The feet and lower legs form the foundation of running—literally the first contact point with the ground during each stride and the final link in the kinetic chain transmitting forces through the body. Despite their critical importance, these structures often receive minimal direct strengthening attention beyond the incidental work provided by running itself. This oversight contributes to many common running injuries including plantar fasciitis, Achilles tendinitis, calf strains, and stress fractures.
Targeted strengthening of intrinsic foot muscles, the calf-Achilles complex, and supporting lower leg structures builds resilience that reduces injury risk while potentially improving running economy through enhanced force transmission and elastic energy return. This article explores the anatomy and function of the foot and lower leg, outlines effective strengthening exercises and progressions, explains barefoot training principles, and provides frameworks for integrating this work into comprehensive marathon preparation.
Anatomy and functional importance
The foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments working together to provide stable yet adaptable platforms for weight-bearing and propulsion. Intrinsic foot muscles, those originating and inserting entirely within the foot, control arch position, toe function, and fine force distribution. Extrinsic muscles, originating in the lower leg with tendons crossing into the foot, provide gross movements and power.
The arch system functions as both a rigid lever for push-off and a flexible shock absorber for landing. This dual role requires strength to maintain structure under load and coordination to transition between rigidity and compliance as needed. Weak intrinsic muscles allow arch collapse, distributing forces poorly and potentially contributing to plantar fasciitis, posterior tibial tendinitis, and various foot pains.
The calf complex, comprising the gastrocnemius and soleus muscles, provides the power for push-off while the Achilles tendon stores and releases elastic energy with each stride. Research demonstrates that Achilles tendon stiffness correlates with running economy—stiffer tendons store and return more elastic energy, reducing the muscular work required for propulsion. The calf-Achilles unit absorbs forces equal to several times body weight during each landing, demanding considerable strength and resilience.
The anterior tibialis and other shin muscles control foot position during swing phase and assist with shock absorption during landing. Weakness or imbalance between anterior and posterior compartments contributes to shin splints and stress fractures. Peroneal muscles on the lateral lower leg stabilize the ankle, particularly during uneven terrain or lateral movements.
Intrinsic foot strengthening
Intrinsic foot muscles atrophy in modern populations who spend most time in supportive footwear that reduces the need for active arch control. Runners wearing maximally cushioned shoes with substantial arch support throughout all daily activities and running further limit intrinsic muscle engagement. While supportive shoes serve purposes and aren't inherently problematic, complete reliance without any barefoot or minimalist time can leave foot muscles underdeveloped.
Toe exercises and short foot activation
The short foot exercise, also called the foot dome exercise, involves pulling the ball of the foot toward the heel without curling the toes or lifting the heel. This action engages deep arch muscles, creating a higher, more rigid arch structure. Practice while seated initially, placing the foot flat on the ground and attempting to shorten it by raising the arch. Once this feels familiar, progress to standing and eventually to single-leg stance.
Performing three sets of 10-15 second holds, two to three times daily, builds these often-dormant muscles. The exercise can occur almost anywhere—while brushing teeth, working at a desk, or waiting in lines. Consistency matters more than session length given the motor learning component.
Toe spreading and lifting isolates individual toe control. Attempt to spread all toes apart without assistance, then try lifting toes independently while keeping others down. These movements feel nearly impossible initially for many people but improve with practice. Two to three minutes of practice daily while watching television or during down time gradually develops control.
Marble pickups or towel scrunches provide dynamic strengthening. Place marbles on the floor and use toes to pick them up and place them in a container, or lay a towel flat and use toes to scrunch it toward you. These exercises engage multiple foot muscles dynamically. Three sets of 20-30 repetitions builds strength and endurance.
Barefoot walking and standing
Simply spending more time barefoot at home allows foot muscles to engage naturally during normal activities. Standing barefoot while cooking, washing dishes, or working at a standing desk requires active arch support rather than passive reliance on shoe structure. Walking barefoot on varied surfaces—carpet, tile, grass, sand—provides diverse sensory input and strengthening stimulus.
Barefoot balance work on one leg, particularly with eyes closed, challenges foot muscles to maintain stability through constant small adjustments. Starting with 30-second holds and progressing to two minutes builds both strength and proprioceptive awareness. Adding unstable surfaces like foam pads increases difficulty.
Calf and Achilles strengthening
The calf-Achilles complex requires significant strength to handle running's repetitive loading. Standard calf raises, while useful, often provide insufficient stimulus for runners whose tissues already handle thousands of loading cycles weekly. Progressive overload through variation and increased difficulty builds resilience effectively.
Calf raise progressions
Double-leg calf raises standing on both feet represent the entry level. Stand on the balls of both feet, raise up as high as possible, hold briefly, then lower slowly. The eccentric (lowering) phase deserves particular emphasis given its role in building tendon strength. Three sets of 15-20 repetitions with controlled tempo provides initial strengthening.
Single-leg calf raises dramatically increase difficulty by placing full body weight on one calf. Stand on one foot, raise up as high as possible, lower slowly under control. Many runners initially struggle to perform even a single clean repetition. Begin by using a wall or railing for light finger support, progressively reducing assistance as strength improves. Building to three sets of 12-15 repetitions per leg represents solid strength.
Straight-leg versus bent-knee variations target different muscles. Straight-leg raises emphasize the gastrocnemius, which crosses both ankle and knee joints. Bent-knee raises (performed with slight knee flexion) shift emphasis to the soleus, which crosses only the ankle. Both muscles matter for running, so including both variations ensures complete development. Alternating straight and bent-knee raises across sets or sessions provides comprehensive training.
Adding external load through a weighted vest, holding dumbbells, or using a calf raise machine allows continued progression once bodyweight raises become too easy. However, bodyweight variations offer sufficient challenge for most distance runners when performed with proper tempo and full range of motion.
Eccentric-focused protocols
Eccentric exercises, emphasizing the lengthening phase under load, particularly benefit Achilles health and function. The Alfredson protocol, developed for Achilles tendinopathy rehabilitation, involves performing 180 total repetitions daily (three sets of 15 repetitions, both straight and bent leg variations, twice daily). While originally designed for injury management, modified versions prevent issues and build exceptional resilience.
For injury prevention rather than rehabilitation, a less aggressive approach suffices. Performing eccentric-emphasized calf raises three times weekly, using both legs to raise up but only one leg to lower down slowly over three to four seconds, builds Achilles strength effectively. Three sets of 8-12 slow eccentrics per leg creates significant stimulus without the volume demanded by full rehabilitation protocols.
Plyometric calf work
Once basic strength is established, plyometric exercises build reactive strength and elastic properties. Pogo hops, bouncing in place on the balls of the feet with minimal knee bend and quick ground contacts, train the calf-Achilles complex to act as a stiff spring. Two to three sets of 20-30 hops, two to three times weekly, develops this quality.
Jump rope provides similar benefits in a more dynamic, rhythmic format. Starting with one to two-minute bouts and building to three to five minutes develops calf endurance and reactive strength simultaneously. The continuous repetitive impact strengthens tissues while the varied rhythm and occasional mistakes keep the nervous system engaged.
Single-leg hops, hopping forward or in place on one leg, increase demand substantially. These challenge balance while building explosive calf power. Begin with very short distances or durations, building gradually to prevent overload injury. Two sets of 10-20 hops per leg once or twice weekly provides ample stimulus.
Anterior tibialis and shin strengthening
The anterior compartment of the lower leg, particularly the tibialis anterior, dorsiflexes the foot and controls foot lowering during running's swing phase. Weakness or imbalance contributes to shin splints and increases anterior compartment stress fracture risk. Most runners possess relatively underdeveloped anterior muscles compared to the powerful calves, making direct strengthening valuable.
Toe raises and dorsiflexion exercises
Toe raises, the opposite of calf raises, involve standing with heels on the ground and lifting the toes and forefoot as high as possible. This simple movement isolates the tibialis anterior. The relative weakness of this muscle compared to the calf means bodyweight provides substantial challenge. Three sets of 15-25 repetitions builds strength and endurance.
Seated dorsiflexion against resistance using a resistance band looped around the foot provides variable resistance. Secure one end of the band to a stable object, loop the other around the top of the foot, and pull the foot back toward the shin against band tension. Three sets of 15-20 repetitions per foot develops strength through the full dorsiflexion range.
Heel walks, walking forward on heels with toes pulled up toward shins, provide functional dynamic strengthening. Walking 30-60 seconds creates significant burn in the anterior shin. Two to three sets after easy runs or as part of warm-up routines maintains anterior compartment strength.
Barefoot running and minimalist training
Barefoot running or training in minimalist footwear theoretically strengthens feet and lower legs through demanding greater muscle engagement without supportive shoe structure. However, the transition carries injury risk if approached too aggressively. Tissue adaptation lags behind cardiovascular fitness, and runners who dramatically increase barefoot exposure rapidly often develop stress fractures, Achilles issues, or plantar fasciitis.
Safe barefoot integration
The safest approach involves very gradual introduction over many months. Begin by spending more time barefoot during daily activities at home. Progress to short barefoot walking sessions outdoors on smooth surfaces. Eventually add very short barefoot running strides on grass or other forgiving surfaces after regular runs—perhaps four to six 50-meter relaxed strides twice weekly.
If this progresses without pain or excessive soreness, gradually extend barefoot running duration by one to two minutes weekly. A reasonable goal for most shod runners might be five to ten minutes of barefoot running on soft surfaces two to three times weekly, not as a replacement for regular training but as supplemental strengthening work.
Minimalist shoes, featuring thin soles and minimal arch support but still protecting feet from sharp objects, provide middle ground between traditional shoes and full barefoot running. Rotating some easy runs into minimalist footwear, starting with just 10-15 minutes and building very gradually, develops foot and lower leg strength while reducing injury risk compared to barefoot work.
The key principle involves patience. Tissue strengthening requires months, not weeks. Runners who spend years in conventional shoes cannot expect feet and lower legs to handle barefoot loads immediately without injury.
Integration into training
Foot and lower leg strengthening integrates most naturally during the base-building phase when running volume consists primarily of easy mileage and intensity remains low. This timing allows progressive loading of strengthening exercises without competing with demanding running workouts.
Intrinsic foot exercises, being low intensity and short duration, fit easily into daily routines. Performing short foot exercises while working, toe exercises while relaxing, or balance work while brushing teeth requires minimal time investment but provides consistent stimulus when practiced daily.
Calf strengthening occurs most effectively after runs when tissues are warm. Following an easy run with three sets of single-leg calf raises and toe raises takes perhaps five minutes while providing significant strengthening. This timing also ensures adequate recovery before subsequent running sessions.
During build and peak phases, foot and lower leg work should continue but may reduce in volume to accommodate higher running demands. Maintaining two to three strengthening sessions weekly prevents detraining while avoiding excessive fatigue. The foundation built during base phase allows reduced frequency without losing benefits.
Summary
The feet and lower legs form the foundation for running, containing complex anatomy including intrinsic foot muscles controlling arch function, the powerful calf-Achilles complex providing propulsion and elastic energy return, and anterior compartment muscles controlling foot position and shock absorption. Targeted strengthening reduces injury risk including plantar fasciitis, Achilles tendinitis, and shin issues while potentially improving running economy.
Intrinsic foot strengthening uses exercises like short foot activation, toe spreading and lifting, marble pickups, and progressive barefoot exposure during daily activities. Calf and Achilles development progresses from double-leg calf raises to challenging single-leg variations, emphasizes eccentric loading for tendon adaptation, and incorporates plyometric work like pogo hops and jump rope. Anterior tibialis strengthening addresses the often-neglected shin muscles through toe raises, banded dorsiflexion, and heel walks.
Barefoot running can strengthen feet and lower legs but requires extremely gradual introduction over many months to prevent injury. Most runners benefit more from brief barefoot work or minimalist shoe use as supplemental strengthening rather than wholesale footwear changes. Integration into marathon training emphasizes base phase establishment with consistent daily foot work and post-run calf strengthening, maintaining work through subsequent phases while managing total training load. When approached progressively, foot and lower leg strengthening provides high-value injury prevention and potential performance benefits with minimal time investment.