1) Make sure you are wearing appropriate foot wear.... sounds obvious but it's really easy to get this wrong! Your foot type and the way that you move are almost as individual to you as your fingerprints are. Broadly speaking, running footwear is split into 3 categories; motion control, stability and neutral. Each of these categories will have their own variations and these will differ between brands depending on, among other things, what materials are used. A trip to your local running shoe shop to have 'gait analysis' performed will help to get you on the right track.
2) Keep your feet well moisturised.... and not just before a long run. Maintaining a routine of mousturising your feet at least once a day will help in the prevention of the build up of callus and dry skin. Callus and dry skin have different properties than healthy moisturised skin which contribute towards blister formation. Ouch!!! An emollient that has at least 10% urea is preferable. I recommend either CCS or Flexitol to my Podiatry patients.
3) Speaking of blisters....address them as 'hot spots' to prevent things getting worse. If you've noticed a little rub during a shorter training run, the chances are that's going to magnify during a longer distance. Try applying a blister plaster or anti-blister preparation such as Compeed Anti- Blister Stick. If it does become a blister, no matter how tempting, do not pop! this leaves an open wound that can easily become infected.
4) Look after them after a run!... whether they carried you around a 5k, 10k, half marathon or further, they've just taken a good pounding. Try soaking your feet in cool water. This will help to constrict blood vessels and reduce any aching and swelling. As an additional treat, keep a bottle of water on the freezer to roll your foot over, this will give an added massage effect. Nice!
5) And having mentioned aching and swelling.... know the difference between muscle soreness and full on injury. Running is addictive, it gives you a high and the thought of being injured, especially on the lead up to an event is incomprehensible. But pain is your body's way of telling you to stop! If you are experiencing foot or leg pain for a period following running, a trip to a podiatrist (a specialist in foot, ankle and lower limb problems) is highly recommended!!
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