If you’ve spent months training, whether it’s the Couch to 5K plan, or prepping for a marathon, the last thing you want is an injury preventing you from crossing the finish line – or even getting off the starting blocks. “Unfortunately, when training for a race, injuries can be common,” says Runners Need specialist John Jennings. “Sometimes it’s simply a case of getting your body used to the new activity or increased distances, in other cases it can be down to the wrong kit.”
Runner’s toenail: The tennis shoulder of the running world, runner’s toenail is the result of your toes being bashed repeatedly against your shoes, which can cause the toenail to bleed and eventually turn black. “The longer we run, the more our feet can swell, which can increase the likelihood of this injury happening,” explains John.
Ill-fitting running shoes are the most common cause. “Typically, we need to size our running shoes bigger than our normal shoes to stop our toes hitting the end as we move,” says John. “You also need a bigger size if you’re running a marathon compared to a 10K because the longer you run, the more likely your feet are to swell.”
Ankle pain: Most runners will have encountered ankle pain at some point. “A common cause can be the surface you’re running on, so it’s important to know different terrains require different shoes,” says John. “If most of your training is on pavements, road shoes are for you. With more cushioning than trail or lightweight race shoes, they provide shock absorption to minimise the risk of injury.
“If you’re running through soft, muddy trails, a pair of trail shoes with a deep tread for better grip and ankle support is vital for running on uneven terrain. On pavement, however, these will be uncomfortable as the studs press into the soles of your feet and wear away quickly.”
If your run consists of both terrains consider a hybrid shoe. “These work well on both roads and mixed trail conditions with a balanced mix of grip and cushioning.”
It’s important to consider your gait if you’re struggling with ankle pain too and stores such as Runners Need offer gait analysis as part of their fitting appointments. “We use video technology to analyse your running style, looking at whether you pronate – which is the extent your foot naturally rolls inward when you run – and how your foot strikes the ground,” says John. “Depending on the level of your pronation, you may require neutral running shoes, specific brands or even insoles for support.”
Blisters: Hot and sweaty conditions create the perfect environment for blisters, which are a regular issue for runners. “Luckily, there are simple ways to avoid them,” says John. “Make sure your running shoes are made from breathable fabrics, with mesh vents on the uppers to boost airflow and allow moisture to escape.”
Fit is equally as important, so unless you’re already familiar with the trainer you are buying, shopping online isn’t always wise. “Shoes that are too snug or loose increase the chance of rubbing and friction,” says John.
A good pair of running socks is essential too. “These will keep feet cool and wick moisture away from skin. Look out for technical and sweat-wicking fabrics, mesh ventilation under the arch and a snug fit.”
Shin splints: Caused by repetitive stress on the tibia bone, shin splints are particularly common in people new to running, although they can affect runners of all abilities. “If you’re a seasoned runner and start experiencing shin splints, it could be time to replace your shoes. Even if they look in good shape, they only last between 300 and 500 miles,” says John. “Some runners also benefit from extra support and cushioning from insoles.”
For ongoing problems with your feet, seek professional medical advice.