As the countdown to the Two Oceans Marathon begins, runners are deep in final prep mode. But while training plans and nutrition get plenty of attention, there’s one area that often gets overlooked – your feet. And when you’re clocking up the kilometres for over 50km, foot health isn’t just a nice-to-have, it’s a must.
So, with the help of our friends at Kroko, we’ve rounded up the top five foot woes long-distance runners face, and how you can sidestep them.
“Foot health is crucial for Two Oceans runners, and neglecting it can lead to discomfort, injuries or even a dreaded DNF [Did Not Finish],” explains Lynsey Hammond, MD for Kroko.
1. Blisters & Chafing
Nothing kills race day vibes faster than a blister. Constant friction, heat and moisture (thanks, sweat) can turn into painful hot spots – one of the most common complaints from long-distance runners.
How To Avoid:
- Nail your shoe fit. Get properly measured and ensure your trainers aren’t too tight or too loose.
- Stay sock savvy. Invest in moisture-wicking socks. Ditch the cotton!
- Break ’em in. Never debut new kit on race day. Give your shoes and socks plenty of trial runs.
- Pre-emptive strike. Use blister prevention balms or protective pads on known hotspots.
- Keep it dry. A dusting of foot powder (like Kroko Foot Powder) inside shoes can absorb excess moisture.
READ MORE: How To Choose The Right Socks For Your Walking Workout
2. Black Toenails
When running, repetitive trauma from the toes hitting the front of the shoes can cause bruising beneath the nail, resulting in blackened toenails or even nail loss.
How To Avoid:
- Room to wiggle. Ensure there’s adequate space in your shoe’s toe box (about a thumb’s width).
- Trim time. Keep those toenails neatly trimmed and short.
- Lace like a pro. Master your lacing technique to keep your foot secure and prevent sliding forward.
3. Plantar Fasciitis
A sharp pain in your heel when you take your first steps in the morning? That’s likely plantar fasciitis, an inflammation of the thick band of tissue running across the bottom of your foot. It’s a common problem for ultra-distance runners.
How To Avoid:
- Stretch it out. Make calf stretches and foot-strengthening exercises (like towel scrunches) part of your daily drill.
- Get support. Consider supportive insoles or heel cups to ease the strain on the plantar fascia.
4. Corns & Calluses
Repetitive friction from long runs can cause hardened skin build-up, aka corns and calluses. Corns typically form on the toes or sides of the feet, with a central core that can press into the skin, causing pain. Calluses are larger, flat areas of thickened skin that usually form on the soles of the feet. While they are the body’s way of protecting the skin from the repeated friction associated with long-distance running, they can become uncomfortable or even painful for runners.
How To Avoid:
- Fit first. Again, properly fitting shoes are key to reducing pressure points.
- Cushion up. Cushioned insoles or pads can help redistribute pressure more evenly.
- Moisturise matters. Keep foot skin supple and hydrated to prevent excessive dryness and cracking around calluses.
- Smooth move. Gently exfoliate built-up dead skin regularly.
READ MORE: The Best Running Shoes For Hyrox, Speed, Distance & Trail
5. Cracked Heels
Marathon runners are often familiar with dry, cracked skin that forms around the heel area, which will worsen with long runs, leading to discomfort and an increased risk of infection.
How To Avoid:
- Moisturise. Slather on a good moisturiser daily, especially after showering.
- Buff gently. Exfoliate away the dry, flaky bits regularly.
- Sock shield. Wear well-cushioned socks that protect the heel area.
- Balm it up. Consider targeted balms for protection and soothing, or treatments specifically for existing cracks.
Quick Reccs To Pack This Weekend
Snatch these products at your local stores before race day!
