When the countdown to the two oceans begins, the runners are deep in the final preparation mode. But while training plans and nutrition get a lot of attention, there is an area that is often overlooked – your feet. And if you drive up the kilometers for over 50 km, foot health is not just a beautiful haven, it is a must.
With the help of our friends in Kroko, we have rounded up the top five-foot runs with long-distance runners and how they can handle them.
“Foot health is of crucial importance for two runners of oceans, and neglect can lead to complaints, injuries or even a dreaded DNF [Did Not Finish]“, Explains Lynsey Hammond, MD for Kroko.
1. Blieders & Chafing
Nothing kills faster than a bladder. Constant friction, heat and moisture (thank you, sweat) can turn into painful hotspots-one of the most common complaints from long-distance runners.
How to avoid:
- Nail your shoe -matching. Make yourself properly measured and make sure that your trainers are not too narrow or too loose.
- Stay sock. Invest in moisture socks. Bound the cotton!
- Break in. Never debut the new kit on the race day. Give your shoes and socks a lot of test runs.
- Preventive strike. Use bladder prevention Balms or protective pads on well -known hotspots.
- Keep it dry. A dust of foot powder (such as Kroko foot powder) in shoes can absorb excess moisture.
Read more: How to select the right socks for your walking training
2. Black toenails
When running, repeated trauma can cause blue spots under the nail, which leads to blackened toened nails or even nail loss.
How to avoid:
- Room to wiggle. Make sure that your shoe’s toe box contains enough space (over the width of a thumb).
- Pull the time. Keep these toenails properly and short.
- Time like a professional. Master your lace -up technology to keep your foot safe and prevent you from slipping forward.
3. Plantar fasciitis
A sharp pain in the heel when you take your first steps in the morning? This is probably a plantar fasciitis, inflammation of the thick tissue tanks that runs over the bottom of your foot. It is a common problem for ultra-distance runners.
How to avoid:
- Extend it. Make calves and foot strength exercises (such as towel drunch) part of your daily drill.
- Receive support. Consider supportive insoles or heel cups to facilitate the load on the plantar fascia.
4. Korn & Kallusse
Repeated friction of long runs can lead to hardened skin accumulation, Aka grains and course in the. Korn typically form on the toes or sides of the feet with a central core that press into the skin and causes pain. Kallussy are larger, flat areas with thickened skin that usually form on the soles of the feet. While they are the type of body to protect the skin from repeated friction in connection with running in remote documents, they can become uncomfortable or even painful for runners.
How to avoid:
- Fit first. Here, too, the key to reducing pressure points is really suitable shoes.
- Pillow. Padded insoles or pads can help distribute the pressure more evenly.
- Moisture moisture issues. Keep the foot skin supple and hydrated to prevent excessive drought and crack around the core.
- Smooth movement. Should be regularly built -up dead skin.
Read more: The best running shoes for Hyrox, speed, distance & trail
5. Cracks paragraphs
Marathon runners are often familiar with dry, cracked skin, which forms around the heel area, which worsens with long runs, which leads to complaints and increased risk of infection.
How to avoid:
- Moisture moisture. Set a good moisture cream every day, especially after showering.
- Buff gently. Peeling the dry, flaky parts regularly away.
- Sock sign. Wear well padded socks that protect the heel area.
- Balsam builds it. Take targeted balms to protect and reassure or treat them especially for existing cracks.
Fast reccs that can pack this weekend
Take these products in your local shops before the race day!
Kroko foot powder nexcare toe blister plasters comfort feet elite light ankle socks
