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How to be a Successful Runner Even with Flat Feet

How to be a Successful Runner Even with Flat Feet

Approximately 25 percent of the U.S. has flat feet, but this on its own does not typically make it impossible for them to be runners. In fact, this previously misunderstood foot condition is no longer an automatic disqualification from serving in the military, and most people with flat feet are able to do everything that individuals with a standard arch can do. By following a few important foot health tips, people with flat feet can even comfortably finish a marathon.

1. How Can You Tell if You Have Flat Feet?

Most people have an arch in their foot that can easily be seen from the side. In contrast, someone who has been born with flat feet will have little to no discernible arch. This is caused by a collapsed medial longitudinal arch, which can lead to a variety of physical complications if precautions are not taken. It is common for parents to notice the missing arch in a child’s footprint, but it will be necessary for a doctor to examine your feet in order to get a conclusive diagnosis.

2. What Are the Two Categories of Flat Feet?

There are two different types of flat feet: Rigid Flat Feet and Flexible Flat Feet. A rigid flat foot is the least common type, and it is caused by the bone structure of the feet instead of the arch tendons. One of the confusing things about determining whether or not you have this condition is that flexible flat feet can look normal from the side until you actually place weight on the foot. If you have flexible flat feet, your arches will flatten when you stand, walk or run.

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3. Why do People with Flat Feet Need to Take Special Precautions?

As previously mentioned, flat feet can lead to several physical issues if you fail to take some basic precautions. For example, running without the proper shoes or insoles can easily lead to pain in your ankles, heels, lower back and knees. Flat feet are also associated with bunions and shin splints. Anyone who runs regularly without the necessary foot support runs the risk of developing tendinitis in the knees.

4. Will Every Person with Flat Feet Experience Physical Problems?

Although issues such as feet and knee pain are common with flat feet, it is estimated that 20 percent of the people who do not have a proper arch can still participate in a long list of everyday activities without ever developing any associated symptoms. It is likely that these individuals have a small arch that has not completely collapsed. The odds are high that most people in this category are never even diagnosed with flat feet because they do not develop any complaints that need to be looked at by a physician.

5. Are Shoe Insoles Good Enough?

Shoe insoles are one of the most common treatment methods for flat feet. Depending on the severity of your issue, a podiatrist may prescribe a pair that is made specifically for your feet. However, most people are able to purchase insoles that are designed for anyone with fallen arches. This is an affordable method for reducing the symptoms associated with flat feet, but you will still need to be careful about what type of shoes you buy because you need overall foot and ankle support.

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6. Is it Safe to Run with Flat Feet?

The vast majority of people with flat feet can run without developing any serious complications. The trick is to be aware of your condition so that you can use insoles and shoes that will provide support for your ankles and feet. Additionally, the severity of your condition will have an impact on how likely you are to end up suffering from an injury. In other words, if you have rigid flat feet, you will need to be even more aware and vigilant to prevent future issues as a result of running. Overall, it is safe for most people to run with flat feet as long as they have taken precautions.

7. How Can I Select the Best Shoes for Running with Flat Feet?

There are three main things to look for when buying shoes for flat feet: A stiff heel, sturdy construction that is difficult to twist and shoes that bend near the toes but not the middle. Stability shoes offer some much-needed support and will help you avoid over-pronation. There are hundreds of options to choose from, and everyone’s exact needs are different. With this in mind, it is best to receive assistance from a shoe expert. Runners with flat feet often recommend the ASICS Gel-Lyte33 2, New Balance M1080v3 or the Mizuno Wave Inspire 11, so it is a good idea to try on theses shoes to determine if they are a good fit. Keep in mind that it may still be necessary to put insoles into whichever shoes you buy.

8. Can You Rebuild Your Arches?

Many people are born with flat arches, but it is also possible to develop them later in life. Either way, you may be able to at least somewhat rebuild your arches by utilizing toe curl exercises. One easy technique that you can try involves sitting in a chair in a room with a smooth floor. Place a towel on the floor in front of you, and sit with your back straight and your knees at a 90-degree angle from your feet. Next, leave your heel flat and use your toes to grab the towel and pull it toward you. Doing this in repetitions of 10 at least once per day may rebuild your arches.

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9. The Importance of Supporting Your Ankles

Your main focus when looking for shoes will probably be your arches, or lack thereof, but this is not the only area that you need to pay close attention to. Your ankles are especially susceptible to injuries due to your flat feet, so you should always ensure that they are well-supported by your shoes and socks. Again, a sturdy shoe that does not have a lot of bend near the middle is important, and a stiffer exterior near your ankles will be beneficial.

10. Stick to Running Courses on Flat Land

Even if you acquire the very best shoes and insoles, you will still need to pay close attention to the terrain when you go running. Anyone with flat feet is much more likely to suffer from over-pronation on uneven ground. This means that it is actually safer to run on flattop concrete than to choose softer ground that is not level such as trails or a golf course. Of course, if a dirt trail is relatively flat, then the added level of shock absorbency may make it the ideal running spot.

If you do continue to experience pain in your feet, you may benefit from regular foot massages. Be sure to visit your podiatrist as well and ask for a pair of prescription running shoes. By following this combination of tips, you should be able to run without dealing with any excessive pain or flat foot-related physical issues.

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Featured photo credit: Elvert Barnes via flic.kr

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Holly Chavez

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Published on October 17, 2019

How to Build Endurance Fast and Enhance Stamina

How to Build Endurance Fast and Enhance Stamina

Day to day we all suffer. Life is hard, have you ever got to work and just stopped right in front of the stairs and just absolutely dreaded the thought of having to go up to them? By the top, you’re out of breath, uncomfortable and sweating.

So, how to build endurance fast and enhance stamina? We will look into the tips in this article.

What Is the Best Exercise for Endurance?

When faced with any exercise venture, we will always ask ourselves “What is the best way to get to our goals?”

Really it does depend. Why do I say this?

There are a lot of variables as to what form of exercise I might recommend for you. Not to worry I just won’t leave it there. I’ll give you examples that will fit for many different scenarios.

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When recommending forms of cardio for people, you have to examine many things like, how long have they been training, their age, any injuries that were diagnosed by a medical professional and just some nagging pains that they may have from overly tight muscles.

When faced with someone who is very under trained, has worked years at a desk, and hasn’t trained in decades, I would recommend a non-impact form of cardio like a bike, elliptical, row, reason being that their muscles, tendons and ligaments aren’t used to bearing hundreds of pounds of impact that is caused every single time we jump, land, run. This same idea would go for someone who has any kind of arthritis in the knees, back etc.

When faced with running, and sprinting, I would recommend these modes of cardio to those clients that have experience with these forms of cardio, whether that be athletes or just casual runners; of course, assuming that they have good running technique and footwear. Without good running technique or footwear, you are bound to run into some sort of injury eventually.

Types of Cardio: LISS Vs HIIT, Which Is Better?

There are two main forms of cardio that people are familiar with or have heard of.

One of them is “LISS” which stands for low intensity steady state. This form of cardio wood be represented by a form of cardio that is not very taxing and doesn’t involve any sort of intervals. A good example would be walking on the treadmill on a slight incline and moderate paced walk that you are able to keep up for approximately an hour.

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Currently on fire, the very well known form of cardio “HIIT” which stands for high intensity interval training. This cardio is very intense and includes spurts of near maximal effort followed by a complete rest or active recovery (walking). Perfect example of a HIIT workout would be interval sprints, sprinting maximal effort for 20 seconds followed by a minute of walking (1:3 work to rest).

Now that you know what they are, you may be asking which one is better for you. And the answer is, both! Both will build your endurance and when we combine both of them into your training protocol, you will build your endurance and stamina even faster than just using one or the other!

Here’s a routine you can take reference of:

Mock Training Week (Novice Trainee)

  • Monday: HIIT sprint (1:3 work to rest) 20 min
  • Tuesday: LISS bike (slight resistance) 60 minute
  • Wednesday: LISS walk (outside if possible) if not slight incline light pace, 60 minutes
  • Thursday: OFF
  • Friday: HIIT row machine(1:2 work to rest) 20 minutes
  • Saturday: LISS walk (outside if possible) if on treadmill small incline, light pace
  • Sunday: OFF

*the allotted work to rest ratio will vary based on the level of physical fitness of the individual

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How to Build Your Physical Endurance

When building a customized cardio program, it is very important to know your baseline level of cardio done via fitness testing. These tests will give you a good measure from where you are starting, so you can easily measure your progress a few months down the road.

If you’re not familiar with exercising programming and really want to train efficiently and with good form, it would be a good idea to hire a Personal Trainer. The trainer will be familiar with performing these types of fitness test and can ensure they are being performed exactly the same each time to ensure accurate results. A Personal Trainer can also help you build a customized cardio program tailored to your goal of building endurance based on your current fitness levels.

How Endurance Is Actually Built

Endurance is actually built by challenging our base fitness of cardio which in turn build our Vo2 Max (most amount of oxygen we can use during exercise), which is the best measure of cardio/endurance.

In order to challenge our endurance, we must make our heart more efficient. A good measure to see if you are improving would be to do a run for 5 minutes at a certain speed on the treadmill and then measure your Heart Rate immediately after; then repeat that exact test 8 weeks down the road to measure your progress that way.

Another good way to measure our progress would be by increasing the difficulty of your workouts weekly/bi-weekly so you can see that you are progressing week to week.

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Final Thoughts

Besides the workout advice above, I suggest you combine all these following quick tips:

  • Eat healthy and unprocessed foods.
  • Challenge your cardio/endurance (train with intensity).
  • Train frequently.
  • Track your progress.
  • Get to a healthy body weight.
  • Build a good cardio program.
  • Have a goal.

Do these consistently because without sustainability, we will not see the most amount of results possible.

Great changes require consistency and hard work. Keep at it and follow your goals, results will come!

Featured photo credit: asoggetti via unsplash.com

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