How a runner can protect their feet

How can a runner protect their feet?

It was an early half-marathon that taught me how can a runner protect their feet? I’d had the odd blister before this, but had shrugged this off as the cost of running.

At this Half Marathon I was enjoying a pain-free run I was flying along and set a new PR/PB. It wasn’t until I got home that I discovered that one of my toenails had gone black, bruised by the pressure of being squeezed against the front of my trainers.

In the come days the nail would come off and I decided that I had to be more careful with my feet if I was going to be a runner. In this article, I share some of the tips that I’ve learned about how a runner can protect their feet from covering thousands of miles in training and races since that first ‘injury’.


Trim your nails to protect your feet

My error in the Half Marathon mentioned above was that I’d not trimmed my nails enough. In my experience as a runner, you must keep your nails trimmed short. Long nails pushed against the inside of a trainer can create blood pooling under the nail, sharp nails can cut neighboring toes or catch on socks. Trim your nails regularly, cutting straight across and then using a nail file to smooth the edges and make sure that they can’t catch on your socks or trouble the toes around them.


The Right Running Shoes

Runners are like kids in a candy store when they go shopping for shoes. With so many brands, styles, and colors to choose from, perhaps its natural that how they fit isn’t our first thought. But it’s important to get a running shoe that fits you properly to protect your feet from running injuries. Don’t assume that the size that you’ve had in the past is the right fit when buying new shoes.

A specialist running store should be able to help you with this, but here are six things to look out for to get the right fit for you.


A runner’s feet will swell and lengthen up to half an inch during training or a race, so it’s important to get shoes which give your feet ‘room to grow’. Make sure that there is a gap between your longest toe and the front of the shoe. That tells you that you have enough room to avoid your toes pressing against the front of the shoe.


Your foot width will grow up to 10% under the load of running. So you need to allow room to grow when choosing shoes. If your shoes are too tight then you can get blisters on the sides of your forefoot or cut the circulation to your toes off.

The actual width of a shoe will vary a bit from brand to brand and shoe to shoe. The most accurate shoe fit, including width fit, is measured using a tool called a Brannock Device. Most specialist running stores will use this tool to determine the size and width shoe that will work best for you.


Running Shoe Specifics


Instep or arch soreness or pain can range from a nagging problem to a disabling injury that will stop you from running. To avoid this it’s important to have shoes that are snug and secure without being too tight.


Your running shoes should feel snug but not tight on the heel. Try walking around in the shoes to check that they aren’t rubbing up against your heel.


Check the shoe’s flex point – where it creases when you press the toe into the floor. It should bend at the same place as your foot to ensure a natural stride.


Different runners will feel more comfortable in different kids of shoes, so take time to assess how the shoe feels on your foot. Many running shops have running machines to allow you to try the shoe out.


Your running shoe should give you support without being too tight.
The easiest way to ensure that you get the right trainers for you is to go to a specialist running store, this is especially important if you’re new to running and your don’t have experience buying trainers.


get the right running shoes


Socks to protect your feet

Picking the right running shoe won’t save your feet from running injuries if you have the wrong socks. This is something that is often overlooked (especially by beginners). Having the wrong socks can lead to problems ranging from minimal discomfort to painful blisters.

You should avoid wearing 100 percent cotton socks, these absorb and hold moisture, and wet socks can quickly lead to painful blisters. Instead look for running socks made from synthetic materials such as acrylic, polyester, or another quick-drying, sweat-absorbing, material. These materials will quickly move moisture away from your skin and help to prevent blisters.

If you’re running longer distances like a marathon, you might want socks that offer more cushioning, while if your running shorter distances you might prefer lightweight socks.

Again a specialist running store is the best place to see the different options and to speak to runners. If you take nothing else from this article, remember not to wear cotton socks to run.


Lubricant to protect your feet

Experienced runners know the importance of lubricant to reduce chaffing, but few think to apply this same thinking to their feet. If you’re prone to blisters or running a longer distance lubricate your toes, the bottom of your feet, and your heal. This will reduce the friction that causes painful blisters.


Ice Bath After a Run

As we’ve mentioned above, runner’s feet tend to swell under the pressure of a run. If you’re new to running you might find the aches and pains especially noticeable as your body adjusts to your training (don’t be put off).

One way to help reduce the swelling is to immerse your feet in ice water for 15 minutes. This helps to constrict the blood vessels and muscle fibers, which reduces the swelling and soreness.

For the best result, you need to do this immediately after a run, but don’t keep your feet in the ice water for more than 20 minutes or you could get frostbite. Another option is cold water, I live next to the sea so will often end a run with a soak. Which helps cool down your feet after a run to prevent injury.


Strengthen Your Toes for Running

Modern running shoes are designed to protect our toes, but one of the effects that this has is that they don’t get the chance to strengthen as they would if we ran barefoot.

Just as with muscle groups in the rest of your body, the toes can be strengthened through exercises. When you think of the pressure that runners put on their toes it makes sense to do this.


Towel Scrunches
Place a towel on the floor and stand on it with one foot. Use your toes to scrunch up the towel, repeating this 15 times for each foot.


Pencil Lift
Put a pencil on the floor and pick this up with the toes, hold it for a count of six, and repeat this ten times per foot.


Walking On Toes
Simply walk around on your toes (without shoes). Aim to do eight sets of 20 seconds.
Do these exercises once or twice a day to increase the strength of your toes.


Runners put in a lot of training to get their best performance on race day, but all this hard work can be wasted if a runner doesn’t take care of their feet.

The number of runners I’ve seen limping towards a finish line or stopped at the side of the course with their trainers off, more runners should be doing the looking after their feet.