How to Keep Runner’s Feet Active During the Winter Months


How to Keep Runner’s Feet Active During the Winter Months

   

The frosty winter weather can take a toll on your running routine. Especially when icy conditions and blustery temperatures make stepping outside unappealing. But don’t worry, there are a number of ways to train indoors. Here’s how to keep your feet active when it’s cold outside:

1. Start with some simple foot stretches.

Take extra care to keep your feet in good shape this winter. A few simple foot stretches are a great way to start your workout. Interlace your left fingers into your right toes. Hold for 10 seconds and then switch sides. Repeat on each foot three times. Additionally, massage the arch of your foot with a tennis ball. Stand with the tennis ball under the pad of your big toe and roll the ball back and forth over the arch of each foot.

2. Try indoor interval training.

You don’t need a gym or even a treadmill to do some indoor interval training.

-Jog in place for 3 minutes at an easy pace.

-Sprint for 1 minute, running in place as fast as you can. At the same time, pump your arms and lift your knees high to intensify the workout.

-Do runner’s lunges. Stand with your feet together and your arms by your sides. Step back with one leg and lower down into a lunge. Bring the legs back together and switch sides. Continue for 1 minute.

-Repeat the interval routine four times: jogging, sprinting, and doing lunges.

3. Consider a treadmill workout.

The treadmill doesn’t have to be boring. A treadmill workout keeps you training even in the heart of winter.

-Start with a 5 minute warmup. Keep the speed ranging from 2.4-3.5 mph for the first 5 minutes.

-Run for 2 minutes at 80-85 percent of your maximum speed.

-Slow down to a jog for 1-2 minutes.

-Continue this interval training for 30 minutes.

-Cool down to a walk for 5 minutes.

Sara Novak is a Natural Health Care Expert for Zax Health. Follow her on Twitter at @sarafnovak