Running is one of the most popular ways to stay fit, and a survey by Our Sporting Life shows that London remains a hotspot for runners and joggers, from park enthusiasts to marathon competitors. Whether you’re training for an event or just enjoying a daily jog, your feet take the brunt of the impact. Without proper foot care, runners are at higher risk of pain, injuries, and long-term damage.
Follow this comprehensive foot care guide to keep your feet healthy and ensure you can keep running comfortably.
1. Keep Your Toenails Trimmed
Long toenails can lead to pressure injuries and bruising when they repeatedly hit the inside of your trainers. This can cause pain, swelling, and even toenail loss over time.
Tip: Trim your toenails straight across and avoid rounding the edges to prevent ingrown toenails.
2. Moisturise to Prevent Cracked Skin
Dry skin on the feet can lead to painful fissures, which may bleed and become infected, especially for long-distance runners.
Tip: Use a high-quality foot cream daily, focusing on your heels and soles to maintain skin elasticity and prevent splits.
3. Manage Sweat and Bacteria
Sweaty feet can cause discomfort, blisters, and bacterial or fungal infections like athlete’s foot.
Tips:
- Choose moisture-wicking socks to keep feet dry. Avoid cotton socks as they retain moisture.
- Wash and dry feet thoroughly after every run, paying attention to the spaces between your toes.
- If you experience itching, flaking, or redness, you may have athlete’s foot. Visiting a foot specialist for athlete’s foot treatment will help you overcome the problem and limit its effect on your training regime.
4. Wear the Right Running Shoes
Ill-fitting trainers can lead to blisters, black toenails, and even chronic pain in your feet, knees, and hips.
Tips:
- Visit a specialist running shop for a professional shoe fitting.
- Choose trainers that suit your foot type (neutral, overpronation, or underpronation).
- Replace your running shoes every 400-500 miles to maintain proper cushioning and support.
5. Get a Biomechanical Assessment
Your gait and foot alignment play a major role in preventing injuries. An imbalance in your foot function can cause excessive pressure on certain areas, leading to discomfort and injury.
Tip: A podiatrist can perform a gait analysis and prescribe custom-made orthotics to optimise foot function and reduce strain.
FAQs About Foot Care for Runners
Q: Why do my toenails turn black after running?
A: Black toenails are usually caused by repeated trauma from shoes that are too tight or too loose. Keeping nails trimmed and ensuring a proper shoe fit can help prevent this issue.
Q: How can I prevent blisters when running?
A: Use moisture-wicking socks, apply an anti-friction balm, and make sure your shoes fit well. Double-layer socks can also help reduce friction.
Q: Is barefoot running good for foot health?
A: While some runners benefit from barefoot or minimalist running, it’s best to transition slowly and consult a podiatrist to ensure it’s suitable for your foot type and running style.
Q: What should I do if I have persistent foot pain when running?
A: Persistent pain can indicate a biomechanical issue or overuse injury. Visit a podiatrist for a professional assessment and treatment recommendations.
Expert Foot Care for London Runners
If you’re experiencing foot pain, blisters, or any other running-related foot issues, our expert podiatrists at Feet By Pody can help. We offer professional gait analysis, custom orthotics, and specialist treatments to keep your feet in peak condition
Call Feet By Pody today on 0207 099 6657 or book an appointment online.