@@goran95ar60 yes its true, tbh you should start bottom up for running, from feet to achilles tendons to shin and quads and glutes. This way you will see actual progress in running. Consistency is important, you can't do it in few days, otherwise you might injure yourself if you push way hard.
@@goran95ar60 I would say yes. Lack of strong feet and ankles results in less efficiency in form and power output. However I believe the biggest difference these make is keeping you injury free and smiling 🙂.
@@goran95ar60I’m starting to realize the feet and ankles are the first part of your body connecting with the ground, so In a way, they are our first line of defense from the forces being put into our bodies, so why not build them in sturdy walls of defense?
@@mrsensei8878 Yes, I have less pain now. Still running 5x week 6 miles distance. I just ran a marathon 3 weeks ago, and my feet used to scream at me after miles 20-26. No pain this time, recovery was better. I'll keep up with these exercises.
There's an old strongman exercise that's basically the first two put together! You lift the forefoot then lower it and go into a calf raise. I've been doing it for a while and my ankles feel great. Just do it steadily and controlled instead of dropping into the motion.
@@BartvanderMark You shouldn´t stretch your achilles heel or any tendon, according to a lot of physiotherapists. And there is no evidence that it works.
Thank you for this video! Foot work feels like a great way to invest in my running especially on the days I don't feel like doing a bigger muscle workout. Plus just standing on one leg with my eyes closed is already such a challenge for me, it really keeps me focused in the moment and I'm excited to improve in this skill. Great video!
What I have done is that I go to the gym to do my lifting routine and to warm up I take off my shoes, get on the treadmill and jog very slowly for 3-10 minutes, around 4 to 5 mph depending what level you are (no experience 3 minutes 4mph and so on). My feet now look like bodybuilders! Very strong. And yes I don’t get injured. The other benefit of this I’ve noticed is your gate improves, cadence increases naturally to 173-180 steps per minute and you can feel your back working because your posture is straight and not sloppy.
It's really cool that you added something fun and relatively accessible, as a lot of people give up on running because they find it not very fun and demanding. A lot of channels/people focus on the things you should do, but not very often focus on the things that make it fun. Great content Göran!
Thank you! An alternative for the last one is tandem walking. Per Wikipedia: take very small steps in a straight line so that, with each step, the heel of the foot that steps forward is placed immediately in front of, or just touching, the toes of the rear/supporting foot.
Already loving the first seconds of filming and production. I have no pain while running but sometimes after resting and just walking. Will try these exercises.
Have been doing calf raises for a while and starting to feel the benefits. Great to learn about some other foot strengthening exercises, many thanks, M
Thanks for these exercises! I struggle with shin splits on my right leg, and have never come across the foot tapping. I think this video is going to be a game changer!
Good video! I've been working on my ankle strength after rolling my foot and fracturing an ankle bone in April, forcing me to miss Boston. I'm almost back to my pre-injury running speeds and distances, but I've added stability and balance exercises to my morning routine because I don't want to go through that again.
Thanks for sharing your video. I am always looking for workouts to keep my knees, feet,ankles, hips healthy so I can continue to hike high altitude Peaks until my golden years, in California. I am 60 years old hiker, amateur mountaineer, skier. Thanks
O legal da internet é curtir um video desse no Brasil em pleno Rio de Janeiro enquanto o cara tá na neve dando dicas pra gente em como correr melhor. Excelente
These were great! Thank you for making the video! I was astonished at how much stronger one foot was than the other, and then it was reversed for a different exercise. I guess I have some work to do!
These exercises may not be seen as the most glamorous form of training but they are really so important. I've been doing exercises like this religiously for the past couple of years and I've found they make such a difference. Thanks for sharing
As a barefoot runner with a weak spot behind my second toe I do calf raises to the sides of the foot, which are a bit harder for the calves, raise on the outsides of the feet, than land the heel and raise on tha ball behind the big toe, land the heel again and repeat, Calf raises with spread out toes seem to activate more muscles in the feet. I allso lift myself on the forefeet and displace the load from right behind the pinky toe to the ball behind the big toe.
Cool! My husband has been planning to put a slackline up in the garden for some time. He bought it years ago and never got round to putting it up. I shall remind him now...never thought how good it would be for my old runners feet👍 might run another line higher to grab as a cheat while learning. Luckily my husband is an ex-fireman and tree climbing rope specialist 😊
I do some foot strenghening at work - handling cold stuff with thin gloves can make your hands unfomfortably cold, but usually it's done by just standing on a spot, pretty easy to keep working while doing something like single leg calf raises and all kinds of small movements - about 100 reps gives good burn that warms your body and then hands. Needs to be done to exhaustion, otherwise it does not warm that much.. Probably the only way I find motivation to do stuff like that, get warm hands, something to do to make time pass bit quicker when work gets bit boring and it's somewhat beneficial in the long term.
I used to do martial arts, and I see from this and your knee strenghtening video that several of these exersises can be put together into combined exersises, they actually combine into exersises we used to do on every single training..guess I will be dusting of some martial skills to put into my running training :) Thank you for these great videos :)
This is absolutely awesome! I could really feel my feet getting more stronger and stabilized with each exercise! Thanks for sharing this, keep up the good content!
I struggled with a foot injury for years, with pain that never fully went away. At some point a physio randomly noticed that I had much less control over my left big toe than I did on the right. I started doing towel pulling exercises, and indeed on the right I could add several weight plates and move the towel just fine, whereas left could barely move the empty towel at all. After a few months of that I had my first pain free run in years. Definitely was the missing piece of the puzzle for me at that point. I _try_ to still regularly do them now, but they're also crazy boring and take a lot of time, so yeah it's really hard to stay consistent with something like that.
Hi Göran ! Im 30 yr old and started running few months back but faced splints frequently and that made me to stop training and plan strengthening the lower leg muscles . Thanks for your insight on this !
I hope these exercise will help me recover faster from shin splint. Thanks Goran for sharing this. I really appreciate your work . Keep shining brother 😁
@@soskillua5469 I broke my 5k and 10k pr . Not just theses exercises I made some changes in training too like variation in intensity (slow steady, HIIT) and volume (long runs, long walks ,short runs) not keeping it monotonous now. New shoes also helped .
I recommended weight training. Heavy weights, medium reps. Any amount is better than none. II can help stabilize all the various joints and help minimize injury.
An excellent video, Goran! A variation of the one legged balance exercise is what I call 'sock clock' - balance foot points to 12, the free foot picks up a sock and places it at 11, returns it to start position (say, 3), then 10, 9 etc with the distance from balance foot adding extra difficulty. 8 and 7 can cause some startling contortions!
I try to do at least a few of these exercises every day, and sometimes if i want an active rest day, I will just go to the gym for an hour or so and work on these ‘easy’ exercises for areas i need to work the most, usually core, hips, ankles and knees. I feel very relaxed as workout vert easy but i get great satisfaction!! I like your favourite exercise, will have to include! Its a very slow gradual progress, but i see and feel improvement in my form, running and recovery each time.
It is true that these are boring but you can do them while doing something else, so they can be done consistently. As an example, I try to balance myself on one foot when I am waiting for water to boil when making a coffee, or when I am brushing my teeth, etc. When you are meeting with a friend a they are late, it’s great time to do some calf raises or foot taps. We can add more to the list but you get the point.
Some of this exercise is perfect to do while brushing your teeth! Spreading your toes or pushing down the big toe, is a great way to avoid sprain your ankle!
Instead of the slack line, I use a stability ball (flat side up) and balance on one leg while picking up cones spread out in front of me and stacking them on top of one another
2:07 states that the risk of injury was 2.42 times higher in those who did not do strengthening exercises. 2:28 stares that the group that did the strengthening had 18.39% less risk of injury. I'm sure it was just a miscommunication, but the two data are very different.
Thank you Göran for this useful video. I literally did the exercises along with the video, so I can remember them. The first two were already in my exercise routine, yet the remaining 4 were new to me. I appreciate your efforts sharing the knowledge you have, about training smart and giving great points and tips and a great insight of things related to running, using studies and research facts as well as your own experience as an example, to which most of the runners can relate, and providing solutions for struggles that one may face. I've changed and shifted some things in my running and exercise routine since I started to watch your videos. And it made a difference, made me look at running a bit different than before, in a positive progressive way. Thank you again. Let's train smart🌱🍀☘
Thanks for your super nice comment makes me very happy to hear you find my videos useful and they help your running in some ways. Wish you the best of luck in your training!
@@balakumar9 hi! I think everyone can adjust exercises basing on their individual needs and preferences. As for me, I do these whenever I'm barefeet and they pop into my head. Other times I incorporate them after or during my resistance training sessions, sometimes, with shorter intervals, I do them as part of my dynamic stretch before running. There are days I go without doing them at all. This is what works for me. I hope you explore and find your optimal version. And, congratulations on starting running! ☘🍀🌱😊
Good exercises and good points on the consistency. The exercise of rising onto the ball of your foot is great also when you're waiting for a bus or in line. Of course you likely have shoes. Barefoot shoes would be better even. And you can increase difficulty doing it one foot at a time without support of you need more challenge. Speaking of barefoot i recommend walking like that when possible to activate and strengthen foot muscles.
I admit that I know some of those but don't do them because they're a bit boring. Calf raises I do, as I really feel the burn. I do a variation where I stand on a step (of stairs for instance) with my toes of one foot.that way I lower my ankle even more than doing them on the ground. I then push back up. I do hold on to something to keep balance (do not try to use it to pull up, use your feet for that). I also should use my fascia ball more often again (you can use a tennis ball as well). Great input, Göran.
Video suggestion: Up to 30% of people have flat feet. It would be awesome to have a video from you on this topic. For example, is it safe to run regularly with flat feet? What shoes should we use? Etc.
Great exercises! I do 1 to 5 while standing behind my desk, so basically i can do the exercises without "losing" time! Next step, install bungee under desk.
Very interesting, thanks. A good exercise I like to do, is the classic "towel toe curls" (feet on a towel on the ground, try to use your toes to bing the towel towards your ankle). Also, any thoughts on barefoot shoes? I introduced a pair little by little, for easy & recovery runs, my main pairs of shoes are normal shoes. I like the feeling and after 1 year, the feet, and ankles feel stronger and more mobile, but it may just be placebo 🤷♂. So far so good, but I hear a lot of people get injuries because they introduce minimalist too much too fast. Also, I may think I'm strengthening stuff, but maybe I'm also introducing weaknesses 😅.
I've been trail running for 23 years and had one injury (apart from a few falls). I'm very fussy about my shoes (no drop more than 10mm, good toe-box, Salamon is my favourite). Even more careful on my style (forefoot and bent leg landing). I seem to be lucky, but fortune favours the prepared?
Hello Göran! Thanks for another super benefitial video! I would just like to know, in what time is it better to do those exercises, before after or whilst the run?
Great tips, I defininitivly do more slack line in the future. You can find some small types of lines on some playgrounds around. I try it some times when I get bored just waiting around for my kids.
Is no one gonna comment how smooth that transition was at the beginning?!?!
Haha thanks glad that someone noticed 😅
Exercise 1. Feet Tapping - 45s || x3
Exercise 2. Calf Raises - 45s || x3
Exercise 3. Toes Grasping Gait - 1min || x3
Exercise 4. Toes Abducted Gait - 1min || x3
Exercise 5. Runners Stability - 1min || x3 (per leg)
Bonus - Slacklining
Thanku brooke to conclude the video in 6 line
😂😂
Bro thank you lol
Thank you so much for these notes this helped me with the video
Thank you
Feet tapping - 3:50 - ( 45s X 3 )
Calf Raises - 4:21 - (45s X 3 )
Toes Grasping Gait - 5:10 - ( 1min X 3 )
Toes abducted Gait - 5:35 - ( 1 min X 3)
Running Stability - 6:00 - (1 min x 3) per leg
I was a sprinter in college and did most of these exercises. helped tremendously.
Any others you’d highlight?
Is it true that u cant run fast if u have weak foot and ankles? No matter how strong your glutes and quads are?
@@goran95ar60 yes its true, tbh you should start bottom up for running, from feet to achilles tendons to shin and quads and glutes. This way you will see actual progress in running. Consistency is important, you can't do it in few days, otherwise you might injure yourself if you push way hard.
@@goran95ar60 I would say yes. Lack of strong feet and ankles results in less efficiency in form and power output. However I believe the biggest difference these make is keeping you injury free and smiling 🙂.
@@goran95ar60I’m starting to realize the feet and ankles are the first part of your body connecting with the ground, so In a way, they are our first line of defense from the forces being put into our bodies, so why not build them in sturdy walls of defense?
This guy is like an Uncle, who explains and listens well with nieces and nephews. Thank you Uncle!
I'm 55 and running 6 miles/day. I've always had slight foot pain with occasional sharp pains. Trying this out and will report results. Thanks Goran!
Ok I wish you the best of luck with that! 😊
Any results?
@@mrsensei8878 Yes, I have less pain now. Still running 5x week 6 miles distance. I just ran a marathon 3 weeks ago, and my feet used to scream at me after miles 20-26. No pain this time, recovery was better. I'll keep up with these exercises.
How fast is your heart rate for / after doing that ?
@@robw5182 Happy to hear it!
There's an old strongman exercise that's basically the first two put together! You lift the forefoot then lower it and go into a calf raise. I've been doing it for a while and my ankles feel great. Just do it steadily and controlled instead of dropping into the motion.
Thanks for sharing!
I do calf raises on the stairs so I can lower my feet more. That way I train/stretch more. It helps in stretching my Achilles heel.
@@BartvanderMark You shouldn´t stretch your achilles heel or any tendon, according to a lot of physiotherapists. And there is no evidence that it works.
@@BartvanderMark ....................................................................................................................................................................................................
Could you please share me the link of that video
This is a great routine. As an older runner, this is really important for me!
Glad you liked it!
Thank you for this video! Foot work feels like a great way to invest in my running especially on the days I don't feel like doing a bigger muscle workout. Plus just standing on one leg with my eyes closed is already such a challenge for me, it really keeps me focused in the moment and I'm excited to improve in this skill. Great video!
Great to hear!
What I have done is that I go to the gym to do my lifting routine and to warm up I take off my shoes, get on the treadmill and jog very slowly for 3-10 minutes, around 4 to 5 mph depending what level you are (no experience 3 minutes 4mph and so on). My feet now look like bodybuilders! Very strong. And yes I don’t get injured. The other benefit of this I’ve noticed is your gate improves, cadence increases naturally to 173-180 steps per minute and you can feel your back working because your posture is straight and not sloppy.
Training leg is really beneficial to prevent injury
hi, treadmill is steep or flat?
Walking on treadmill without shoes can strain the calf muscles for people who have tight muscles .
It's really cool that you added something fun and relatively accessible, as a lot of people give up on running because they find it not very fun and demanding. A lot of channels/people focus on the things you should do, but not very often focus on the things that make it fun. Great content Göran!
Thank you! An alternative for the last one is tandem walking.
Per Wikipedia: take very small steps in a straight line so that, with each step, the heel of the foot that steps forward is placed immediately in front of, or just touching, the toes of the rear/supporting foot.
Thank you! I'm going to do tandem walking. The last exercise looks fun and challenging, I don't have the setup for it.
Thank you for the great video my friend🙏🏽. Ran my first marathon last week. Looking forward to increasing my feet strength
Already loving the first seconds of filming and production.
I have no pain while running but sometimes after resting and just walking. Will try these exercises.
I just discovered your channel a couple of weeks ago and absolutely love your vlogs!
Thanks, happy to hear and welcome to the channel! 😊
Have been doing calf raises for a while and starting to feel the benefits. Great to learn about some other foot strengthening exercises, many thanks, M
Thanks for these exercises! I struggle with shin splits on my right leg, and have never come across the foot tapping. I think this video is going to be a game changer!
Good video! I've been working on my ankle strength after rolling my foot and fracturing an ankle bone in April, forcing me to miss Boston. I'm almost back to my pre-injury running speeds and distances, but I've added stability and balance exercises to my morning routine because I don't want to go through that again.
Thanks! Ok great work rehabing your way back from the injury and it sounds very smart to keep doing those excersises!
Thanks for sharing your video. I am always looking for workouts to keep my knees, feet,ankles, hips healthy so I can continue to hike high altitude Peaks until my golden years, in California. I am 60 years old hiker, amateur mountaineer, skier. Thanks
THANK YOU for actually doing the research and reviewing the literature. 👍
Thanks for watching!
O legal da internet é curtir um video desse no Brasil em pleno Rio de Janeiro enquanto o cara tá na neve dando dicas pra gente em como correr melhor. Excelente
These were great! Thank you for making the video! I was astonished at how much stronger one foot was than the other, and then it was reversed for a different exercise. I guess I have some work to do!
These exercises may not be seen as the most glamorous form of training but they are really so important. I've been doing exercises like this religiously for the past couple of years and I've found they make such a difference. Thanks for sharing
If it's really make a difference,it's glamorous
What kind of difference?
Goran I will be doing these exercises.
They are fantastic.
Thank you so much.
As a barefoot runner with a weak spot behind my second toe I do calf raises to the sides of the foot, which are a bit harder for the calves, raise on the outsides of the feet, than land the heel and raise on tha ball behind the big toe, land the heel again and repeat, Calf raises with spread out toes seem to activate more muscles in the feet. I allso lift myself on the forefeet and displace the load from right behind the pinky toe to the ball behind the big toe.
Very good timing on this topic. As I try to up my speed I feel it in my ankles at the moment. Thanks
Cool! My husband has been planning to put a slackline up in the garden for some time. He bought it years ago and never got round to putting it up. I shall remind him now...never thought how good it would be for my old runners feet👍 might run another line higher to grab as a cheat while learning. Luckily my husband is an ex-fireman and tree climbing rope specialist 😊
That sounds great good luck on your slacklining! 😊
Thank you sir, your presentation is wonderful, I’m currently injured and will slowly bring in these exercises. Take care matey
Backwards walking. And side straddle (side steps walking). Both give the feet and lower legs excellent workout with minimal pounding/risk for injury.
Excellent presentation and explanations. I appreciate your enthusiasm and your honesty.
Great job on the transitions in the beginning of the video!
Thanks 😊
I do some foot strenghening at work - handling cold stuff with thin gloves can make your hands unfomfortably cold, but usually it's done by just standing on a spot, pretty easy to keep working while doing something like single leg calf raises and all kinds of small movements - about 100 reps gives good burn that warms your body and then hands. Needs to be done to exhaustion, otherwise it does not warm that much.. Probably the only way I find motivation to do stuff like that, get warm hands, something to do to make time pass bit quicker when work gets bit boring and it's somewhat beneficial in the long term.
I used to do martial arts, and I see from this and your knee strenghtening video that several of these exersises can be put together into combined exersises, they actually combine into exersises we used to do on every single training..guess I will be dusting of some martial skills to put into my running training :) Thank you for these great videos :)
This is absolutely awesome! I could really feel my feet getting more stronger and stabilized with each exercise! Thanks for sharing this, keep up the good content!
I struggled with a foot injury for years, with pain that never fully went away. At some point a physio randomly noticed that I had much less control over my left big toe than I did on the right. I started doing towel pulling exercises, and indeed on the right I could add several weight plates and move the towel just fine, whereas left could barely move the empty towel at all. After a few months of that I had my first pain free run in years. Definitely was the missing piece of the puzzle for me at that point. I _try_ to still regularly do them now, but they're also crazy boring and take a lot of time, so yeah it's really hard to stay consistent with something like that.
Great video, I always love learning about what I could do better, I will definitely try doing some of these on my work breaks.
Glad you found it helpful, good luck with it!
Hi Göran ! Im 30 yr old and started running few months back but faced splints frequently and that made me to stop training and plan strengthening the lower leg muscles . Thanks for your insight on this !
Ok I wish you the best of luck and hopefully you are back running soon!
Wow, Zwift with Runn sensor and now slack lining! My new favorite channel, fun and inspiring, thank you.
Awesome! Thank you!
I hope these exercise will help me recover faster from shin splint. Thanks Goran for sharing this. I really appreciate your work . Keep shining brother 😁
Best of luck and thanks! 😊
update?
@@soskillua5469 I broke my 5k and 10k pr .
Not just theses exercises I made some changes in training too like variation in intensity (slow steady, HIIT) and volume (long runs, long walks ,short runs) not keeping it monotonous now. New shoes also helped .
Great stuff - i will download your plans today... we need to support trainers like you😊
I recommended weight training. Heavy weights, medium reps. Any amount is better than none. II can help stabilize all the various joints and help minimize injury.
❤❤nice one bro
I’m preparing for the Army and this helped allot ❤❤❤❤❤❤
Proper rock and roll video. Thank you Goran 👍🏼
Nice studio ;-) Looks like you added a colored LED strip. Great tips and video!
An excellent video, Goran!
A variation of the one legged balance exercise is what I call 'sock clock' - balance foot points to 12, the free foot picks up a sock and places it at 11, returns it to start position (say, 3), then 10, 9 etc with the distance from balance foot adding extra difficulty. 8 and 7 can cause some startling contortions!
Thanks! Ok that's a great tip, thanks for sharing!
Great to find out that slacklining helps with my running. I've been doing for years, but didn't make the connection until you mentioned it :).
Cool to hear yeah I think it’s a great stability exercise!
Please make some cykling videos again! Loved your cycle video in Denmark :)
Thanks for the suggestion, maybe in the future!
謝謝！
What day would you recommend this routine? Everyday? After easy runs or before hard session? How frequently would you do them?
always good to do this stuff after hard days. this way you are rested again for the hard runs
Really looking forward to you making this video to short. I really want to share these training methods to my friends 😊
I try to do at least a few of these exercises every day, and sometimes if i want an active rest day, I will just go to the gym for an hour or so and work on these ‘easy’ exercises for areas i need to work the most, usually core, hips, ankles and knees. I feel very relaxed as workout vert easy but i get great satisfaction!! I like your favourite exercise, will have to include! Its a very slow gradual progress, but i see and feel improvement in my form, running and recovery each time.
During the summer I go on long walks barefoot and that works pretty well
This is probably one of the best ways. Also just being barefoot as much as possible.
It is true that these are boring but you can do them while doing something else, so they can be done consistently. As an example, I try to balance myself on one foot when I am waiting for water to boil when making a coffee, or when I am brushing my teeth, etc. When you are meeting with a friend a they are late, it’s great time to do some calf raises or foot taps. We can add more to the list but you get the point.
Some of this exercise is perfect to do while brushing your teeth!
Spreading your toes or pushing down the big toe, is a great way to avoid sprain your ankle!
Cool suggestions, my favourite is 1, can do it anywhere
Forget about Running . Why do you smile so much 🥺? I am subbed hooman (yes i do run) .
wao thank you Göran this video is what i needed
Instead of the slack line, I use a stability ball (flat side up) and balance on one leg while picking up cones spread out in front of me and stacking them on top of one another
Great editing of the footage!
2:07 states that the risk of injury was 2.42 times higher in those who did not do strengthening exercises.
2:28 stares that the group that did the strengthening had 18.39% less risk of injury.
I'm sure it was just a miscommunication, but the two data are very different.
Love your vlogs Goran
Thanks 😊
Thank you Göran for this useful video. I literally did the exercises along with the video, so I can remember them. The first two were already in my exercise routine, yet the remaining 4 were new to me. I appreciate your efforts sharing the knowledge you have, about training smart and giving great points and tips and a great insight of things related to running, using studies and research facts as well as your own experience as an example, to which most of the runners can relate, and providing solutions for struggles that one may face. I've changed and shifted some things in my running and exercise routine since I started to watch your videos. And it made a difference, made me look at running a bit different than before, in a positive progressive way. Thank you again. Let's train smart🌱🍀☘
Thanks for your super nice comment makes me very happy to hear you find my videos useful and they help your running in some ways. Wish you the best of luck in your training!
Should we be doing this daily ? I just started running a week back. I do run+walk mix on alternate days and upper body workout on rest days.
@@balakumar9 hi! I think everyone can adjust exercises basing on their individual needs and preferences. As for me, I do these whenever I'm barefeet and they pop into my head. Other times I incorporate them after or during my resistance training sessions, sometimes, with shorter intervals, I do them as part of my dynamic stretch before running. There are days I go without doing them at all. This is what works for me. I hope you explore and find your optimal version. And, congratulations on starting running! ☘🍀🌱😊
Thank you for sharing your knowledge!!!
My pleasure!
Good exercises and good points on the consistency. The exercise of rising onto the ball of your foot is great also when you're waiting for a bus or in line. Of course you likely have shoes. Barefoot shoes would be better even. And you can increase difficulty doing it one foot at a time without support of you need more challenge. Speaking of barefoot i recommend walking like that when possible to activate and strengthen foot muscles.
Good stuff. I work daily on strengthening my feet and ankles. Sooo important.
Thanks, great job doing it daily!
Came here to improve performance, but running aside, that was a sick match cut transition in the intro and the detail with the twig was a nice touch
I admit that I know some of those but don't do them because they're a bit boring. Calf raises I do, as I really feel the burn. I do a variation where I stand on a step (of stairs for instance) with my toes of one foot.that way I lower my ankle even more than doing them on the ground. I then push back up. I do hold on to something to keep balance (do not try to use it to pull up, use your feet for that). I also should use my fascia ball more often again (you can use a tennis ball as well). Great input, Göran.
Thanks for sharing Nicolas!
@Göran I bet you could edit just the exercises into a nice Short people could watch as they do them… thanks for the video!
Great video. Thanks.
Love the intro transition 🙌🏼
Thank you for the tips, very helpful and informative :)
You're truly appreciated (; Thank You for the knowledge and exercies You've shared and the humor. God bless always (;
Great excersizes! Thank you... excited to see you rocking a new watch (COROS Vertix 2) Great watch!
I have regularly problems with plantar fasciitis. Can I still do these movements or are they even beneficial for healing?
Tibias raise burn way sooner then calf raises. I would never skip tib raises.
Great video.
Great point!
Hi, could you redo this video with colourful socks in order to highlight the right movements of the feet? Grey socks in grey floor doesn’t help much.
Brilliant information, Göran!
Video suggestion: Up to 30% of people have flat feet. It would be awesome to have a video from you on this topic. For example, is it safe to run regularly with flat feet? What shoes should we use? Etc.
This would be awesome. I'm also having a flat feet (duck feet as we say).
Great suggestion!
Try kettlebell swings with toes pointed inwards and actively trying to create an arch in your foot (grasping the ground).
The introduction alone worths hitting the like button
Great exercises! I do 1 to 5 while standing behind my desk, so basically i can do the exercises without "losing" time!
Next step, install bungee under desk.
Very interesting, thanks.
A good exercise I like to do, is the classic "towel toe curls" (feet on a towel on the ground, try to use your toes to bing the towel towards your ankle).
Also, any thoughts on barefoot shoes?
I introduced a pair little by little, for easy & recovery runs, my main pairs of shoes are normal shoes. I like the feeling and after 1 year, the feet, and ankles feel stronger and more mobile, but it may just be placebo 🤷♂. So far so good, but I hear a lot of people get injuries because they introduce minimalist too much too fast.
Also, I may think I'm strengthening stuff, but maybe I'm also introducing weaknesses 😅.
Oh my god that last exercise! 😮
I've known that my feet are an issue in my running. I'm planning to include this exercises to my routine. Thank you.
Glad to hear, good luck with your training!
I love the way you explained everything in the video Coach. #Godspeed brother
Nice video, could you make a video about flatfeet and how to keep in dynamic moves against it?
I will definitely start incorporating this routine into my training. Thank you for sharing!
Glad to hear, you're so welcome! 😊
Thank you for this video, I love running but I'm totally lost when it comes to strengh and stability exercises, so I will try these for sure!
You're so welcome!
Been doing the runner stability exercise.. It really helps in building balance and leg strength.. Great video 👍🏻
Glad to hear, thanks! 😊
hey great video, a little advice on the room lighting tho: dont put it on the floor. it casts creepy shadow on your face and on the wall behind
Dude awesome vid and epic filmmaking! Keep going!!
from what ive been researching wearing barefoot shoes can do all this for your feet without needing specific excersizes
Great video, Goran. Thank you. Would you also recommend jump rope skipping??
I've been trail running for 23 years and had one injury (apart from a few falls). I'm very fussy about my shoes (no drop more than 10mm, good toe-box, Salamon is my favourite). Even more careful on my style (forefoot and bent leg landing). I seem to be lucky, but fortune favours the prepared?
Awesome as usual Goran. Greetings from Madrid ✌️✌️
excellent routine and tips cheers !
Glad you liked it!
Hello Göran! Thanks for another super benefitial video! I would just like to know, in what time is it better to do those exercises, before after or whilst the run?
Always love the content. An inspiration to many. ❤️
Great tips, I defininitivly do more slack line in the future. You can find some small types of lines on some playgrounds around. I try it some times when I get bored just waiting around for my kids.
Yeah that's true that's a perfect way to spend your time on the play ground! 😊
i was waiting for your video yesterday
and see you dropped it today👌
Hope you enjoyed it!
@@goranwinblad yeah 👌
Wow! Those all 6 exercises are looking interestingly fun and I can't wait to try them. Thank you man.👍