Natural running is getting more and more popular. If you’re thinking of getting into it, here are few exercises that can help you get prepared for this more demanding style of running…

Natural running can help improve your physiology and make you a stronger runner. By allowing your foot to move naturally, specialist running shoes help to strengthen your lower leg muscles and improve your gait. Check out the natural running footwear range
But natural running also demands more of you as a runner. To be fast, you need to work on certain muscle groups that are more necessary in natural running. 
It comes down to 2 areas: stretching and strengthening .
Stretching
When to stretch: 
  • during your warm up
What to do:
  • Foot stretch (sitting)
What it does: Helps to prevent injury in the sole of your foot, such as plantar fasciitis.
How long? Hold for 30 seconds.


  • Foot stretch (kneeling)
What it does: Helps to prevent injury in the sole of your foot, such as plantar fasciitis.
How long? Hold for 30 seconds.


Strengthening
When to strengthen:
  • after a light warm-up run
  • on a rest-day
  • after a hot shower
What to do:
  • Calf raises 
What it does: Improves your push-off by working your calf muscles and the plantar muscles along the sole of your foot
How long? 15-50 repetitions for each leg


  • Toe raises
What it does: Trains your shin muscles and helps you develop a smoother gait cycle from heel to forefoot.
How long? 15-50 repetitions


  • Toe grips
What it does: Strengthens your plantar muscles and arches.
How long? Pull the towel 15-50 times.


Combining your strength training with runs in natural running shoes is the best way to improve your overall technique. Learn more about natural running technique