Strength Training for Runners: The Best Exercises for Stronger Feet!

If you want to improve long-term as a runner and avoid injuries, you need one thing above all: strong foot muscles!

Because only well-trained feet help carry the body efficiently over many kilometers. Foot muscles can not only be strengthened through running but also through targeted strength training.

Regular strength training for the feet significantly reduces the risk of injuries and overuse while running. In this article, you will find an overview of the best exercises for foot muscles. We also explain why regular foot strengthening exercises are so important and how the choice of running shoes has a major impact on foot muscle development.

Training Foot Muscles and the Resulting Benefits

1) More Power While Running

Anyone who thinks runners do not need strength training is gravely mistaken! Endurance sports are not about building massive muscles, but about strengthening muscles efficiently.

Our feet do a lot of work while running and bear a significant load. Well-trained foot muscles allow for a higher pace with less energy expenditure and are therefore an important factor in achieving new personal bests.

2) Reduced Risk of Injuries

Every running step requires the body to absorb four to five times its body weight. For a 70-kilogram runner, that is about 300 kilograms. Weak foot muscles significantly increase the risk of overuse injuries.

3) More Flexibility in Shoe Choice

Foot training begins with the choice of running shoes. While highly cushioned and stable running shoes offer more comfort, they take some work away from the feet. This results in less engagement and less training of the foot muscles.

A natural running style is promoted by shoes with low cushioning, as these engage the foot muscles more. Those with well-trained foot muscles can safely use lighter shoes.

Our tip: Use lightweight shoes for fast runs. For easy base and endurance runs, a mix of light and well-cushioned shoes is sensible to benefit from training differences.

Strengthening Foot Muscles: 6 Excellent Exercises and Training Methods

1) Running Barefoot

Running barefoot is one of the easiest and most natural ways to train foot muscles. Even short runs of 50 to 100 meters are very effective. For example, running along the grass on a sports field. This method can be combined with acceleration runs, such as 10 x 50 meters barefoot, gradually increasing pace every ten meters. Hard surfaces like asphalt should be avoided.

Barefoot acceleration runs before interval training or a tempo run are ideal to activate the muscles. After tempo training, one or two kilometers can be run casually barefoot on the grass.

Our daily tip: Avoid slippers or similar shoes at home. This also strengthens your foot muscles.

2) Running with Minimalist (Barefoot) Shoes

For distances from one kilometer, minimalist or barefoot running shoes can be used. These usually have no drop (no height difference between forefoot and heel) and provide a barefoot feeling while protecting against stones and similar obstacles. Start slowly, initially one to two kilometers, and increase distance with experience.

3) Heel Raises

The heel raise is simple and effective. Raise your heels as high as possible and then lower them again. Performing slowly makes the exercise more challenging.

Advanced variant: Heel raises on an elevated platform like a step or stair. This increases the range of motion, and the heel can lower further, stretching the Achilles tendon.

Both variants should be done around 2 x 15 repetitions.

4) Pressing with the Feet

In this static exercise, lift the right and left foot alternately from the ground. The foot that remains on the ground presses the body upwards, so the heel of the grounded foot also lifts. A simple but effective exercise.

5) Grabbing Objects with Toes

Grabbing small objects like pens or cloths with your toes is also effective. The object is picked up under the foot with the toes and held for a few seconds. This strengthens the toes and the plantar fascia of the foot sole.

6) Single-Leg Squats

Single-leg squats are challenging and train many body areas, including the foot muscles, as the feet are responsible for stabilization. Even more challenging on a balance board or soft foam mats that provide extra instability.

Important: All exercises should be done without shoes – ideally barefoot or with socks.

The Right Choice of Running Shoes for Strong Feet

As mentioned, we recommend a mix of lightweight and well-cushioned running shoes. Highly cushioned and very stable shoes are not ideal for long-term foot muscle strengthening.

Our tip for casual runners:

• 2 pairs of running shoes in total
• 1 pair with medium cushioning
• 1 pair minimally cushioned (lightweight shoes)

Our tip for recreational runners running 3 times or more per week:

• 3 pairs of running shoes in total
• 2 pairs with normal cushioning
• 1 pair with light cushioning (lightweight shoes)
• Alternatively, one pair of minimalist shoes

Our tip for ambitious runners running at least 5 times per week and placing in the top quarter of public races:

• At least 4 pairs of running shoes
• 2 pairs of training shoes with cushioning of choice
• 2 pairs of lightweight running shoes
• Alternatively, one pair of minimalist shoes

Summary: Our Training Tips for Strong Foot Muscles

1. Run barefoot
2. Run with minimalist shoes
3. Heel raises
4. Pressing with the feet
5. Grabbing objects with toes
6. Single-leg squats

Do you know other effective exercises for foot muscles? We look forward to your comment below the article.