Have you ever noticed the first minutes of physical activity are always the most difficult ones? This is because the body needs a bit of time to warm up.

We always focus on the leg muscles and our heart beats when warming up, but we rarely think about our feet. This week we share 3 simple exercises that will help you strike the ground more effectively and reduce the chances of injury.

Many runners’ injuries come from their strike pattern: some land on their heel others on their front foot, some more towards the inside (overpronation) and others more towards the outside of the foot (underpronation).

If you’ve never thought about it, try checking the sole of your shoe and see where it’s worn most. For more detailed feedback, arrange a gait analysis at your local running shop. Typically they will video you running on a treadmill, then analyse it in slow-motion.

Heel Walk

Raise the forefeet away from the ground and load all the body weight on your heels. Walk forward with baby-steps, trying to keep the legs straight.

Tiptoe Walk

Raise the heel and load all your body weight on your forefoot-tiptoe. Walk forward with baby-steps, trying to keep the legs straight.

Heel-to-Toe Shuffle

Combine the two previous exercises together, transitioning from one to the other. This exercise will increase your awareness of the complete sole of your foot.

Tip: start off with slow, small steps and increase the speed once you feel comfortable with the sequence of each exercise.

1 set for about 30-40 metres before the workout. Watch the video fitness tip at the bottom of the post ?

RUNNER – Target: 5 min 30 secs per Km (8 min 51 sec per mile)

–     1 set = 5 minutes at a faster pace than your target pace

–     Exercise: 1 set, 3 minutes rest, 1 set, 3 minutes rest, 1 set

WALKER – Target: 53 minutes

–       1 set = 3 minutes jogging

–       Exercise: 1 set, 3 minutes rest, 1 set, 3 minutes rest, 1 set