{"id":63,"date":"2022-09-01T14:28:00","date_gmt":"2022-09-01T14:28:00","guid":{"rendered":"http:\/\/www.ecrunproject.com\/blog\/?p=63"},"modified":"2022-08-09T13:27:11","modified_gmt":"2022-08-09T13:27:11","slug":"strong-feet-runners","status":"publish","type":"post","link":"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/","title":{"rendered":"Strong Feet for Runners"},"content":{"rendered":"

Runners need strong feet.<\/p>\n

Your feet are your base.\u00a0 They hit the ground first with every step you take and bear the brunt of impact.\u00a0 Amazing structures with 26 bones, 33 joints and over 100 muscles, ligaments and tendons, strong feet help runners do important things. Things like balance, engage their cores and \"strongmaintain proper posture.\u00a0 Of course, our feet don’t operate alone.\u00a0 They’re attached to our ankles so those need to be tough, too.\u00a0 Building a better athlete starts at the bottom with strength and stability in our feet and ankles.\u00a0 Here are some of Team ECRP<\/a>‘s favorite ways to build a strong base:<\/p>\n

Bare them:<\/strong>\u00a0 Lose your shoes as much as you can.\u00a0 Go barefoot (or socked).\u00a0 Proprioception is the ability to sense where parts of our body are in relation to the others and the strength required for movement.\u00a0 It gets destroyed by wearing shoes.\u00a0 Limited proprioception makes us visually dependent and slows reactions times.\u00a0 It can also increase risk of injury.\u00a0 Bare feet improve our foot’s ability to respond to the ground it touches, even when it’s back in a shoe, for better balance and fewer potential missteps.<\/p>\n

Work them:<\/strong>\u00a0 Do toe gymnastics.\u00a0 Spread your toes out as far as you can then pull them back together.\u00a0 Try moving each toe individually.\u00a0 You can also practice balancing on one foot.\u00a0 Keep your big toe flat and foot long to exercise the foot\u2019s muscles.\u00a0 Work towards holding it for one minute with your eyes closed (an additional challenge).\u00a0 This will help develop balance and the strength of the tendons and ligaments that support your ankle.\u00a0 You might be surprised how hard this is on your first try but it can quickly improve with a little work.<\/p>\n

\"strongLove them:<\/strong>\u00a0 After all that work, strong feet need a little love.\u00a0 Take care of them with a roller ball or massage.\u00a0 The improved circulation will bring needed oxygen and nutrients to hard working muscles.\u00a0 It’s easy to do while you’re catching up on the paper or binging Netflix.<\/p>\n

Remember that each step starts with your foot then rolls up through your body.\u00a0 Take good care of your feet and they’ll take good care of you.<\/p>\n

Coach Meredith<\/p>\n","protected":false},"excerpt":{"rendered":"

Runners need strong feet. Your feet are your base.\u00a0 They hit the ground first with every step you take and bear the brunt of impact.\u00a0 Amazing structures with 26 bones, 33 joints and over 100 muscles, ligaments and tendons, strong feet help runners do important things. Things like balance, engage their cores and maintain proper […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[15,16],"tags":[22,9,21],"jetpack_publicize_connections":[],"yoast_head":"\nStrong Feet for Runners - East Coast Run Project<\/title>\n<meta name=\"description\" content=\"Strong feet are the base of your running body. Learn what they do, why you need them and how to make them tougher in this week's blog!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strong Feet for Runners - East Coast Run Project\" \/>\n<meta property=\"og:description\" content=\"Strong feet are the base of your running body. Learn what they do, why you need them and how to make them tougher in this week's blog!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/\" \/>\n<meta property=\"og:site_name\" content=\"East Coast Run Project\" \/>\n<meta property=\"article:published_time\" content=\"2022-09-01T14:28:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-08-09T13:27:11+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.ecrunproject.com\/blog\/wp-content\/uploads\/2016\/09\/foot-300x238.gif\" \/>\n<meta name=\"author\" content=\"Coach Meredith\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Coach Meredith\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/\",\"url\":\"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/\",\"name\":\"Strong Feet for Runners - East Coast Run Project\",\"isPartOf\":{\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/#website\"},\"datePublished\":\"2022-09-01T14:28:00+00:00\",\"dateModified\":\"2022-08-09T13:27:11+00:00\",\"author\":{\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/#\/schema\/person\/b7f6d4935d9a4b10fe44c4a7169f7524\"},\"description\":\"Strong feet are the base of your running body. Learn what they do, why you need them and how to make them tougher in this week's blog!\",\"breadcrumb\":{\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.ecrunproject.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Strong Feet for Runners\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/#website\",\"url\":\"https:\/\/www.ecrunproject.com\/blog\/\",\"name\":\"East Coast Run Project\",\"description\":\"Destination Faster\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.ecrunproject.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/#\/schema\/person\/b7f6d4935d9a4b10fe44c4a7169f7524\",\"name\":\"Coach Meredith\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/a05e61c979d34c16732f3d0ce50a7c01?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/a05e61c979d34c16732f3d0ce50a7c01?s=96&d=mm&r=g\",\"caption\":\"Coach Meredith\"},\"url\":\"https:\/\/www.ecrunproject.com\/blog\/author\/meredith\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Strong Feet for Runners - East Coast Run Project","description":"Strong feet are the base of your running body. Learn what they do, why you need them and how to make them tougher in this week's blog!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/","og_locale":"en_US","og_type":"article","og_title":"Strong Feet for Runners - East Coast Run Project","og_description":"Strong feet are the base of your running body. Learn what they do, why you need them and how to make them tougher in this week's blog!","og_url":"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/","og_site_name":"East Coast Run Project","article_published_time":"2022-09-01T14:28:00+00:00","article_modified_time":"2022-08-09T13:27:11+00:00","og_image":[{"url":"http:\/\/www.ecrunproject.com\/blog\/wp-content\/uploads\/2016\/09\/foot-300x238.gif"}],"author":"Coach Meredith","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Coach Meredith","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/","url":"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/","name":"Strong Feet for Runners - East Coast Run Project","isPartOf":{"@id":"https:\/\/www.ecrunproject.com\/blog\/#website"},"datePublished":"2022-09-01T14:28:00+00:00","dateModified":"2022-08-09T13:27:11+00:00","author":{"@id":"https:\/\/www.ecrunproject.com\/blog\/#\/schema\/person\/b7f6d4935d9a4b10fe44c4a7169f7524"},"description":"Strong feet are the base of your running body. Learn what they do, why you need them and how to make them tougher in this week's blog!","breadcrumb":{"@id":"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.ecrunproject.com\/blog\/strong-feet-runners\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.ecrunproject.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Strong Feet for Runners"}]},{"@type":"WebSite","@id":"https:\/\/www.ecrunproject.com\/blog\/#website","url":"https:\/\/www.ecrunproject.com\/blog\/","name":"East Coast Run Project","description":"Destination Faster","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.ecrunproject.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.ecrunproject.com\/blog\/#\/schema\/person\/b7f6d4935d9a4b10fe44c4a7169f7524","name":"Coach Meredith","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.ecrunproject.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/a05e61c979d34c16732f3d0ce50a7c01?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/a05e61c979d34c16732f3d0ce50a7c01?s=96&d=mm&r=g","caption":"Coach Meredith"},"url":"https:\/\/www.ecrunproject.com\/blog\/author\/meredith\/"}]}},"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7Piqw-11","_links":{"self":[{"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/posts\/63"}],"collection":[{"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/comments?post=63"}],"version-history":[{"count":7,"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/posts\/63\/revisions"}],"predecessor-version":[{"id":946,"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/posts\/63\/revisions\/946"}],"wp:attachment":[{"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/media?parent=63"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/categories?post=63"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/tags?post=63"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}