When I talk to runners preparing for a race, some seem to be well prepared. They know about blisters and what kind of socks to wear. They either have experience or are smart enough to want to learn more. Others seem unconcerned or unprepared.
The main question I ask is, “Are your feet prepared?” I give them a half page of tips. Here are the tips. They easily can be applied to anyone running or walking a marathon, or doing any similar event. Are they magic? No. But many people, even athletes, seem to forget the common sense tips that can make their marathon a better experience.
Before the Race
- Toenails too long catches on socks – trim them short.
- Then file toenails smooth.
- Use a nail file to smooth calluses.
- Clean out lint and junk from inside shoes.
- Check your shoelaces and replace if frayed.
- Apply a layer of your favorite lubricant or powder.
- Smooth your socks around your feet.
- Avoid tying laces too tight.
During the Race
- If you feel a hot spot: apply a pad, a bit of tape, a dab of lubricant, or an energy wrapper between your sock and shoe.
- Loosen shoelaces if you have pain on the top of your foot.
After the Race
- Drain blisters only if they are in a pressure area.
- If you have blisters, soak your feet in Epson salts and warm water three times a day.
- Trim edges of loose skin around blisters.
- If feet are swollen, elevate and ice.
Many of you know these tips – and practice them. However it is easy to become complacent and forget good foot care. Too many other things seem to be more important. Once you experience the pain of blisters, bloody toenails, or some other common ailment, you will again want to know the basics. The tips above will always be worth knowing.