What is so great about running? People will wake up at 4 o’clock to run a 10k or head to the gym to get on the treadmill for an hour. Yes, running is the most popular form of exercise but why? What we do know is its physical benefits on the body and psychological benefits on the brain.
However, running puts significant stress on the feet and lower extremities. Most of us have some form of discomfort in the lower half of our body everyday. What we struggle to answer is why? Feet should not only look healthy, but should feel healthy too. After one of those early morning runs, ask yourself, are your feet feeling fatigued or is it an actual pain?
Now, how do you address the pain? One option is the use of toe spacers. These little things inserted between your toes are often associated with yoga or foot rehabilitation but now are increasingly being recognized for their benefits to running. We want to go in detail as to why you should consider adding them to your routine.
The Benefits of Running with Toe Spacers
Toe spacers have many purposes. Realignment of the toes sits at the top to help promote a more natural foot posture. What many fail to realize, your foot structure is often not the same foot structure you had at birth. There are several studies showing the toe splay of babies and their feet and how spread apart one toe is from another.
Have you seen the gruesome photos of marathon runners and their feet? They are dry, cracked, dehydrated because their feet are crammed into these awful shoes. Now running a marathon with toe spacers on your feet may be a change. However, you’ll find with the proper build up, running a marathon can be quite comfortable with Correct Toes. What you can do is utilize them in training or preparation for your next run. So now, not only can you improve foot health but you can also improve performance for future races or just your everyday routine. How, you ask. Toe spacers are proven to improve foot mechanics and create a more efficient running stride reducing the risk of injuries, and strengthen the muscles and tendons in the feet. That is how.
You can also find more information about the benefits of running by reading our recent blog that compares jogging and running which captures the differences, benefits, and which one may be best for you.
1. Improved Performance for Athletes
For our distance and competitive runners, performance is everything. We touched a bit earlier about exactly how you can improve performance. To elaborate further, a strong and improved foot mechanics leads to better balance, increased stability, and improved foot strength as all of these combined are what create a great athlete. With a more natural splay your stride is more efficient, and coupled with your training will increase speed, acceleration, and overall running efficiency.
2. Building Muscle Strength
Do you know how many muscles, tendons, and ligaments make up the foot structure? Over one hundred. These small muscles are what help maintain the arches and overall structure of the foot. Over time your foot structure has changed so now there are muscles not being used making them weak and susceptible to injury. What you’ll find is that feet can be resilient. We want to implement the right care to further nurture what is a complex structure that is in charge of loading and moving our body weight around everyday.
3. Improved Balance and Stability:
Weight Distribution
Let’s talk about weight and how it’s distributed across the feet. For example, a person wearing running shoes with a heel elevation. Their weight is being loaded on the toes as their heel is being supported by the extra cushion which in turns shifts all of your body weight towards the front part of your feet. Now, your toes and the forefoot are overstressed and overworked.
A result of repetitively wearing shoes with similar features, you see why many suffer from foot problems like hammertoes, bunions, corns, calluses, etc. Your feet are supposed to function as a wide base of support. When you are running and the weight is unevenly distributed, this is what can lead to some of the common injuries runners experience like shin splints, runners knee, stress fractures and more.
Proprioception
Balance. Balance. Balance. You’ll find foot placement and improving those sensory nerves are important when you are running on different terrains.
Flexibility
Alongside strengthening, toe spacers also support flexibility in the toes and foot joints. Your foot should be able to adapt to different running surfaces.
4. Reduced Risk of Injury:
Preventing Common Injuries
Toe spacers help to reduce pressure and friction between the toes, which can lead to blisters and calluses. By maintaining proper spacing, they minimize the rubbing that often occurs during long runs, providing a more comfortable running experience.
Alleviating Pain from Bunions and Hammertoes
For runners with bunions or hammertoes, toe spacers can be particularly beneficial. They help to realign the toes, reducing pain and preventing further progression of these conditions. This allows runners to continue training without discomfort and avoid potential surgical interventions.
5. Gait Mechanics:
Improving Running Efficiency
Proper toe alignment facilitated by toe spacers can improve overall gait mechanics. With better toe splay and alignment, runners can achieve a more natural and efficient running stride. This can lead to improved performance, as each step becomes more effective in propelling the runner forward.
Better Energy Transfer
Toe spacers contribute to better energy transfer from the legs to the feet. When the toes are properly aligned, the foot can function more effectively as a lever, maximizing the power and efficiency of each stride. This can result in faster running times and improved endurance.
Correct Toes: The Only Toe Spacer Brand Designed for Active Workout
Correct Toes is a leading brand in the market, designed specifically for actively moving. Made from medical-grade silicone, Correct Toes are flexible, durable, and comfortable. They can be worn inside select shoes which can be found below on a list of running shoe brands that pair well with Correct Toes , allowing runners to maintain proper toe alignment while running or during other physical activities.
Why Correct Toes?
Correct Toes stand out because they can be worn during activity, unlike many other toe spacers. They promote natural foot movement and help to strengthen the feet over time. Their design supports the alignment of the toes, enhancing overall foot health and running performance.
Buy a pair now using the link – https://correcttoes.com/shop/toe-spacers/
Accessories to Pair Toe Spacers with
To maximize the benefits of toe spacers, consider pairing them with other foot-friendly products. Here are some suggestions:
Foot Shaped Shoes
Wearing shoes with a wide toe box ensures that your toes have enough space to move naturally and comfortably while using toe spacers. This combination can further promote proper foot alignment and reduce pressure points. See our list of shoes made for running that are also Correct Toes approved:
- Altra Running – Racers 2
- Vivobarefoot – lite knit
- Xero Shoes – Zelen
Toe Socks
Toe socks are designed to keep each toe separated, which complements the use of toe spacers. They can help to maintain the alignment achieved by the spacers and provide additional comfort and help prevent any irritation. For our active runners or trail runners, Injinji has a variety of options to choose from from crew to anklet socks.
Key Takeaways
We mapped out all of the reasons why you should include toe spacers in your workout/ running routines. Now it is your turn to take action. You should be at your absolute best when training for that next marathon. Each session, you will notice slight changes and differences all working to help you in the long run. Correct Toes, in particular, are designed to be worn during active workouts, making them the best choice for runners looking to improve their performance.
Use the article here to learn more about the benefits of toe spacers: https://www.correcttoes.com/wp-content/uploads/2015/12/Running-related-injury-prevention-through-barefoot-adaptations-Robbins-1987.pdf?_ga=2.140977266.1544154196.1722272681-1846930049.1704216821
