Looking After Your Running Feet

You’re at the start line, the crowd is eager, the air is buzzing. You’re wearing your perfect running gear and your feet are ready. All you have to do now is run.

With many races still to come this running season, maintaining healthy feet is crucial for every runner. Strong, cared-for feet support efficient stride mechanics, reduce injury risk, and enhance overall comfort. If you have sports injuries, consulting a Podiatrist or Physiotherapist can help you stay injury free. But what can you do to keep your feet race-ready? By focusing on proper shoe fit, selecting the right socks, and monitoring skin health, you’ll ensure each run ends on a positive note.

Finding the Perfect Shoe Fit

A well-fitted running shoe anchors your foot without constriction. It’s good practice to get measured for running shoes at a reputable sports shoe retailer. The best time to get your feet measured is at the end of the day when feet are naturally slightly swollen. Leave roughly a thumb’s width of space between your longest toe

and the shoe’s front and lace them up with your foot as far back in the shoe as possible to prevent blackened toenails and bruising.

Try on shoes with the socks you plan to run in and lace them as you would during a race. Run or walk a few steps in the store to test for pressure points and arch support.

Choosing the Right Socks

Selecting the right running socks can be as critical as picking the right shoes. Moisture-wicking yarns such as certain polyester blends, merino wool, or synthetic microfibre help move sweat away from the skin to prevent blisters. Try out your socks before a race so you know which socks are right for you. Find your preferred socks and stick with them.

Key sock features to consider:

• Seamless toe closures to reduce friction

• Moisture-wicking technology

• Graduated compression for enhanced circulation

• Ankle or crew height according to personal preference

Preventative Care

Regular inspection of your feet helps to catch any issues early. Keep an eye out for calluses, cracks, dry skin, spots, and blisters. File any calluses with a file or pumice after the shower. If anything itches or is sore, make an appointment with your Podiatrist or Foot Health Practitioner. They can remove calluses and corns and check the condition of your skin. Additionally, if you have any signs of moisture imbalance, athlete’s foot, or painful pressure areas, they can help you obtain race-ready skin. Painful nails are a common problem for runners and can have various causes, including faulty nail cutting and ill-fitting shoes. If you are keeping your nails short and still have discomfort, see your Podiatrist.

DIY foot care tips to remember:

• Manage callus/corns with regular filing

• Apply friction-reducing balms or lubricants on hotspots before long runs or apply a good quality blister plaster before you don your shoes and socks.

• Wear your favourite running socks and change out of sweaty ones immediately post-run.

• Keep your nails short but, to avoid ingrown toenails, don’t cut down the sides where you can’t see.

• If you have been advised to do exercises for a sports injury, do them consistently.

When to Seek Professional Help

Persistent pain, swelling, or signs of infection warrant a trip to your Podiatrist. Conditions like plantar fasciitis, painful pressure points, or ingrown toenails benefit from expert intervention. Don’t delay if foot problems begin to sideline your training.

Conclusion

Looking after your running feet involves thoughtful shoe selection, sock optimisation, and dedicated skin care. By integrating these practices into your routine, you’ll enhance comfort, performance, and long-term foot health. Start today and let every step forward be pain-free and confident.

Ready?

Go!