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Bare FeetStrength train shoeless to prevent injuries.By Adam Bean Image by Mitch MandelFrom the September 2010 issue of Runner's World

Barefoot running is a hot topic in running circles these days. Even if you have no

intention of ever parting with your cushy soles, you'll still benefit from shoeless strengthtraining. Barefoot training develops the muscles of the toes, midfoot, heel, and ankle26 muscles in allthat get a free ride in kicks. "Foot muscles can atrophy if you're inshoes all day long," says Stephen Pribut, a podiatrist in Washington, D.C. Strengtheningyour feet and ankles enables the rest of your running partsknees, hips, and backtofunction their best and reduce injury risk. So after you run, slip off your shoes and socksand do a few simple exercisescalf raises, jumping jacks, balance on one foottowarm up. Then try this barefoot training routine recommended by Pribut.

WOBBLE BOARD BALANCE

Works feet, shins, calves; prevents shinsplints, Achilles strain

Place both feet on the board. Rock forward and back. Work up to 30 seconds ofcontinuous wobbling. Take a break. Then rock side to side (above). Work up to 30seconds. When this feels easy, combine these exercises to move the board in a circularmotion.

TOE CURLS

Strengthens the foot; protects against shinsplints and plantar fasciitis;improves push-off power

Either sitting or standing, place a small towel on the floor in front of you.

Using the toes of one foot, gather the towel, gradually pulling it toward you. Repeatthree times with each foot.

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ONE-LEG SQUATS

Strengthens feet, legs, glutes; improves balance; protects against anklesprains, shinsplints, and Achilles strain

Lift one leg and try to keep it straight. Keeping your torso upright, slowly squat down.Rise back up. Start with eight to 12, and work up to 20. Too hard? Start with double-legged squats.

ONE-FOOT HOPSWITH A TWIST

Strengthens feet and lower legs; improves balance

Hop on one foot. With each jump, face forward, and point your grounded foot to the left ,forward, to the right, forward, left , forward, right, and so on. Do 15 to 20 hops per foot.

TOE PICKUPS

Strengthens feet; prevents shinsplints, plantar fasciitis

Place five to 10 small objects in front of you. Lift each one with the toes ofone foot. Take the object and release it, forming another pile. Switch feet and move thepile back. Do three sets with each foot.

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Coach Bensons Big Five Stretches

These exercises will help minimize the ravages of running. Theyre designed to work onthe major muscles involved in the art of distance running.

Before you start, consider this advice from a 40 year veteran of competitive running:

Avoid stretching cold muscles. When muscles are cold, its easier to tearthe muscle fibers that you are desperately trying to protect. Walk or jog 5 minutes to get blood to the area, wear sweat pants or tightsand try to stretch where its warm. Always stretch to the point of discomfort, not pain. Breathe comfortably and let the muscle group relax. As it relaxes, it willstretch. Hold each stretch for 30 to 45 seconds.

Splits

This stretch will help to stretch your adductors. When tight, this muscle group - on theinside of your thighs - often causes straining of the iliotibial band (IT band) on the

outside of your leg.

Set your feet parallel and spread them as far apart as possible. Fold your arms at theelbows, and bend forward while trying to reach the ground with your folded arms.

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Hang Ten

To avoid shortening both your stride and your career, the Hang Ten stretches yourhamstrings the most vital muscle group involved in running.

This stretch will also loosen your lower back muscles. To perform this stretch, bend overat the waist and hang your fingers toward your toes, relaxing your neck muscles andletting your head hang.

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Lunge

This stretch has a two-fold design. It will loosen both your hip flexors and your groinmuscles muscle groups that are vital to fast and uphill running.

Hip flexors are stretched by keeping the toe of the trailing leg pointed straight down asyou drop your knee to the ground. (See photo 1 below). Groin muscles are stretched byrolling your foot over so that the inside edge is flat against the ground (see photo 2below).

Photo 1:

Lunge FootPosition forHip FlexorStretch

Photo 2:

Lunge Foot

Position forGroinStretch

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Flamingo

Tight quadriceps will decrease your back kick and shorten your stride. By stretching thequads, you help the hamstrings pick up your heels as you toe off.

Balance on one foot or hold onto a nearby object and keep your knee pointed down withyour torso perpendicular to the ground. If you keeping your grip at the toes, you will alsostretch your shin muscles.

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Heel Drop

Loose calf muscles will help prevent Achilles tendonitis and take some of the burdenaway from your shins as you bring your trailing leg forward when running.

Stand on a curb or step and drop your heels just to the point of discomfort and relaxyour calves. Your heels will move closer to the ground as your calves stretch. Yourcalves, Achilles tendon and shins will thank you for this stretch.

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About the Author

Roy Benson has beencoaching Runners for40+ years. He hascoached road racers (5kto marathon), track, andcross country runners.He lives and coachesoutside of Atlanta, GA.

Coach Benson was oneof the first coaches toembrace heart ratetraining. He worked withPC Coach to develop theHeart Rate RunningTraining Plan. Eachsummer, Coach Bensonhas running camps forboth adult and highschool runners.

Visit coachbenson.comfor more information onCoach Benson's running

camps for adult and highschool cross countryrunners, and his privatecoaching services.

Lower Body Stretching Guide

http://coachbenson.com/http://coachbenson.com/

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Dr. Keith Schreffler, Schreffler Chiropractic (www.schrefflerchiropractic.com)

Dr. Steven Dowell, Ashburn Sport & Spine (www.ashburnchiro.com)Krista Heubusch, Skaters Quest (www.skatersquest.com)

Why Stretch?

Muscles and joints that are too tight and restricted frequently cause muscle

strains and tendonitis. By stretching the muscles you can help reduce therisk of these and other injuries as well as increase your over-all

performance. In addition to maximizing your performance, a consistent

stretch program provides the following:

Injury prevention Improve range of motion Improve circulation to the musclesImprove performance

Technique:

A thorough warm-up and stretching routine can be completed in less than 10

minutes. Because a warm muscle will stretch further than a cold muscle, it isalways best to do a quick warm-up. Jogging a few laps around the parking

lot or even doing some jumping jacks will work great. Because muscles willbe warmest after a practice, greater gains in flexibility will be achieved by

stretching at that time.

The following stretches should be performed by holding the stretch for eachtarget muscle for 3seconds, relaxing that muscle, then repeating the stretch for a total of 10

repetitions on each side.

Foot: Plantar Fascia

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While on all fours, place your toes flat on the ground underneath . Push back withyour arms until you feel the stretch in your feet.

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Ankle

Sit with your left leg straight. Bend your right leg and cross your right foot over and

rest it to the outside of your left knee. Grab your right foot with your left hand tomove the ankle. In addition, to circular motions of the ankle, be sure to point andflex the foot. Repeat the stretch on the other ankle.

Lower Leg & Calves

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From a pushup position, place your right foot over your left heel. Your weightshould be on the ball of your left foot. Push your left foot down flat to the ground,

keeping your left leg straight. You should feel a stretch in your calf and ankle.Repeat the stretch on the other leg.To isolate different muscles with this stretch add a bend into your knee. Bendingyour knee will shift the focus of the stretch onto the soleus muscle and the achilles

tendon.

Upper Leg: Quads & Patellar Tendon

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Gently pull the heel of your foot backwards until it touches your buttocks. Keepyour head up and maintain an upright body position. Your knee should point

towards the ground. To stretch other quad muscles with this stretch add someinward and outward rotation to the leg. Repeat the stretch on the other leg.

Inner Thigh: Adductors

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Lunge slowly to the right, keeping your toes pointed straight ahead and feet flat.Squat by sitting back and down onto your right leg, keeping your left leg straight.

Maintain your weight on the right foots mid-foot to heel. Keep your head up andmaintain an upright body position. Feel this stretch inside of your left thigh. Repeatthe stretch on the other leg.

Pelvis: Hip Flexors & Iliopsoas

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With your feet together, step forward and squat into a lunge position. Keep yourhead up and maintain an upright body position. You should feel this stretch in the

open hip and even up into the abdomen as well. Repeat the stretch on the otherleg.

*Lean the upper torso away from the open hip.

FRONT VIEW

SIDE VIEW

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Posterior Upper Thigh: Hamstrings

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While standing up straight, cross one leg over the other. Keep your low back flatand bend over hinging at the hips until you feel the pulling in your rear leg. Its

important to keep your back flat in this stretch. The best way to ensure this is toreally emphasize sticking your buttocks out. Repeat the stretch on the other leg.

Upper & Lower Back: Erector Spinae, Latissimus Dorsi & Trapezius

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Sit with your right leg straight. Bend your left leg, cross your left foot over and restit to the outside of your right knee. Bend your right elbow and rest it on the outside

of your upper left thigh. With your left arm behind you, rotate your upper bodytoward your left arm and hand. Use your right elbow to add a push to the left kneeto further the stretch. You should feel a stretch in your lower back and possibly theoutside of your left leg. Repeat the stretch on the other leg.

Outer Thigh: Iliotibial Band (ITB)

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Stand upright and cross your right leg behind your left. Put your weight on yourright leg and slightly lean forward and to the left while pushing your right hip to

outwards. You left foot should be parallel to your right. You should feel the stretchin your right hip and down the outside of your thigh. Repeat the stretch on theother leg.

Glutes: Gluteus Maximus & Piriformis

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While lying on your back, bring your knees to your chest and cross your left legover your right, placing your left ankle and foot on your right knee. Reach under

your right thigh and pull towards the chest. You should feel this stretch in yourgluteal region. Repeat the stretch on the other leg.

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Glutes: Gluteus Maximus & Piriformis

While on your hands and knees, bend the left knee forward and then cross the leftleg in front of the right leg. Put your weight on your left leg as you straighten theright leg behind you. Square your hips toward the floor. Repeat the stretch on the

other leg.

Glutes: Gluteus Maximus & Piriformis

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While lying on your back, grasp your left thigh with your left hand and bring your

left knee towards the opposite armpit. Grasp your lower leg with your right handand pivot your lower leg across your body and towards the ground. Feel this stretchdeep into the buttocks. Repeat the stretch on the other leg.

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Lower Extremity StretchingDavid Edell, LAT, ATC, CSCS

1) Supine Hamstring: Lie on Back, raise leg tochest by bending at the hip, grasping the back ofyour thigh with both hands just above the knee.Slowly straighten your knee until you feel a stretchin the hamstrings at the back of the thigh. Hold 10seconds, and repeat on opposite leg. Repeat 3 - 5times for each leg.

2) Seated Hamstring: In a sitting position, Slowlylean forward to stretch leg. This can beperformed with knees together or in a V-Legposition. Keep back flat while performing stretch.Hold 10 seconds, and repeat 3 - 5 times for eachleg.

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3) Standing Hamstring: Place one foot on a securetable or object 6 - 12 inches tall. Slowly lean upperbody forward, keeping leg straight and toespointing up. Do not hump back and maintaincurve in lower back. Hold 10 seconds, and repeat

3 - 5 times for each leg.

4) Hip Flexor: Lie on back on the edge of a bed ortable, hugging both knees. Lower one leg straightout, allowing it to hang over the edge of the table.Continue to hug opposite leg. Hold this positionfor 10 seconds. Return to the starting position andrepeat on opposite side. Repeat 3 - 5 times eachleg.

5) Piriformis (Figure 4): Lie flat on back with bothknees bend and feet flat on floor. Cross rightankle onto left knee. Grasp behind left knee andslowly pull towards your chest. Hold for 10seconds and slowly lower to beginning position.

Reverse position and repeat 3 - 5 times for eachleg.

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6) Piriformis (Trunk Twister): Sit on floor or table.Cross right leg over left thigh, placing right footoutside of the left knee. Place left elbow onoutside of right knee. Gently stretch by pushingright elbow into left knee. Keep back straight while

stretching. Hold for 10 seconds and repeat foropposite side. Repeat 3 - 5 times for each side.

7) Calf Stretch: Stand facing a wall, with one foot in

front of the other. Lean forward with your handson the wall. Bend the front leg while keeping bothheels on the floor. You should feel a gentilestretch in the back of your lower legs. Hold 10seconds, repeat with the other leg forward.Repeat 3 - 5 times for both legs.

8) Standing IT Band Stretch: Strand, approximately2 - 3 feet from a wall, with the involved side facingthe wall. Place one hand on the wall and crossuninvolved leg over involved leg and lean into thewall. Place hand on uninvolved hip foroverpressure. Hold for 10 seconds, repeat 3 - 5times.

9) Table IT Band Stretch: Lie on back near edge of

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table. Let leg stretch over edge of table so thatthere is a full stretch on outside of hip and side ofleg. Bend leg being stretched to 90 angle at thehip and keep knee straight. Place arms out to theside to maintain balance. Hold for 30 seconds,

repeat on other side. Repeat 3 - 5 times for eachleg.

10) Quad Stretch: Stand with involved knee bent.Gently pull heel toward buttocks, feeling a stretchin the front of the leg. Keep upper body straight,do not lean forward. To increase the stretch, pullwith enough pressure to cause the involved kneeto pass behind the uninvolved knee. Hold for 10seconds, repeat 3 - 5 times.