We know that as runners we ask a lot of our feet, so we need to take care of them! Our foot care routine doesn’t need to be complicated and can be incorporated into our daily routines. These tips will also help to prevent foot problems like injuries or black toenails. Here are 10 ways for runners to take care of their feet.
10 Ways for Runners to Take Care of Their Feet
1. Wear the right shoes
This includes while you are running, and while you are not running! Make sure your running shoes fit properly and are comfortable. I think it can also be beneficial to have a few different pairs of running shoes to rotate through throughout the week. For example, a lighter shoe for speedwork and a cushioned shoe for recovery runs.
When thinking about shoes to wear when you’re not running, try to limit the time you spend in heels and make sure your shoes are wide enough in the toe box that they don’t squeeze your toes. You want your toes to be able to spread out when you run, so squeezing them into tight shoes during the day will make that harder to do!
2. Walk Around Barefoot When You Can
Going along with wearing the right shoes, being barefoot as much as possible can be good for your feet too. It helps your feet learn to move correctly, allows your toes to move and spread out, and keeps your body in proper positioning without your heel being raised off the ground at all. (Even a few mm in our shoes can change how we stand/move!) If you aren’t used to walking around barefoot, adjust slowly with just a few minutes a day. If you are currently dealing with any foot injuries talk to your doctor or wait until you are fully healed to do this.
3. Roll Out Your Feet
Give your feet some love by rolling them around on a lacrosse ball or tennis ball. You can either sit or stand with your foot on a ball and roll around slowly, looking for any tight or tender spots. If you notice anything that feels tight stop on that spot and breathe into it before moving on.
4. Strengthen Your Feet
Include some foot exercises to keep your feet strong! One of my favorites is to practice raising and lowering your big toe separately from your other toes. You can do this by sitting or standing and starting with both feet completely flat on the floor. Slowly lift the big toe (only) on one foot, then lower. Then lift your other 4 toes on the same foot while keeping your big toe on the floor. Switch to the other foot and do this about 10 times on each side.
5. Prevent blisters
Many runners are prone to blisters from running shoes. Other than wearing the correct fitting shoes, there are a few other things you can do to prevent blisters. I wrote a whole blog post about it here!
6. Wear good quality socks
Sometimes I can’t believe how much good running socks can cost, but they are worth every penny! Cotton socks just won’t cut it for running. Make sure you get a good pair of running socks that fit you well. Some of my favorite brands are Features, Brooks, and Thorlos. I know many runners rave about Balega socks too!
7. Keep your toenails short
This will help your from getting black toenails or losing a toenail due to the nail rubbing into the front of your shoe.
8. Moisturize your feet
Especially in the winter, my feet tend to get dry and cracked. One way to keep them soft is to put on lotion and then a pair of socks. You can even do this before bed if you are comfortable sleeping with socks on. I usually just do this after a run a few times a week.
9. Use the Lace Lock technique
The lace lock technique is a way to lace your running shoes that is supposed to help keep your feet from moving around too much, preventing blisters and black toenails. You use the top eyelet of your shoes to create an extra loop with your shoelaces. Here is an explanation of how to do it and here is a video!
10. Get a pedicure (when it’s safe)!
It’s probably been a year now since I’ve gotten a pedicure, but getting them regularly is a nice way to take care of your feet and to give yourself a treat. Some people might feel safe getting them right now, but personally I have not felt like it was a priority so I’ve just been doing what I can to care for my feet at home. I’ve probably saved alot of money too!
You may also like:
15 Simple Ways to Care for Yourself During COVID-19
5 Ways For Runners To Relax (Plus a Visualization Exercise)
5 Reasons Foot Injuries are the Worst
What are some ways that you take care of your feet?
Do you walk around barefoot?
When was the last time you had a pedicure?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I once forgot to cut my toe nails before a run. My toes are very close together so what ended up happening is one nail must have been poking into the side of another toe for the whole run. Got home and my sock end was full of blood. (Given that the area that had been poked into was so tiny, I was surprised at how much blood had soaked into the sock LOL). But after that I always make sure my toe nails are short.
Just this Sunday I used a tennis ball to roll out my feet. It was the first time doing it and it felt amazing!
I’m sure that was an important lesson to learn! I think my husband has had the same thing happen. Rolling them out with a ball feels so good!
And get your partner to give you a foot massage! 😉
Great tips, Lisa! I especially like the one with walking around barefoot. I do that all the time when I’m at home. And as I’m writing this, I’m rolling my foot over a lacrosse ball. It feels so good!
Ahh yes the foot massage is amazing! And I really like walking around barefoot now that I’m used to it. I don’t like having my feet crammed into shoes all day long!
I know so many people are so against walking barefoot — but will walk around in flipflops, which is so much worse! — but I am with you, Lisa.
I actually don’t roll my feet anymore, I basically put it in several different spots and just lean into it — I learned that in a course I took recently & I find it really helpful. I’m taking a course on MFR the end of next month, so eventually I’ll be sharing more about what I’ve learned.
I don’t put lotion on my feet, but before I run, I put calendula ointment on problem areas — the heel, my big toe — that does seem to help a lot. I also like to soak them with Epsom salts but rarely seem to actually do it!
Yes, I’m sure flip flops are worse than going barefoot! I think I know what you mean about just leaning into the ball. I sort of do that too…I just roll it to find a new spot. The Epsom salt is a great idea!
I find myself rubbing/massaging my feet without realizing it (when we’re watching TV, for example) LOL. I try to avoid wearing shoes in the house, so I’m usually in socks (in the winter) or barefoot. I need to remember to do the toe lifts…
We avoid shoes in the house too, so it works out. I’m usually barefoot or in socks, and sometimes in slippers when it’s really cold.
The first money that I ever spent on running was for good quality socks. Life is too short for blisters! I also really like the R3 foot roller from Roll Recovery. It’s a “nice to have” for me and an essential for my husband who has PF.
There are some really great foot rollers that can be so helpful! We have one but I forget what brand it is. Good quality socks are so important!
I go barefoot whenever I can after having plantar fasciitis a few years ago. I also use the lax ball on my feet when they begin to feel achy. It feels so good and keeps tightness at bay!
Yes! And it’s interesting because so many people with a history of PF will refuse to go barefoot, but I really think it can help prevent foot problems! But I know it aggravates some people and they just can’t do it. The rolling feels so good!
It’s been such a long time since I’ve had a pedicure! I miss it. I use LacHydrin cream to soften my feet. They are so dry. Trail running really takes a toll on my feet. I think it’s because my trail shoes have GoreTex in them and so my feet can’t breathe.
That’s interesting about the trail shoes! I don’t think I’ve heard of LacHydrin. I really miss pedicures too. I hope we can go back to getting them this summer!
I keep one of those foot rollers under my kitchen table and use it when I sit there. Ever since I had PF, I cannot be barefoot on hard wood floors. I wear some ergonmic slippers on the first floor. My feet do love a good pedi!
That’s a great idea to keep a roller under your table! I’m really hoping to be able to get a pedicure this summer.
Are you talking to me??
Ha Ha. My feet are my problem area. I don’t anything wrong… it’s structural and many years of talking in high heels.
I NEVER walk barefoot. I have a neuroma and I need support. I don’t wear cheap flip flops eithers (only Oofos).
I also have socks that don’t give me blisters and I treasure them.
That’s tough to have so many foot issues! I’m glad you’ve learned to manage them for the most part. A good pair of socks is so important!
I think it’s so important to take care of your feet. I don’t skimp on socks or shoes.
I can’t remember the last time I wore heels.
A foot massage is always nice too. My hubby is the best for that.
Yes, getting a foot massage is so nice!
I am so bad at “toe yoga” my PT once called over a trainee to prove that not everyone can do it. After that I was practicing regularly, but I’ve forgotten — I’ll have to work on that again.
Oh no! It’s funny how some people can do it and others really need to struggle to find the coordination.
I love, love, love walking barefoot. I’ve been incredibly lucky with my feet: they just seem to be well-equipped for running. I very rarely, if ever, get blisters, and they have always been strong.
I struggle more with my right foot after my accident, but I do work on getting it back to full strength.
It’s really great that you haven’t had issues with your feet! I’m sure if you did it would have made your injury recovery a bit more challenging!
I love going barefoot! I’ve done it for a long time and I think that’s why my feet are strong (and big lol!). One thing I also do is use my massage gun (or ball or anything) on my feet before my run. Waking up my feet is so great!
I definitely think that going barefoot helps to strengthen the feet! Its too bad that it bothers people who already have foot problems, because I really think its important to help prevent further problems!
My feet, on the whole, are the one part of my running ‘equipment’ I don’t seem to have problems with (touch wood). However, other than walking barefoot as much as I can, I don’t do anything to look after them. Terrible I know and after reading this, I might just start treating them a bit better (although I am very ticklish, so anything like a foot massage is right out of the question 🙂 )
Walking barefoot is great! And if you don’t have any problems, then you probably don’t need to worry about doing these things too much.