Have you ever seen a marathon runners feet?! Ewwwwww…haha they really can be disgusting because they take quite the beating! Even though running can leave you with a few less toenails, there are things that you can do to take care of those precious feet of yours! Here are a few tips and tricks on how to take care of your feet when hitting the pavement.

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My dad and uncles feet after their 50 miler! Yuck! :)

  1. Make sure the shoe fits: There is NOTHING worse than the wrong size shoe. If your shoes are too snug, they push your toes together and can cause blisters. Shoes that are too short can result in toe and toenail damage. A good guideline for the correct fit is to have a thumbs width between your longest toe and the end of your shoe. This is approximately 1 – 1 ½ sizes larger than your normal shoe size. Go to a running store and get fitted for a shoe that is right for you.
  2. Have a break in period for your shoes: Have you ever bought a brand new pair of jogging shoes and took them out for a stroll, only to end up with blisters on your feet? Make sure to break your shoes in! Breaking your shoes in helps you know how the shoes will feel during a long run. It also helps you know if your shoes are right for you. If there is any part of the shoe that is rubbing your foot and causing blisters, that shoe may not be the best choice for you. It’s always nice to have the perfect shoe BEFORE your long runs.
  3. Having the right shoes for YOU: Shoes that may work for your neighbor that runs, may not work for you. Everyone’s feet and running styles are different. Get a pair of shoes that is right for you to prevent blistering and injury. Most running stores will give you up to a week to try out your shoes. If you experience a problem, you are able to return them. Do not be afraid to take advantage of this offer.
  4. Get the right socks: Just like getting the right shoes is important, getting the right socks is equally important. Socks that are made for running are preferred. Running socks wick the moisture from your foot, while cotton socks hold the moisture in. A few of my favorite running socks are Asics, UnderArmour, and Wrightsocks. You can also wear two pairs of running socks to further prevent friction and blisters.
  5. Put Vaseline or glide on your feet before a long run: This will reduce friction and reduce blisters from forming. Apply a generous coat all over your feet, including between your toes.
  6. Clip your toenails: Hitting the end of your shoe with your toenail can ruin the bed of the toenails, which can cause pain, lifted toenails, and further damage. You can also get blisters under your toenails.
  7. Go to a podiatrist if needed: If you are having any foot problems or pain, do not hesitate to go see a podiatrist. They will give you exercises and treatments for any problems that you are having. Most podiatrists see A LOT of runners! I have known runners who have seen podiatrists on a regular basis, and it makes a huge difference for them and their foot health.

Hopefully these tips will help your feet stay pretty;)