Running is good for health but can be hard on feet and these tips are there to help you take care of your most vital asset when training.
1. Use the right shoes
The first order of business is to always choose the right shoes because it will help keep your feet healthy and happy.
I’m not necessarily talking about the brand or model of the shoe and I’m certainly not talking about the color. I’m referring to the way that the shoe fits.
If you choose a shoe that is too loose, too tight or just doesn’t feel right, there are many problems that can occur with the feet.
The shoes may be too short or perhaps too tight and this can lead to a lot of discomfort and even black toenails. If the opposite is true and they are too loose or wide, your feet will tend to slide around on the inside, leading to friction and causing blisters and other types of painful problems.
According to Orthotic Shop, more serious injuries may also result if the improper shoes are worn. This can include injuries, sprained ankles, calluses and serious problems. As a matter of fact, research has shown that using the wrong running shoe is a leading cause of injury, regardless of your background or training level.
So the shoes need to be right or you shouldn’t run.
When you look for a new pair of shoes, talk to a podiatrist. Shoe experts do not typically spend time in shoe stores but when they do, you should use them to the full.
Bear in mind that each runner is unique. Some will need additional support, others may require cushioning so you need to choose what is right for your particular running style.
2. Choose the Right Running Socks
Going with the proper shoe is only the first step in the process. Choosing the proper socks is likewise very important. If you wear the wrong pair of socks, it could lead to blisters and is the leading cause of many running problems.
Lightweight socks manufactured with water-resistant materials are the best choice because they keep moisture away from the skin and are breathable. They also tend to be less likely to cause friction that leads to blisters.
You will love the fact that socks are less expensive than shoes. It will allow you to do some experimenting and choose the right size and type that is good for your needs.
Of course, you also need to use your running shoes when testing out the socks. Once you find the pair of socks that is perfect for you, buy a few pair and keep them on hand.
Writesocks offers some of the best choices available for today’s runner.
3. Keep Your Skin Soft
More than likely, you have noticed that your feet have taken a beating because of your running habit. If you allow the skin on your feet to get dry, however, it can lead to problems such as cracked skin, you will have heel fissures and bleeding feet. That is bad news.
In addition, as you continue to run and apply the repetitive impact, it can make the cracks worse and could lead to infection.
In order to keep this problem from occurring, your skin should be softened regularly. A moisturizer should be rubbed on the skin until your feet feel nice and soft.
In addition, you can use anti-chafing sticks along with these creams to prevent blisters, especially when you are dealing with the sweaty runs of summer time.
If you regularly have blisters, applying a moisturizer is a must every day.
Not only should the moisturizer be used directly on the skin, it should also be used on the exterior of the socks to stop the friction within the shoe that could lead to blisters.
There are far too many moisturizers and lubricants to name them all. My recommendation would be a silicone-based lubricant because it helps to keep moisture away and that is vital when you are trying to keep your feet healthy and free of blisters.
BodyGlide and Everstride are some of the better choices. I absolutely love them and I’m using foot cream constantly.
4. Don’t Forget the Ice
You likely know that your feet heat up when you run and they tend to swell. You can cut the swelling by applying cold therapy.
Provided you don’t have any vascular problems, your feet can be immersed in a bucket of ice water for 15 minutes after you come off of a hard run. If you are not able to tolerate cold easily, then cold water out of a garden hose or tap can be run over the feet.
Raising the legs and applying an ice pack can also help to reduce inflammation. You should not apply the ice pack for more than 20 minutes or frostbite may occur.
5. Keep the Fungus Away
Athlete’s foot is a common problem that is caused by a fungus. It can result in redness, blisters and itchy pain that occur on the soles of the feet and toes. It is extremely uncomfortable.
Here’s how to keep foot fungus away:
Your feet should be dry and fresh whenever possible. After all, fungus gets an easy foothold when the area is moist. By cleaning the feet regularly, the issue is much less likely to take place.
Of course, when you consider that 125,000 sweat glands exist on each foot, it is quite difficult to keep them dry. Throughout the day, our feet combine to sweat approximately 8 ounces, so it’s easy to see why athlete’s foot is a common problem.
You may be able to reduce this problem, however, by changing into clean socks on a regular basis. Antiperspirant can also be applied to the feet.
Your toenails should also be clipped short on a regular basis and kept clean. It will discourage the fungus from getting a foothold and your socks will last longer.
Even if you already have athlete’s foot, an over-the-counter fungicide can be used and you can rest your feet when it is necessary to do so.