It's YQA Friday (yes, last Friday was a no-show, we're back at it again today tho!) Here is today's question from Suzie.
Q: After 5 miles, my feet hurt pretty badly. I do have proper shoes. Will this go away, and if so, at what level of consistent running?
A: Hi Suzie! I'm not sure what kind of surface you are running on, but hard, unforgiving surfaces (like concrete) can be hard on the feet and the entire body. Try running on a soft surface like dirt trails or even pavement. These have a little more give and you won't pound your poor feet away. Also, if you have a high stability shoe, that might be affecting you too. Avoid wearing high heels, go barefoot often, if you sit at a desk get a golf ball and roll it with your foot. Your arches will love you!
Strengthening your feet is also another thing you can (should!) do. The feet have 52 bones (26 bones, 33 joints, 107 ligaments, 19 muscles and tendons) and many people don't pay enough, if any at all, attention to building strength in their feet and ankles. Some sample exercises are: scrunching up a towel with your toes, picking up small objects (i.e. marbles) with your toes, drawing the alphabet with your feet in the air, negative calf raises (place ball of foot on a stair step and drop calf) and one leg balance work. Use a wobble board!
A select few have foot nerve damage, sometimes it is also a nutritional deficiency.
As a friendly reminder, be sure to submit your questions about running, plant-based eating/fueling/training/racing or whatever else is on your heart! I'll answer as many as I can every Friday.
Photo credit: PJ