It’s one of running’s recurring questions: what causes us to slow down in races? Poor pacing? Lack of training?
We’ve all been there. But have you ever thought about blaming your weak ankles for your (lack of) speed? In a 2018 study by the German Sport University Cologne, 25 runners were monitored while running a fast 10K (five per cent slower than their year’s best time). As the run progressed, the runners did less with their ankles and more with their knees and hips.
This was more marked in the slower group (PBs slower than 47:30) than in the faster group (PBs faster than 37:30). ‘To improve running performance, long-distance runners may benefit from an exercise-induced enhancement of ankle plantar flexor muscle-tendon unit capacities,’ said the researchers. Meaning? The stronger your ankles, the faster you’ll be able to run.
How can runners strengthen their ankles?
Try these four exercises to build elite-level ankles:
1/ Calf raises
Aim for: 15 reps on each leg
- Standing on a step, push up onto your toes, then lower down until your heel is slightly below the step.
- Keep the movement as smooth and controlled as possible.
2/ Lateral hops
Aim for: 30 seconds on each leg
- Hop back and forth laterally over an imaginary line for 30 secs.
- Once you're confident jumping with both legs, repeat the motion while balancing on a single foot. This is a great exercise for developing ankle stability.
3/ Ankle circles
Aim for: 20 reps each direction
- Stand on one leg and keeping the other leg out straight in front of you, flex your foot and create small clockwise circles.
- Once you've done 20 reps, change direction and make small anticlockwise circles.
- Then switch feet.
4/ Kneeling lunge stretch
Aim for: 30 seconds on each leg
- Lunges help strengthen your ankles and improve your balance.
- Start with a static kneeling position on both of your knees. Bring your left knee forward and place your left foot flat on the mat in front of you.
- Extend your right leg behind you to deepen the stretch. Your right knee, shin, and top of your right foot should be pressed into the mat.
- Lean forward gently into the stretch. Hold for 20-30 seconds and repeat on the other side.
The takeaway?
