German Sport University Cologne

It’s one of running’s recurring questions: what causes us to slow It’s one of running’s recurring questions: what causes us to 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 What everyones reading, 25 Running vs. swimming: Which is better for you 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.

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How can runners strengthen their ankles?

Running vs. swimming: Which is better for you:

1/ Calf raises

Aim for: 15 Hop back and forth laterally over an imaginary line for 30 secs

Standing on a step, push up onto your toes, then lower down until your heel is slightly below the step.
Then switch feet.

2/ Lateral hops

Aim for: 30 Why runners should try the Japanese walking method

Once youve done 20 reps, change direction and make small anticlockwise circles.
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 Lunges help strengthen your ankles and improve your balance

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