Best Foot Strengthening Exercises for Runners: Jeff Boelé’s Proven Barefoot Routine

00:00.56–00:02.87 this activity is a a Barefoot cool down

00:02.88–00:04.83 so athletes can take off their shoes

00:04.84–00:06.95 shoes and socks you can do it on the

00:06.96–00:08.83 track you can do it on grass you can do

00:08.84–00:12.55 it in sand and uh I have it broken down

00:12.56–00:15.63 into three categories so a Barefoot one

00:15.64–00:17.43 Barefoot two and Barefoot three and so

00:17.44–00:19.23 we're just going to go through those and

00:19.24–00:21.91 we'll call out the exercises as we go

00:21.92–00:24.87 through so it's these are relatively

00:24.88–00:27.75 slow uh movements that just challenge

00:27.76–00:29.47 the foot in different in different

00:29.48–00:31.19 positions so first thing we're going to

00:31.20–00:37.99 do is just a forward

00:38.00–00:40.35 walk and then we're going to come back

00:40.36–00:50.63 with a backwards

00:50.64–00:52.99 walk and next we're going to do a toes

00:53.00–01:04.23 pointed in walk

01:04.24–01:13.43 and then we'll do toes pointed

01:13.44–01:15.95 out after that we're going to go on the

01:15.96–01:18.15 outside of the foot so kind of lifting

01:18.16–01:21.63 the arch up and walking on that outside

01:21.64–01:26.03 segment of the

01:26.04–01:29.19 foot and Jeff roughly uh 10 m is that

01:29.20–01:30.83 how far she's going yep yep we're

01:30.84–01:33.23 looking at about 10 meters here and then

01:33.24–01:37.07 we're going to go inside of the

01:37.08–01:39.99 foot Jeff explain what the term do you

01:40.00–01:43.87 use that term uh foot intrinsics or or

01:43.88–01:46.55 what do what what term would we use for

01:46.56–01:48.71 what you're trying to to accomplish here

01:48.72–01:50.47 yeah that's a that's a term that I'm I'm

01:50.48–01:52.71 familiar with uh next we're going to go

01:52.72–01:54.95 tow walk it we come back with a heel

01:54.96–02:01.11 walk so uh the foot has a lot of bones

02:01.12–02:04.27 and a lot of little muscles in there and

02:04.28–02:05.75 I don't think there's anything

02:05.76–02:08.47 inherently evil about shoes but when

02:08.48–02:11.27 we're in Footwear uh our foot's not

02:11.28–02:13.87 going to move quite quite in the same

02:13.88–02:16.67 way that it can when it's barefoot so

02:16.68–02:19.31 this is a nice way to maybe move those

02:19.32–02:21.23 muscles different uh some folks might

02:21.24–02:23.35 say to strengthen those intrinsic foot

02:23.36–02:25.19 muscles meaning the smaller muscles in

02:25.20–02:27.63 your foot that don't move quite the same

02:27.64–02:29.91 as they do in shoes and so that's why

02:29.92–02:31.67 use this as a cooldown modality we've

02:31.68–02:33.23 just been out we've been in our shoes

02:33.24–02:37.47 for 30 45 60 90 minutes all day because

02:37.48–02:40.07 we probably been walking around in shoes

02:40.08–02:43.15 uh and so this is just nice to uh after

02:43.16–02:45.87 a run after being in in our in our

02:45.88–02:49.03 athletic footwear to strengthen our feet

02:49.04–02:50.91 to move our feet differently to stretch

02:50.92–02:52.75 our feet a little bit differently so

02:52.76–02:54.55 that was barefoot one that's uh those

02:54.56–02:56.39 are all walking exercises so now we'll

02:56.40–02:58.71 move to Barefoot 2 hello my name is Jay

02:58.72–03:00.83 Johnson and I'm really lucky to be

03:00.84–03:03.31 friends with Jeff ble Jeff's an amazing

03:03.32–03:05.19 coach as as you can see I wanted to

03:05.20–03:07.15 share with you his website which is

03:07.16–03:09.35 elevated performance he does online

03:09.36–03:11.83 coaching he's also a um certified

03:11.84–03:13.55 massage therapist and he works with

03:13.56–03:16.83 athletes in the uh Denver Boulder area

03:16.84–03:19.43 but if you want to get all the videos um

03:19.44–03:21.43 which include these Barefoot routines

03:21.44–03:23.39 you go to elevated performance and

03:23.40–03:25.55 that's uh in the link below you go to

03:25.56–03:29.11 store we'll click on that right here and

03:29.12–03:31.19 then you can see these video programs

03:31.20–03:34.35 Jeff Bay's essential routines has all

03:34.36–03:36.11 these routines in there now there's

03:36.12–03:37.83 another way you can get it which is you

03:37.84–03:40.03 could invest in either my CrossCountry

03:40.04–03:41.79 training system or my track training

03:41.80–03:43.59 system and it's set up that when you

03:43.60–03:45.91 invest in those you get Jeff bule's

03:45.92–03:48.19 essential routines so I want to walk you

03:48.20–03:50.27 through what's in there uh the the

03:50.28–03:52.35 warmup hey that's on YouTube for free

03:52.36–03:54.39 the cool down is not for on YouTube for

03:54.40–03:57.51 free the Barefoot routines you just saw

03:57.52–04:00.47 part one uh I I think the video you just

04:00.48–04:02.87 saw was about 2 or 3 minutes long there

04:02.88–04:05.31 this is a 13-minute video um there's

04:05.32–04:07.55 part one two and three and then self

04:07.56–04:09.83 therapy man this is some awesome things

04:09.84–04:13.47 in here he shows you how to use a um how

04:13.48–04:15.59 to use a lacrosse ball how to use a foam

04:15.60–04:17.63 roller all these things there's some

04:17.64–04:20.47 medicine ball stuff uh multi throws with

04:20.48–04:22.55 a medicine ball hurdle Mobility multi-

04:22.56–04:24.95 jumps all these things so all right so

04:24.96–04:27.07 there's two ways to get Jeff's videos

04:27.08–04:29.35 either go to elevated performance go to

04:29.36–04:30.23 store

04:30.24–04:33.27 or go to Coach J Johnson check it out uh

04:33.28–04:36.19 the cross country training system is my

04:36.20–04:38.31 my Flagship program for cross country

04:38.32–04:40.47 coaches and when you enroll in that you

04:40.48–04:43.27 get Jeff Bay's essential routines as

04:43.28–04:45.19 part of that and you get the integration

04:45.20–04:47.95 of things like the Barefoot routines in

04:47.96–04:49.99 the training that athletes would do all

04:50.00–04:52.91 year long all right stay tuned here on

04:52.92–04:57.04 YouTube for more videos