POWER BASE - MUSCLE RUNNERS STRENGTHEN FEET & LOWER LEGS

Our feet are crucial for running - they are the transmission point through which we absorb vertical force and produce the horizontal power needed to move us forwards. With such a vital role to play it's strange how we often neglect specifically strengthening them. In this respect Muscle Runners can play a vital role.

What happens on foot-strike?

The foot plays multiple roles when producing running power. For example, its muscles lengthen (known as an eccentric action) on foot-strike before shortening on toe-off into the next stride (known as a concentric action).

Think of this eccentric-concentric action as akin to the drawing back of a bow and the release of the arrow – huge amounts of force will be released in milliseconds. Sports scientists call this the “stretch-reflex”. The better able your foot (and other relevant structures) can do this the faster and more efficiently you will run everything else being equal. Your foot (and ankle) also “guides” you into the next stride, controlling lateral/torsional forces (collectively known as pronation).

Muscle Runners with their heel to toe cushioning gain™ and Fore-Strike™ innovations are designed to improve foot-strike. Whilst the sprint spike like design will guide your foot through contact and into toe-off and create greater ankle extension. The latter aided by the Forespring™ carbon plate technology specifically designed for impact distribution and fluid energy transfer.

More work in a good way

Antepes’ Muscle Runners will immediately make your feet (and lower leg muscles) work harder and more efficiently. This will especially be noticeable to those who are normally rear foot strikers and slower speed runners. For sprinters and other fast-pace sports athletes the familiarisation process will be much shorter.

Heel strikers make slower less efficient foot contacts as more of the length of the foot contacts the ground through to toe-off. In Muscle Runners the contact time will invariably be shorter as less of the foot is in contact with the ground and because the shoes are designed to  “rotate” the body over the forefoot much more quickly and efficiently.

A forefoot strike coupled with a strong foot is also the best launchpad for a fast stride. It sets up better knee and hip extension.

Fastest men and women

The fastest men and women in the world are sprinters and their feet are of vital importance when it comes to "foot speed!" The big toe joint is specifically important.

Elite males, like Noah Lyles, will will only be in contact with the track for less than 90 milliseconds at max velocity. Yet in this blink of an eye huge amounts of force will need to be overcome and optimally directed. By design Muscle Runners will increase speed, shorten ground contact time and strengthen your feet.

Supplementary foot strengthening exercises

Wearing Muscle Runners around the house can strengthen your feet and lower leg muscles - the latter are equally important for running fast (look out for specific lower leg training posts). Your foot will be guided into a forefoot contact position and this will wake-up your foot muscles and your arch.

We recommend doing these exercises a couple of times a week especially when getting used to Muscle Runners.

Sit on a chair with a towel on the floor in front of you and using your toes “pull” the towel toward you (about 10 reps). Scrunch up your toes to pull and release the towel. You should also work the towel away from you too (which works the toe extensors as opposed to the flexors). 

Many single leg balance exercises require the muscles of the feet to work overtime to stop you from falling over!

Try this one: Stand tall and lift one thigh to parallel to the ground. At the same time, lift the same side’s arm straight overhead. Now take the hand of that arm down to touch the instep of your grounded foot. You will pivot at the hips. Then pull back up to the start position. No shoes required.

Do: 2 x 10 each side

Walk forward using pretty straight legs and lift the foot as you move into each step and tap the floor with your toes before pulling the toes and foot back up. Repeat this movement as you travel forwards over 10m. Repeat a couple of times.

Using your big toe joint as a grounding point will help control the movement. The hallux metatarsal phalangeal joint is very important in all speeds of running.