There are plenty of ways to get your body in shape in 2018. Despite the many fitness trends of Zumba, HIIT, and cycling, most Coloradans know that running is the most convenient way to healthy living. In fact, there’s no denying that Colorado holds some of the best races and fun runs to enjoy all year. If that’s not enough, you can run around your local neighborhood, on a treadmill, or in a park – the options are endless.
Experts believe that low-intensity runs at longer intervals help runners develop better endurance than high-intensity sessions. Running offers a number of benefits that include better moods and a decrease in blood pressure. But for athletes with flat feet, simple movements and long-term sessions can be a challenge. You might start to feel sudden muscle aches and pains throughout your body and even make it harder to enjoy. But having flat feet shouldn’t discourage you from training. While it can be painful and affect your performance, there are ways to achieve pain-free and successful results.
Here are 3 tips on how to improve running with flat feet.
Strengthening Exercises
Dealing with a flat foot is painful. Running for long sessions may not only lead to cramps, but also cause hip, knee, ankle, and back pain. That is why building muscular strength and endurance is a vital component to becoming a successful runner. Including exercises such as the calf raise will strengthen your muscles and protect your Achilles tendon from the risk of injury.
Consider Alternative Routes
Running on hard surfaces such as pavement or rough terrains will require more resistance on your feet. If you find your arches aching after a run, try switching up your route. Opt for surfaces like an asphalt track or grass to help reduce the impact of resistance. You can use non-impact equipment like stair machines or elliptical trainers, as they don’t force difficult pressure with planting, landing and, push offs.
Choose Lighter Shoes
If you are an active runner, you should not make drastic changes to your training routine or footwear. Your feet may be accustomed to the support of a controlled shoe, but if you are looking to try a less-supportive option, do so gradually. Choose lightweight running shoes that will help your muscles, plantar fascia, and tendons adjust to the increased amount of stress. Not only will lighter shoes improve performance for flat feet but also your technique to reduce the risk of injury.
Remember, always discuss your health and physical concerns with your doctor or physical therapist before you start making any changes to your routine. If you find your feet aching, there are solutions to improving your running technique and overall daily habits.