My first "running shoes" were a pair of cute Nike's my mom purchased as an early birthday gift. Like many beginner runners, I knew nothing about running stores or getting fitted for shoes. When I decided I was going to give running a shot, I just went to the mall and brought whatever caught my eye. The shoes worked well for me for the first few weeks. They got me through my first two races ( a 5k & a 10k). It wasn't until after my first 10k that I began to pay attention to my feel. My fellow Black Girls RUN! sole sisters, schooled me on the do's and dont's of "runner's feet." Of course this was after, a blister or two that I had developed from running 6.2 miles with hardly any training and in improper shoes.
Some of the stories these women shared with me were horrifying. I can recall examples of painful blisters and some losing thier toenails. I thought to myself, there is no way in hell I was going through with this. Fast forward a few months, and I began training for my first half marathon. During this time, I was brought my first real (a.k.a. fitted) running shoes and socks. I learned more about the importance of taking care of your feet through a training I was participating in via Charm City Run.
(My first pair of fitted running shoes were Asics Gel Tri Noosa 8)
As with starting anything new for the first time, it took a few trial and errors for me to discover what worked well for my feet, and how to prevent the god awful-looking feet that many runners so proudly have.
(Online pic of a runner's feet following a marathon)
I have had my share of blisters (between the toes and on the ball of my heels), and of course tired, achy feet; yet I haven't had any real horrible stories. Below are my tips I would like to share with new runner's to help save their feet.
Get Fitted: If you ask any runner what is the first thing you need to begin running, he or she will probably tell you a good pair of shoes (and a sports bra but that's a different topic). Take it from me. If you are just starting out, or thinking about running go get fitted. If you have a friend that runs, ask them to go along with you. Everyone's feet are different, and by being properly fitted you'll be given options that works best of you.
Every running store may do the fitting slighlty different, but the benefits are all the same. When getting fitted for a pair of running shoes, some of the most common considerations are your gender, body frame/ weight, run frequency (normally in terms of mileage), and arch type. Depending on where you go, a gait analysis may also be performed.
It is also wise to size up (anywhere form a 1/2 to 1 1/2 sizes larger than your normal size) to allow extra space, as your feet may swell during running.
(This runner lose her toenail, and has wait for a new one to grow back in)
Also, feel free to do your own homework (online or via run buddies) and ask for recommendations. Keep in mind that what works for someone else may not work for you. Regardless of your sock choice, I do recommend something that is moisture wicking. This type of sock is best for preventing blisters.
(I've experienced blisters like this before. Select a sock that has a tab to prevent a blister on your achilles)
Choosing a sock maybe another trial and error situation. Some of my favorite brands are Swiftwick and C9 by Champion. Other popular brands are Balega and Feetures. Compression socks (and sleeves) are also a option that some runners prefer as they increase distance.
Lube Up: Another great way to prevent ugly runner's feet is to lube them up. By applying a product like Body Glide, Aquaphor, or good old fashion vaseline you can help cut down on the added friction that may occur when running.
(Body Glide can be used for any area of the body that is prone to chafing)
This is especially important as you begin to up your miles, and are on your feet for longer distances. The product should be applied to areas that are most prone to harden. For me, I liberally apply on the sole of the feet, in between my toes, and around my achilles.
Pedi Party: Let's be honest, who doesn't love a nice foot rub? With all the toll, that you put on your feet while running, why not give your "dogs" a "special treat." Pedicures are great for taking care of arunner's feet.
Depending on where you go for a pedicure and which package you choose, the amenties may vary. One thing for sure is to keep your toe nails trimmed. Regular (for me that's about a month) toe nail trimmings can prevent having blackened, bruised toe nails which may eventually fall off. A pedicure is also great "r&r" after a long run or race. Just be mindful about nail techinican's cleaning procedures and over- cutting callouses.
In between pedicures, I use a body scrub and pumice stone. Paying close attention to the balls and heels of my feet.
If you are like me, I want to run for a very long time. So taking care of my feet are of utmost importance. I hope the aforemetioned tips provided you with more insights on preventing ugly runner's feet.
Best of Health,
LaToya
No comments:
Post a Comment