If you’re an avid distance runner, you know the importance of taking care of your feet. In this article, we’ll share practical tips to keep your feet healthy. From toenail problems to blisters, we’ve got you covered. Here are our simple foot care tips for runners.

The Impact of Distance Running on Toenails

I used to have quite pretty feet, by pretty I mean I had ten intact toenails that I could paint whatever colour I wished and I wasn’t restricted to only wearing closed toe shoes in summer.

Sadly all that has changed since I started distance running. I can go through 16 weeks of training without a problem, but once I hit that 26 mile mark my feet turn into something that resembles bubble wrap. Let’s dive into some common problems and how to address them.

Choose the Right Running Shoes

Selecting the correct running shoes is crucial for maintaining foot health during long-distance running. Here are some tips:

  • Proper fit: Ensure your shoes fit comfortably with enough wiggle room for your toes.
  • Support and cushioning: Opt for shoes that provide adequate arch support and cushioning to absorb impact.
  • Replace worn-out shoes: Don’t hesitate to replace your running shoes when they show signs of wear and tear.

Socks Matter

Socks can make a significant difference in preventing blisters and discomfort. Consider the following:

  • Moisture-wicking material: Choose socks made from moisture-wicking fabrics to keep your feet dry.
  • Blister-resistant: Invest in blister-resistant socks designed for runners or socks with a reinforced heel and toe areas reduce friction.
  • Try seam free socks:  These don’t have any annoying seams that can rub against your skin, causing discomfort and blisters.


Proper Nail Care

Long-distance running can sometimes lead to toenail issues. To maintain healthy toenails:

  • Trim toenails regularly: Keep your toenails trimmed to prevent them from rubbing against your shoes.
  • Avoid over cutting: Be cautious not to cut them too short, as this can cause pain and lead to ingrown toenails.

Post-Run Foot Care

After a run, give your feet some TLC (they deserve it):

  • Clean and dry: Wash your feet and dry them thoroughly to prevent fungal infections.
  • Stretch: Stretching your calf muscles and Achilles tendon can relieve tension in your feet.
  • Moisturise: This helps combat dry and cracked skin, prevents calluses and reduces painful cracks.
  • Oil up: To combat dry skin around the nails left behind from blisters, I swear by CND Solar Oil. It works wonders.

Treatment of Blisters

While most blisters aren’t serious, they can get infected if left untreated. Here’s what to do:

  • Small Blisters: Leave them alone, apply a blister plaster, and let them heal.
  • Large Blisters: Drain carefully with a sterilised needle, cover with a plaster.
  • Under Nail Blisters: Seek professional treatment; don’t remove the toenail.

Remember, if foot problems persist, consult a podiatrist. Your feet deserve the best care.