If you want to know the secret to become a more powerful runner, then read on! Here is the only guide you need…..


Did you know that the foot and ankle are made up of 26 bones, 33 joints, and more than 100 muscles, ligaments, and tendons and that 25% of all bones in the human body are in the feet?! If you only do one thing, then this is the only guide you need that will improve your running performance.

We use our feet to stand, walk, run and perform other everyday movements like squatting, balancing, and jumping. It may come as no surprise that the feet are probably the most used and abused part of the body. Therefore, it is so important that as a runner you look after and maintain this area.

Furthermore, any ailment or imbalance in the structure of the feet could hinder the full range of motion and interfere with normal walking or running gait, which, sooner or later, can lead to overuse injuries. Indeed, I have had this myself. I believe that by having my own walking gait analyzed, the improvement and enjoyment in my running increased exponentially! Literally, walk before you can run.

Some of the injuries include Achilles problems, ankle sprains, knee pain or injury, and even lower back aches pains.

As a runner, we can endeavor to minimize the risks of injury by following a regular foot maintenance program, hence I have written this article.

Foot strength

If we ensure good strength in the feet it will not only help you avoid injury, but it can also boost your speed, power, mobility, and ultimately, enjoyment.

We know that strength training is a fundamental part of a running program. It’s the foundation of a good, strong powerful body but when we do strength and conditioning (S & C), we mostly think calves, quads, and core, so, do we think feet? Probably not.

If you are mindful of your muscles, then congratulations, it’s a great start. If you want to know the secret, then please read on and sign up for a session with me.

The beauty? Once you’ve learned this incredible routine, you can do this in front of the TV. It doesn’t take long and you can also use it in your warm drills before running.

If you’d like to discuss this further contact me

The only guide you need
Function of the session

1. Strengthen the plantar fascia

2. Create mobility in the foot and ankle joints

3. Keep Achilles tendon flexible

Tools needed

1. Golf ball

2. Deodorant can

3. Foam roller


Words of Wisdom


''You are only limited by your mind. Anything is possible, but first you have to want''

Alexandra Oliver

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