FEET OF ENDURANCE

against, in my case, 2,760lb [1,250kg] of earthbound beef. You can cover an egg with an oven mitt before rapping it with a hammer, but that egg ain’t coming out alive.” CUSHIONED COMFORT Despite all these bene ts, minimalist shoes are not for everyone. If your running trail features sharp stones or thorns, for example, then more cushioned soles will of course help protect your feet. Le Vesconte also warns newcomers to this kind of footwear to “build up slowly and listen to your body.” And he advises people with hyper-extended knees, or very severe bunions, or those with a plantar nerve condition called Moreton’s neuroma, not to run in minimalist shoes. However, the appetite for this kind of footwear seems to be growing more than ever. Brands such as Vivobarefoot, Vibram, Xero and Luna all manufacture sports shoes in this style. Even established mainstream brands, such as Nike, adidas, Champion and Merrell, have jumped on the minimalist bandwagon. Ross Edgley claims he’d never train in anything other than minimalist shoes or bare feet. “Ninety- ve per cent of the time I’m barefoot or in barefoot minimalist shoes,” he tells us. “I will walk, run, climb, train in mixed martial arts and weight lift in minimalist shoes.” It may have taken two months with the bushmen in the Kalahari desert to convince him – plus “blisters and a bruised ego” – but now there’s no turning back.

These foot-strengthening exercises from Vivobarefoot take no time at all, but can massively improve your running efficiency and reduce your risk of injury

1. ROOTING THE BIG TOE

Improves the stabilising strength of your big toe, which can prevent overpronation.

Push your big toe down into the floor and raise your other toes.

Build up until you can hold the position for 30 seconds – until then, pulse your toes up and down.

TOE TIP: make sure you don’t roll your foot inwards in order to lift your toes.

2. BIG TOE UNDER

Improves the mobility in your first metatarsal.

Stand on an exercise mat or soft surface.

Bend your big toe underneath your foot.

Keep your other toes out straight.

TOE TIP: when viewed from above, it should look as though your big toe has disappeared.

3. BIG TOE OUT

Improves mobility in your metatarsals.

Leaving your big toe out straight, bend your other toes underneath your foot.

Push your big toe into the floor.

TOE TIP: use your hand to bend your toes under your foot if you can’t do so naturally.

4. HANDS ON HEELS, EXTEND HIPS

Strengthens your plantar fascia (the thick connective tissue running along the arch of your foot). Kneel on the floor, with your torso upright. Place your hands on your heels. Extend your hips as you straighten your arms. When your arms are extended, pulse your big toes and gently rock your body back and forth. TOE TIP: focus on pulsing your big toes only, leaving your other toes as relaxed as possible.

5. SIT ON HEELS, BIG TOE PULSES

Strengthens your plantar fascia.

Kneel on the floor, with your torso upright.

Sit back on your heels.

Feel the stretch in your toes.

From that position, pulse your big toes (push them down into the floor repeatedly) to rock your body gently back and forth.

TOE TIP: to begin, don’t rest your whole weight on your heels.