Written by Dr. David Quinlan DPM

Runners are finally getting back into their routines now that stay-at-home orders have lifted. They may notice new faces along their routes as many others have taken up running due to gyms having limited capacity or closing permanently.

When restarting a running routine or developing one for the first time, preparation is of utmost importance. Most people will become disheartened due to injury or problems associated with lack of preparation. It is helpful to find a regimen that is appropriate for running experience level and current health restrictions. 

Choosing the right shoes for your feet, taking care of your shoes, and knowing how to care for common running-related foot injuries are important preparation steps for a successful running routine.

Before we unpack those steps, perhaps the most important advice for beginning a running routine is to start slow. Taking your time building up your endurance protects your body from injury. This can be especially difficult for experienced runners coming off a hiatus, but still equally important for new runners.

CHOOSING SHOES

 Your feet

Coming from a unique background of selling running shoes for 3 years before entering podiatry school at Temple University, I can tell you there is not a one-size-fits-all approach to shoe selection. Besides needing your appropriate shoe size, other considerations should be foot function (how well your foot absorbs the impact of running, also known as pronation level), mileage, and running surfaces. 

Determining the way your feet function is the most challenging task in the preparation phase. Most podiatrists can evaluate your feet and determine the level of shoe support you would require. Typically the three levels of support include neutral cushion, structured/stability, and motion control. 

Many local running shoe stores or certain chain running shoe stores, such as FleetFeet, offer a free fitting service that includes sizing and gait analysis to determine the type of shoe that is right for you. Most people will be able to fit into one of these levels of support but some may require an over-the-counter arch support to prevent injury. Some runners require custom-made orthotics with specific modifications built-in. Podiatrists also offer this orthotic fabrication service in their offices.

Q: Do we need to wear shoes when running? 

A: The trend for barefoot running has subsided mainly due to stress fractures and other repetitive high impact injuries illustrating that our feet are not equipped to sustain the impact of running on hard surfaces such as cement and asphalt.  

Your goals

Running shoes can be split into groups based on expected mileage. Entry-level running shoes are great for runners planning on doing less than 30 miles per week. Over 30 miles per week will require more costly high mileage shoes. There also has been a new level created deemed “super shoes”. Think of these as the flagship shoes that offer all the bells and whistles the company offers. This shoe is really only for people looking for all the extravagant features offered. However these "super shoes" are not necessary, even for high mileage training, nor will they guarantee successful training or prevent injury. A class of lighter-weight running shoes exists for those who complete races. These, of course, are optional as well, since you can still use your training shoes for races.

Your terrain

The surfaces on which you are running can also affect shoe selection. For running on roads, sidewalks, grass, and trails, standard running shoes typically will work well. For runners that primarily run on uneven, rocky trails, a trail shoe may be a better choice. Trail shoes are stiffer, have a thicker tread, and some are more water-resistant or water-proof. These features are not helpful for running on roads and sidewalks. Although it is possible to traverse these surfaces, it will not function as well as a standard running shoe.

SHOE CARE

It is a good idea to rotate between different shoes for two reasons. First, switching between two different shoe models can reduce repetitive motion injuries that may occur if the same pair of shoes are used every time. Second, giving your shoes time to recover between runs can replenish the elasticity of the cushioning system in the shoes, reducing injuries and extending the life of the shoes.

CHOOSING SOCKS

Preparing for a successful running routine also includes getting good moisture-wicking socks. Most of these socks are made from synthetic fibers although there are natural materials as well that have moisture-wicking properties, such as wool, bamboo, and even coconut. Moisture-wicking socks reduce blister formation and make your feet more comfortable when you're running. 

CARING FOR YOUR FEET

Blisters are a common occurrence with runners. To prevent them, you may apply a lubricant such as Body Glide to “hot-spot” areas. After a blister has fitness, as long as the blister has a clear yellow fluid, you can drain it at home. Be careful not to remove the skin of the blister. Cover it with a moist burn pad dressing such as second skin, but taking care not to completely occlude the dressing which will result in maceration of the skin. If there is blood in the blister or excessive pain, I recommend evaluation by a podiatrist.

Another common occurrence is “runner’s toe”. When the toenail rubs repeatedly it can create a pool of blood underneath the nail. It is okay to trim the nail aggressively to open the pocket of fluid up and to allow for drainage. The nail may also fall off on its own - which is okay. It will grow back! Again, if it is too painful, please see your podiatrist.

Any other injuries or foot problems, please make an appointment with your podiatrist. They can help treat your injuries and prevent recurrence so you can reach your exercise goals.

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