As a runner, your feet are one of your most important tools. They can make the difference between a comfortable, enjoyable run or one that is painful and miserable. Whether you’ve got big feet, wide feet or narrow feet, looking after them is essential if you want to go the distance.


Buy the right footwear with the right fit

Worn-out or badly-fitting running shoes are a leading cause of injury amongst runners. If you want to stay fit and injury-free, invest in a good pair of running shoes. Ensure that they have plenty of wiggle room.  You should have about a thumb's width of room between the end of your longest toe and the front of the shoe. Shoes that don’t fit can cause muscular imbalances in the body which can lead to foot, knee and hip injuries.

Ensure you’re wearing the right socks

Wearing the right sock can be just as important as wearing the right footwear. Make sure you wear socks that are specially designed for running to give you the added comfort and support that you need. Running socks also help to protect your feet and can reduce the risk of developing painful calluses and blisters.

If your feet tend to sweat, then lightweight, breathable, moisture-wicking socks are the way to go.

Look after your skin

Some runners are particularly prone to dry feet, which can lead to painful, cracking skin. Apply a moisturising foot cream twice a day, rubbing it in until your skin feels soft and smooth. The best time to use it is after a shower or bath.

Keep athlete’s foot at bay

Athlete's foot is a fungal infection that causes itchy scaling, redness and blisters on the toes and soles of the feet. It thrives in dark, moist areas so it’s important to keep your feet clean and dry and change your socks regularly.  If you get athlete's foot, treat it with an over-the-counter fungicide.

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