Foot Exercises For Barefoot Running

Since the release of "Born to Run", the bestseller about running without shoes, barefoot running has generated some serious interest from runners of all ability levels in Europe, North America and other running hot spots around the world. A 2009 poll conducted by ESPN suggested 33 percent of respondents would leave shoes behind in favor of running barefoot. Running barefoot will likely never overtake running shoes; however, athletes thinking about trading in their running shoes will want to prepare their feet through various exercises to reduce their risk of injury.

Toe Grip

To perform the toe grip exercise, use a pencil pen, or similar item and put it on the floor. Using only your toes, grab the pencil and lift it off the floor. Hold it securely for 10 seconds before returning the pencil to the floor completing one repetition. Perform three repetitions with the right foot before repeating with the left foot.

Heel Walks

Begin this exercise standing barefoot on the floor. Lift your toes and balls of your feet off the floor by shifting your weight onto your heels and begin walking, taking approximately 25 to 30 steps on each foot, completing one set. Complete three sets resting your feet briefly between each.

Toe Walking

Perform this exercise routine twice a day without shoes or socks on your feet. Begin by elevating yourself onto yourself as high as possible onto your toes. Walk for 15 to 20 seconds before lowering your foot so that it is flat on the floor, completing one set. Perform eight sets, resting your foot briefly between each set.

Calf Raises

To perform calf raises, use a step or block. Place the balls and toes of your feet on the platform: your heels sticking off the rear. Begin by raising yourself onto your toes as high as possible pausing for one to two seconds before lowering yourself back to the staring position. Now, lower your heels down until they are below the level of your toes and hold for one to two seconds before returning to the start position, completing one repetition. Perform three sets of 12 to 15 repetitions.

Barefoot Walking

Walking around whenever possible without shoes will help acclimate and strengthen your feet. You can perform this exercise around the house, at work, the park, on a treadmill at the gym, or any other safe place where walking without shoes is permitted. The more time you spend walking without shoes, the stronger the bones and muscles in your feet will become.