How Podiatry Can Help With HYROX Training and Performance
- My Family Podiatry
- 4 days ago
- 4 min read
HYROX has exploded in popularity across Brisbane and around the world. Combining endurance running with functional fitness exercises like sled pushes, wall balls, lunges, and burpees, it tests both strength and cardiovascular performance. For many athletes, the event is as much about preparation as it is about competition.
At My Family Podiatry in Albany Creek, we see a growing number of HYROX competitors, including our own podiatrist Nathan who has competed in multiple HYROX events. He understands the demands not only as a clinician but as an athlete himself. This gives us unique insight into how podiatry can support training, reduce foot pain, and optimise performance.
Why Feet Matter in HYROX
Running makes up half of the HYROX event distance. Add to that the repeated lunges, jumps, sled pushes, and burpees, and your feet are under enormous stress. Poor footwear choice or untreated biomechanical issues can quickly turn into foot pain, Achilles tendinopathy, shin splints, or knee problems.
Our goal is to keep HYROX athletes training consistently. That means reducing injury risk, improving stability, and optimising performance through footwear, orthotics, strength training, and functional assessment tools like force plates.
Common Foot and Lower Limb Issues in HYROX
Calf and Achilles overload. Heavy sled pushes and running volume both place load on the Achilles tendon.
Forefoot pain. Repeated lunges and burpees can aggravate metatarsalgia, bursitis, or neuromas.
Shin pain. Poor footwear or training load can contribute to shin splints.
Arch fatigue. Extended running and wall balls can lead to plantar fasciitis or general foot soreness.
The Role of Podiatry in HYROX Preparation
1. Biomechanical Assessment
We assess your running gait, standing posture, and functional movements. This highlights asymmetries or weaknesses that could impact performance.
2. VALD Force Decks
Using VALD Force Decks, we measure strength, symmetry, and load distribution. Many HYROX athletes discover they are unknowingly loading one side more than the other. Addressing these imbalances reduces injury risk and improves efficiency.
3. Orthotics for Stability
Custom orthotics can be used to support arch stability and help control foot motion under load. This is particularly important during sled pushes, heavy lunges, or long runs. For athletes who prefer neutral shoes, orthotics can add the support their foot type needs.
They may also be indicated if you have been struggling with current foot pain or an ongoing overuse injury.
4. Training Support
We prescribe stretching and strengthening plans for the calves, feet, and hips. This includes eccentric loading programs for Achilles health and dynamic stability drills to improve performance in lunges, wall balls, and burpees.
Choosing the Best Shoes for HYROX
Nathan’s experience as both a competitor and podiatrist has given him first-hand insight into footwear selection. HYROX is not just about running shoes. The right pair must balance comfort for 60–90 minutes of running with grip and stability for sleds and functional movements.
Key Features to Look For
Grip. Essential for sled pushes and pulls. Outsole variation can make or break performance.
Heel and midfoot lockdown. Prevents slipping inside the shoe during sled pushes and pulls. A firm heel counter helps.
Rockers. Aggressive rocker soles can help faster runners but may push athletes forward too much during wall balls.
Plates. Nylon or carbon plates can aid performance for faster runners (sub-4:30/km pace), but slower or moderate-paced athletes may not need them.
Stack height. Very high stack shoes may disperse force poorly during lunges or sleds. Moderate cushioning works best.
Top Shoe Recommendations for HYROX
1. Saucony Endorphin Speed 4
Nylon plate for performance but with versatility.
Good grip and mild rocker sole.
Excellent all-rounder for HYROX athletes.
2. Puma Deviate Nitro 3
Carbon plate, lightweight, and fast.
Reliable outsole grip for sleds.
A good balance of performance and comfort.
3. Mizuno Wave Rebellion Pro 3
Racing-specific shoe with an aggressive rocker.
Great for faster runners chasing performance.
The rocker may challenge balance during wall balls.
4. Nike Pegasus 41
Non-plated, comfortable, and flexible.
Still light and fast enough for HYROX.
A solid choice for athletes not chasing maximum performance.
5. New Balance Rebel V5
Lightweight, responsive, and non-plated.
Wide fitting, good option for broader feet.
Versatile for both running and sled work.
6. Brooks Adrenaline GTS
Stable all-rounder with great grip.
Offers comfort and support for athletes prioritising stability.
Particularly good for lunges and burpees.
7. ASICS GT-2000
Stability features similar to Brooks Adrenaline.
Reliable cushioning and lockdown.
A supportive choice for athletes prone to overuse issues.
Carbon-Plated Shoes in HYROX
Carbon plates are designed to return energy and help propel you forward at faster paces. In HYROX, they can be useful for high-level athletes running at tempo. However, for moderate or slower runners, they may not provide the same benefit.
Carbon-plated shoes can also feel unstable during lunges, wall balls, or sled work. They should be considered carefully, ideally with guidance from a podiatrist who understands both biomechanics and the demands of HYROX.
How Podiatry Can Support Specific HYROX Exercises
Sled pushes and pulls. Grip and heel lockdown are critical. Orthotics may help maintain stable foot position.
Burpees. Shoes with stability reduce strain during repeated impact.
Wall balls. Aggressive rockers can make balance tricky, so mid-rocker shoes are better.
Lunges. Stable shoes with moderate stack height prevent wobbling and improve comfort.
Running. A shoe that fits your foot type and gait ensures efficiency over the 8 km.
Why My Family Podiatry?
We are not just podiatrists, we are athletes too. Nathan’s experience competing in HYROX means he understands exactly what your body is going through. Combined with our clinical expertise, force deck technology, orthotic prescription, and footwear guidance, we provide a comprehensive service for HYROX athletes.
Final Thoughts
HYROX is demanding on both mind and body. With the right preparation and professional support, you can train harder, recover better, and perform at your best.
At My Family Podiatry in Albany Creek, we help HYROX athletes reduce foot pain, optimise footwear, and stay on track with training.
If you are experiencing foot pain during HYROX training, or if you want expert advice on footwear and performance, call our clinic today on (07) 3088 6116 or click the button below to book your appointment.
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