I Asked a Top Podiatrist How to Prep for Spring Miles. This Is the Foot and Ankle Routine Every Runner Needs to Stay Healthy
Marathon season is officially underway, and whether this is your first 26.2 (good for you) or your fifth, longevity is the only way to ensure you’ll be running for years to come. While most runners spend weeks obsessing over the best gels, hydration mixes, and race-day singlets, now is the time to focus on the foundation. It’s tempting to swap a real mobility routine for a few lazy leg swings and high knees before a seven-miler, but skipping those "boring" moves is often the exact mistake that leads to a season-ending injury.
"Mobility work alone is not enough; combining mobility with strengthening is essential for
building the load tolerance required for increased mileage," says board-certified podiatrist and foot and ankle surgeon Dr. Bobby Pourziaee.
Before you clip on the hydration vest or tighten your running belt, Pourziaee runs through the non-negotiables for staying strong through the season.
Build Your Body’s Primary Shock Absorbers
Before you strap in for a long run, you need to prioritize the mobility and strength of your foot and ankle complex, says Pourziaee. One of the most critical areas to address is ankle dorsiflexion (basically, your foot's ability to pull toward your shin). If your ankles are locked up, your knees and hips end up picking up the slack, which is a one-way ticket to an injury. You can fix this with moves like the knee-to-wall stretch to ensure your foundation actually moves the way it's supposed to.
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Bulletproof Your Achilles
Building your calves isn’t just about avoiding chicken legs; it’s actually the secret to staying on the pavement all season long. The calf and Achilles complex acts as your body’s primary shock absorber every time your foot hits the pavement. So, instead of just doing a few lazy ankle circles before you head out, bake some eccentric loading into your weekly routine. Moves like single-leg calf raises or ankle lunges will bulletproof your lower legs and keep them from redlining while you rack up the miles.
Focus on the Hidden Foot Muscles
It’s easy to obsess over the power players like your quads and glutes, but ignoring the small, intrinsic muscles in your feet is a recipe for a breakdown. According to Pourziaee, these "hidden" muscles are the real key to long-term stability.
"Runners benefit from strengthening the small intrinsic muscles of the foot through exercises such as short-foot training that help improve arch stability," he says. "Mobility of the big toe joint is another frequently overlooked factor. Adequate big toe extension is necessary for efficient push-off during running."
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