve your walking gait. If you target ten thousand steps, or if you go running outdoors, and even if you’re an accomplished athlete. This training method will help you become foot complex pain-free. Resilient on ankle injuries and will elevate your running to your personal best.

Note:

-Please consult your doctor. Personal trainer, if you need advice, try the exercises.

You may also read our blog on LEG TRAINING EXERCISES FOR FOOTBALL PLAYERS

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