{"id":23162,"date":"2023-06-06T13:35:21","date_gmt":"2023-06-06T11:35:21","guid":{"rendered":"https:\/\/www.220triathlon.com\/?p=139428"},"modified":"2023-06-06T13:39:56","modified_gmt":"2023-06-06T11:39:56","slug":"how-to-wake-up-your-feet-for-a-faster-run","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/220triathlon\/rss_feed\/how-to-wake-up-your-feet-for-a-faster-run\/","title":{"rendered":"How to wake up your feet for a faster run"},"content":{"rendered":"

You might think you know how to warm up for a run, but do you ever work on your feet? Hannah Wright explains why you should never neglect your feet before a run\u2026 <\/p>

By Hannah Wright\n \t\t<\/p>

Published: Tuesday, 06 June 2023 at 12:00 am<\/p>

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Warming up for a run<\/a> mostly involves gentle jogging and dynamic stretching but how often do you pay attention to your feet beforehand? \u00a0<\/strong><\/p>\n

I would say most of us spend little or no time getting their feet ready, which is surprising considering they do most of the hard work!<\/p>\n

With over 7,000 nerve endings, 33 joints, 26 bones and more than 100 tendons, muscles, and ligaments<\/strong><\/a>, your feet are something amazing and should not be neglected.<\/p>\n

Therefore by adding in just a 5-minute warm-up for your feet, this will help to improve your stability, enabling a smoother and easier run with the potential for a better performance.<\/p>\n

Proprioception \u2013 what is it and why do we need it? <\/strong><\/h2>\n

Proprioception is essentially our body\u2019s \u2018sixth sense\u2019, which creates the awareness of where our body is within space and is why we can walk and run without having to look down at our feet to see where they\u2019re going.<\/p>\n

Another example, is being able to touch your finger to your nose with your eyes closed.<\/p>\n

In short, proprioception plays a huge role in keeping your body injury-free, especially when running.<\/p>\n

Simple exercises to help to improve and challenge our body\u2019s proprioception mostly include balance exercises, for example standing on one leg with your eyes closed. However, there are other things you can do to help.<\/p>\n

Feet warm-up<\/strong><\/h2>\n

1. Massage<\/strong><\/h3>\n

Massage has a great deal of benefits including increased circulation and increased joint mobility. This is great if you\u2019re about to put on your trainers and head out for a run.<\/p>\n

So, before you put your trainers on, with or without socks on, massage your feet! Hold your foot in your hands and work your thumbs into the sole of your foot, working from the balls of your feet all the way along the arch, up into the heel.<\/p>\n

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