I Asked Elite Runners How They Prevent Blisters and Injuries. Here’s What They Said
You might think that sports scientists have more important things to look into, but according to researchers at the Journal of Sport and Health Science, 50 percent of runners experience at least one injury every year. It isn’t repetitive jaw strain from talking about their 5k times, or asking you to follow them on Strava, either. According to the data, foot and ankle injuries are a key area of concern.
What this means is that there are likely to be vast numbers of runners limping about your local coffee shop at any one time. What it also means is that over the years, the die-hard runners out there have formulated failsafe ways to combat everything from PB-popping blisters to repetitive fractures.
To help you put your best foot forward, whether you’re running a 5k or the Marathon des Sables, here are their tips.
Related: Should You Rotate Between Two Running Shoes? Here's What Experts Say
How to Keep Your Feet In Running Shape
Spring for a Pedicure
“A bit of a luxury I allow myself is the occasional pedicure with a proper foot scrub,” says Ironman champion Lucy Charles-Barclay. “It helps keep the skin in good condition, reduces the chance of losing toenails or developing blisters, and honestly just makes my feet feel better, which can translate into better performance.” Throw in custom-made insoles for cycling and running, and Lucy’s ready to go.
Let Your Shoes Take the Impact
Ollie Lockley, a coach and runner who nails a 10k in under 29 minutes and once qualified for the Commonwealth Games, was running 120 miles a week before a stress fracture in his foot in 2022. After months of rehab, he says that planning a route that favours grass and soft surfaces to reduce impact is essential for protecting his feet. As is prioritising footwear.
“Wearing well-cushioned shoes has been essential to my ongoing foot health,” he says. “Since the break, I deal with a build-up of fluid called bone edema, which can still flare up.”
Currently, Lockley rotates his daily mileage between a cushioned running trainer and “something stiffer” in the form of the Mizuno Wave Rider and the Mizuno Neo Vista. “I use the firmer Wave Rider for about 30 percent of my weekly mileage, while the Neo Vista accounts for roughly 60 percent,” he says. “The remaining sessions are interval workouts, where I wear a lighter race shoe.”
Here’s your sign to be smarter about your footwear choices before an injury.
Treat Blisters Before They Form
“Once a blister forms, it can quickly turn a manageable day into a painful struggle,” says Kris King, ultra runner, coach, and co-founder of the Beyond the Ultimate ultra race series. For King, most foot problems come down to two main factors: friction and moisture.
“Friction is what creates blisters,” he says. “The first line of defence is correct shoe sizing and fitting. Your shoes should allow space for your toes while still locking the heel in place. Good lacing technique helps remove movement and rubbing points. Remember that during long efforts, your feet will swell and splay, so a little extra room in the toe box is essential.”
The second major factor is moisture, with wet skin being softer and more prone to damage. King recommends using wicking socks made from synthetic blends or merino wool, which help move sweat away from the skin and keep feet dry. And, when possible, try to dry your feet during rest stops. “Finally, if you know where your blister hotspots are, pre-tape them before problems start to prevent hours of agony,” King says.
Reach for the YogaToes
“I run a lot of miles, especially during a marathon build, and my feet pay the price. I’ve had races where I’ve literally lost every single toenail, which is about as rough as it sounds,” says Matthew Meyer, a Road Runners Club of America coach.
Meyer keeps recovery simple. “I mainly use YogaToes [rubber toe separators, FYI] and the Roll Recovery R3 Foot Roller. After a long run or a heavy week of mileage, both are clutch,” he says. “I’ll throw on the YogaToes to stretch things out and counteract all the crowding from running shoes, and the R3 is great for rolling out the bottom of my foot when my plantar starts to feel tired.”
Play Ball
Emma Bordt completed the six major marathons last year, bringing her total to 13 marathons and two ultras. The key to her foot health is keeping a lacrosse ball on hand.
“It’s a small, hard ball that’s perfect for keeping my feet relaxed and mobile, especially after long runs,” she says. “Whether it’s after a workout or on a rest day, I try to spend a few minutes rolling the sole of my foot over the ball, working particularly into the arch and the base of the toes. It’s a simple habit but incredibly effective.” A tennis ball also works. Don’t have one to hand? Borrow the dog’s.
Rub It In
Easing your feet in helps reduce undue strain, says marathoner Helena Stevens. “Training for marathons puts a repetitive strain on my feet, so building mileage gradually and always listening to my body helps.” Stevens helps her feet stay the course with Spa Ceylon's Relax Foot Relief Balm, which helps rehydrate the skin to avoid blisters and ease soreness.
The Theragun Is Your Friend
Jason Smith, founder of Fit in Midlife, started getting in shape at the age of 50. Now 55, he trains clients worldwide. Like most of us, he can’t get enough of running. It’s the simple things that keep him mobile in middle age.
“After tougher runs, I’ll spend a few minutes doing basic foot mobility, rolling the sole of the foot over a small massage ball, using my Theragun, or gently stretching the toes and arch,” he says. “It’s a small habit, and I sometimes forget, but it always helps keep the tissues in my foot supple.”
Related: How to Start Running: An Expert's Guide for Beginners and Returning Runners
Rest Your Shoes
“Everyone understands the importance of resting your body as a runner, but not enough people talk about resting your shoes,” says James Dargan, a British athlete studying and training at Stanford. Dargan twigged to shoe rests while struggling with a stress fracture in his metatarsal. “I was struggling to understand the cause: I’d increased my mileage gradually, rested properly, eaten well, and had a shoe rotation that worked well for me.”
The team physio pointed out that rotating shoes by run type is not the same as resting them. “Midsole foam in a shoe needs time to decompress after the impact of a run, typically 24–48 hours (my rule is 30),” says Dargan. “If I used the same steady running pair on consecutive days, the foam was not fully recovered, reducing the shock absorption, breathability, and lifespan of the shoe by up to 50%.” The solution was simple: rotate two pairs for steady running.
Double Up on Socks
Running 50k to 100 miles takes a lot of calculation. One of the most important pieces over these distances can be your socks. “Over the past few months, I have been using a double-layered sock to prevent friction,” says Justin Grunewald, an elite ultra and trail runner. “A good sock also adds a layer of protection for the rough, rocky mountains in Boulder, Colorado, where I train,” says Grunewald. “The Runderwear anti-blister socks have been my favourite.”
Don’t Sleep on Sliders
Not burgers, but the slip-on shoes beloved of Love Island contestants, and Charlie Quirke, who is currently in training for the London Marathon for team AUK. “They’re a complete non-negotiable for me after a long run,” he says. “My running shoes go straight off, not to be looked at until the next run. My sliders go straight on (the oldest are 10 years old and very comfortable).” For Quirke, they’re the first item in his marathon kitbag. “Knowing I have them at the finish line to relieve my feet helps me with each step!” he says.
Trim Those Nails
“After longer races or harder Hyrox events, my feet have definitely taken a massive hit; hot spots, battered nails, just generally feeling wrecked,” says Oliver Black, one of London’s top PTs and clearly a fan of going into too much detail.
He’s not done yet. “I keep my foot care routine simple but consistent: trimming nails properly (nothing worse than them catching on the front of the shoe), occasional exfoliation to keep skin from hardening and cracking, and using a foot roller or ball to release tension through the sole. It’s less about fixing something catastrophic, and more about not letting things get there in the first place.”
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