Footcare tips for 10k runners

Running a 10K race is a rewarding challenge that requires dedication and proper preparation. An often overlooked aspect of training is footcare, which is crucial for maintaining performance and preventing injuries.

In this article, written by University of Brighton podiatry lecturer Libby Rodriguez, we will explore essential tips to keep your feet healthy and strong throughout your training and on race day.  

Here are some key areas of footcare that every 10K runner should know.  

Nail Care 

If your toenails are too long, they can become painful and lead to a range of problems, affecting your training and performance. 

Some common issues podiatrists see in runners’ nails include bleeding and subungual hematomas, blood pooling under the nail plate, as well as thickened nails.  

Providing the right care for your nails can avoid these issues. Good hygiene and the right trimming technique are essential. As podiatrists, we advise for nails to be cut straight across to avoid leaving any nail spikes behind.  And do not cut them too short, not only they will be uncomfortable, but they can also become ingrown as they grow out. The correct nail length should leave a small portion of the white tip, known as the free edge, intact.  

Skin Care  

The repetitive action of running can affect your skin as well. Your skin can become dry and crack, particularly in the heels, and callus can form in areas of high pressure and friction.   

The skin of the feet has an additional epidermal layer, making it thicker. Regularly moisturising your feet helps maintain the skin supple and flexible. Urea-based creams can be very effective for this purpose. For best results, consistency is required. But remember to avoid applying cream between the toes.  

Callus is an area of thickened skin. Callus develops as a protective mechanism and can appear in areas of increased friction and loading. Therefore, callus can be a sign of other problems, like incorrect footwear or overloading. Seeking professional advice can help you determine the causes and the best way to manage it. 

If you are self-managing your callus, caution is required. Removing too much of the callus can lead to sensitive and painful feet. In addition, sometimes blisters and small sores can develop under the callus. Therefore, to avoid issues, we recommend to visit a podiatrist, who can advise on the causes and best way to manage it.  

Infections 

The dark and close environment of running shoes and increased sweating create the perfect environment for the development of foot infections.  

Athlete’s foot is not uncommon amongst runners, the clue is on the name! Although it is a common condition, leaving it untreated can lead to the infection spreading to other parts the foot and nails, which are harder to treat.  

The Royal College of Podiatry recommends to alternate footwear and avoid wearing the same pair for a day or two, to allow the shoes to completely dry. Seeking treatment advice from a podiatrist is also recommended. 

It is worth noting that fungal infections spread through spores, that can lay dormant and reinfect the skin at a later stage. To avoid the recurrence of infections it is important to be consistent with the treatment advice provided.  

Also, not all foot skin infections are fungal. Increased sweating can lead to bacterial growth, which could infect small cuts on the skin or develop into skin infections. Therefore if you are experiencing any skin problems, you should  visit a podiatrist  who can provide you with further advice on the best treatment and management plan.  

Shoes 

Shoes that are too small or too big for your feet can cause lots of problems. As already mentioned, the repetitive contact between the nails and the toe box can cause trauma to nails leading to nail thickening and nail deformities. Due to the warm and dark environment of running shoes, developing a secondary fungal infection on traumatised nails is not uncommon.  

Your running shoes should fit properly in both size and width with ample space in the toe box. Not all running shoes are designed for the same terrain, and they might vary in material and cushioning properties. Seeking professional advice from a running shoe specialist is recommended to ensure you have the most appropriate footwear for training and race day. 

Seek Professional Advice 

Long-distance running demands dedication and commitment, and this should also apply to footcare. Simple daily habits, such as checking your feet daily, moisturising them and ensuring they are thoroughly  dried after each wash can go a long way to keep them healthy.  

If you notice any issues with your feet, it is recommended to seek advice promptly, to prevent complications that can affect your training routine.  

For podiatry consultations, you can refer to the Royal College of Podiatry Directory to find  your nearest clinic.  

Learn about studying sport and health at the University of Brighton.

References  

• Royal College of Podiatry. Ingrowing Toenail. 

• Cobos-Moreno P, Astasio-Picado Á, Martínez-Nova A, Sánchez-Rodríguez R, Escamilla-Martínez E, Gómez-Martín B. Influence of creams with different urea concentrations on plantar skin hydration. J Tissue Viability. 2021 Nov;30(4):608-611 

• Holowka NB, Wynands B, Drechsel TJ, Yegian AK, Tobolsky VA, Okutoyi P, et al. Foot callus thickness does not trade off protection for tactile sensitivity during walking. Nature. 2019 Jun 26;571:261-264. 

• Royal College of Podiatry. Corns and Callus.  

• Royal College of Podiatry. Athlete’s Foot. 

• Royal College of Podiatry Find a Podiatrist.