Taking Care of Your Feet for Long Distance Running
With the world famous London Marathon fast approaching, this month our blog is focusing on preparing your feet for long distance running. As well as doing enough training to get yourself fit for endurance running, it’s crucial to make sure that your feet are in tip top condition and that your running trainers are fit for purpose.
When completing a long distance run it's important to have a pair of suitable trainers specifically for running, that are not too old and worn out. Typically, a pair of running trainers should be replaced every 300-400 miles. A new pair of trainers should be worn gradually for short distances first, to check their comfort and fit and to make sure that they’re not going to cause any foot problems. It’s best to get advice from a sports/running-specific shop, to buy trainers suitable for your personal foot shape. Not having adequate running trainers, with good shock absorption, can result in injuries to joints in your ankles, knees, hips and spine, or torn ligaments. Potential arising conditions also include shin splints, Plantar Fasciitis and Achilles Tendinitis.
Runners can be at risk of getting damaged toe nails, blisters or hard calluses, which can also be caused by footwear not fitting correctly. Ensure that there is ample room between the end of your longest toe and the end of your trainer, as your feet will expand whilst warm and running. Also, you don’t want your toes hitting the ends of the toe box, as this can cause damage to the nails. Keep toe nails fairly short and cut square, to prevent them from becoming damaged, loose or ingrowing.
Wear a good pair of technical running socks made from either polyester, nylon, or merino wool (which is antibacterial), as these fibres will be breathable and sweat wicking. Seamless technical socks are ideal for comfort and support, helping to prevent friction. Avoid wearing cotton socks, as cotton will absorb moisture, making your feet wet which could cause rubbing and blisters.
Emma, who is one of our lovely receptionists at YPL, is taking on the challenge of the Pretty Muddy Race for Life this summer with her daughter Matilda, in aid of Cancer Research UK.
Emma has always done a lot of walking for fitness and pleasure, over lots of different distances, BUT she’s not a runner, so this will be a first for her! She has also enjoyed daily walking, which has helped her mental health fitness, as part of her recovery programme after treatment for bowel cancer in 2021/2022.
With three months to go, Emma has started a sensible steady build up to the event. She is looking forward to having fun on the day whilst taking part with Matilda. She would like to run at least part of the course but is determined to complete the whole course on the day, whether she walks or runs. She is making sure that she has comfortable trainers that she is used to wearing and good breathable socks to avoid rubbing.
Emma has been looking after her feet in preparation; she has been keeping her nails short and well cut, doing some foot exercises to help prevent aches and pains, and looking after the skin on her feet too. Our colleague Simone, who is training to become a Podiatry assistant, has given Emma’s feet a good clean bill of health and prepared her nails and skin ahead of Emma starting her daily walks and jogs.
Good luck Emma and Matilda in your Race for Life challenge!
The link below will take you to Emma’s fundraising page, where you can read Emma’s story about why she’s taking part in the Pretty Muddy Race for Life.
https://fundraise.cancerresearchuk.org/page/emmas-race-for-life-32746570170106