Distance running is a high-impact sport that often involves long distances and many miles per day. Although it is not as physically taxing as other distance sports such as marathons, road races, or cross-country runs, it still requires an individual to have good foot care in order to prevent injuries and keep their running smooth.
Like any other high-output activity like dancing or tennis, a lot of distance runners are prone to developing foot problems such as plantar fasciitis, metatarsalgia and Achilles tendinitis. Read on for preventive tips on how to keep your feet healthy during distance training:
Keep Your Feet Dry and Well Ventilated
During a long-distance run, your feet are likely to be wet due to sweat and dirt, which can lead to infections like plantar warts and athlete’s foot. Keeping your feet dry and well-ventilated is one of the first things runners should do in order to avoid getting foot infections.
To keep your feet dry, wear breathable and moisture-wicking socks. You can also wear running shoes with Thinsulate inserts or liners that wick away moisture. When you run in the rain, let your shoes be wet instead of getting your feet wet by stepping in puddles.
Another important tip is to wear proper footwear. Make sure you purchase shoes that fit your feet well. If you are buying shoes online, ask customer service to measure your feet for the best fit.
Practice Good Gait for Less Injury Risk
Good gait is the coordinated movement of the legs and feet. This can minimize your injury risk as it helps you land gently on your feet with correct foot and leg alignment. You can practice good gait by walking around the block or using a treadmill or stationary bike.
Try to walk with your feet shoulder-width apart, and your toes are pointing slightly outward. Maintain a natural posture with your head slightly tilted down and your shoulders back.
Wear Proper Footwear
Most running injuries start with an injury to your footwear. While running with improperly fitted or worn-out running shoes might not cause any problems immediately, it can lead to serious injuries over time. The most common injuries related to running shoes are Achilles tendonitis and plantar fasciitis.
To prevent these injuries, make sure you wear proper footwear. Custom orthotics is also a great tool to prevent injuries from running. They help with supporting your feet and joint support and will help alleviate pain by correcting the posture of your foot.
Good Postural Habits Can Help Prevent Injuries
Postural habits are the muscle and joint alignment that you maintain while running. When you walk, you should try to evenly distribute your body weight over both legs. Be mindful of which leg you prefer to land on, and try to switch it up here and there.
This will help you maintain balance and prevent falling. A runner with poor postural habits can experience a number of problems. One of these problems is overuse injuries, which are injuries caused by repetitive stress on muscles and joints. Another problem associated with a runner’s poor posture is a lack of speed.
Get a Massage to Keep Your Muscles Flexible and Strong
Even if you train hard for long distances, your muscles will eventually be worn out. You can counteract this by getting a massage from a professional massage therapist or friend who can help keep your muscles flexible and strong.
Massages are especially useful to runners who experience soreness or tightness in the muscles during their training. These massages will help loosen your muscles and make recovery easier for your body.
Keep Your Toenails Short and Smooth
Footwear is the first thing that touches your feet, so it is important to keep your nails short and smooth. If your nails are too long, they can snag on the ends of your toes and cause painful injuries.
Keep your toenails short by filing your nails with a rounded file. There should be no gaps between the edges of the nails and the toenails. However, make sure that your nails are not too short because if they start bleeding, you could end up with a nail infection.
Stay Hydrated
Running is an intense activity that requires your body to produce a lot of sweat. If you are dehydrated, however, your body will be more prone to cramps and other injuries. Staying properly hydrated during training is important to prevent dehydration. Make sure you drink enough water during your training days to prevent dehydration.
When you are running, you should drink water at least twice per hour during the run. At times, you can also drink sports drinks that have added electrolytes, which help maintain proper hydration levels.
Balance is Key – Roll Your Foot from Toe to Heel
When you run, your foot should roll from the heel to the toe. This will help you ground yourself and prevent falling. If your foot lifts off the ground too much, it can cause your leg muscles to work harder, which can lead to injury.
Also, avoid landing on your toes too much, as this can cause injury to your foot and ankle. Instead, land softly and roll your foot from the heel to the toe when running.
Conclusion
Distance running is a high-impact sport that often involves long distances and many miles per day. Although it is not as physically taxing as other distance sports such as marathons, road races, or cross-country runs, it still requires an individual to have good foot care in order to prevent injuries and keep their running smooth.
Like any other high-output activity like dancing or tennis, a lot of distance runners are prone to developing foot problems such as plantar fasciitis, metatarsalgia and Achilles tendinitis.
Preventative foot care tips like the ones discussed in this article can help you stay injury-free and have smoother runs. Make sure you keep your feet dry and well-ventilated, practice good gait for less injury risk, wear proper footwear, and so on.
