WANT TO RUN FASTER?…GET STRONGER FEET. HERE'S HOW...

 
 
 

When it comes to endurance training, we often focus on the big-ticket items; run volume, bike intervals, strength training, and recovery protocols. But if you're serious about long-term performance and staying injury-free, there's a critical piece of the puzzle that might be flying under your radar: your feet.

At Strength For Endurance, we’ve seen time and again how the feet - the literal foundation of movement - are often the most overlooked and undertrained part of an athlete’s body. And yet, they’re key to unlocking strength, resilience, and longevity in any endurance sport.

Why Foot Strength Matters

If you love to run, ride, hike, or simply stay active, your feet are constantly under load. They're your first point of contact with the ground, absorbing impact and producing power through your entire kinetic chain. Weak, stiff, or dysfunctional feet can be the root cause of recurring injuries like plantar fasciitis, Achilles tendinopathy, shin splints, and even knee and hip issues.

The majority of lower limb injuries in the endurance world stem from the knee down. Why? Because we’ve underestimated the demand placed on our feet and failed to build the right kind of conditioning to support those demands.

 
 

You Can Train Your Feet - And You Should

Many people believe that foot health is set in stone - “I have bad feet,” they say, or “I’ve always had stiff toes.” But that’s simply not true. Just like any other part of your body, your feet can be trained, mobilised, and strengthened. We’re not just talking about orthotics or fancy shoes - we’re talking about putting in the actual work.

That means:

  • Going barefoot more often (around the house, in the garden)

  • Manipulating and stretching your toes (yes, even while watching TV)

  • Working on foot mobility and balance daily

  • Building up foot and ankle strength with targeted exercises

At SFE, we often integrate foot-focused drills into warm-ups and strength sessions. From barefoot single-leg balances to toe mobility work, it’s all about reconnecting your brain to your feet and restoring function that may have been lost over years of shoe-wearing and inactivity.

 
 

Develop the Spring

As adults, we often lose the natural bounce and spring we had as kids. Life becomes more sedentary, and we stop doing the little things - jumping, skipping, hopping - that keep our bodies agile. Bringing back low-level plyometric drills is a game-changer.

Try incorporating exercises like:

  • Jump landings

  • Lateral hops

  • Skater jumps

  • Pogos and single-leg hops

These not only build strength but also improve your neuromuscular coordination and help restore that youthful spring in your step. Done barefoot or in minimalist footwear, they can radically increase the integrity and power of your feet.

 
 

The Elephant in the Room: Compensation Patterns

You might be doing all the “right” things - glute work, hamstring curls, core sessions - but if your feet aren’t strong and mobile, your movement is compromised from the ground up. The big toe, for example, plays a crucial role. If it's locked up due to a bunion or stiffness, it throws off your balance and gait.

At SFE, we hold every athlete accountable - not just in their training volume, but in how they move. We regularly assess running gait, cycling posture, swimming mechanics, and strength technique. Why? Because compensations start subtle and build into bigger issues if left unchecked.

Small Changes, Big Wins

You don’t need a complete overhaul to see benefits. Start small:

  • Take your shoes off and really look at your feet.

  • Spend 5 minutes a day mobilising your toes.

  • Integrate barefoot drills into your strength work.

  • Pay attention to how you balance and move - left vs. right, barefoot vs. shoes.

The results? More control, fewer injuries, better performance, and a deeper connection to your body.

 
 

Final Thoughts

You’ve got big goals - marathons, ultra races, long hikes, triathlons. But are your feet ready to carry you there?

Don’t wait until pain forces your hand. Be proactive. Start integrating foot health into your training now and watch your performance, confidence, and resilience skyrocket.

If you’re not sure where to start, our SFE Athlete Pathway is designed for this exact purpose - giving endurance athletes of all levels the tools to build from the ground up, quite literally.

Want to take the first step? Book your free consultation call or subscribe to our email list to receive weekly training tips and injury guidance.

Your feet will thank you.

 
Strength for Endurance LtdComment