How to treat your runners’ feet

The right running shoes, socks and feet care to run injury-free.

Foot blisters are the number one injury, more common than muscle-related injuries of the knee, back, ankle and foot.

Here’s how to prevent and treat them.

While walking or running, your feet need some space in our shoes to function optimal. But if there’s too much friction, it gives discomfort like blisters.
Especially when the temperature is high and/or when we run for a long time, our feet get hot and sweaty, which increases skin friction and makes blisters more likely to form.

Wear the right shoes

There’s a whole lot of shoes out there, from minimal to cushioning shoes.
Daniel Lieberman, Professor of Biological Sciences at Harvard University, studied 300 Kenyan runners since 1987 and discovered that because we learn to make better use of our muscles when we run barefoot, it reduces the impact on the body, and therefore it improves the running economy.
Despite the benefits of natural running, most of our bodies aren’t used to it anymore, so changing to more minimalistic running too sudden, can lead to injuries.
The last few years there seems to be a more in between approach that, although we need to use our natural strength, some proper support and protection sometimes is welcome as well.
Very light but cushioned shoes like HOKA one one are popular among runners from track to trail, because they give comfort, stability and support on any distance.

Which shoe is right for you?

There’s no one right shoe. Depending on your experience, personal preference and training goal (speed, distance, terrain, elevation, climate where you train and where you will race), you should choose what fits and feels best for you.
Breathability of the shoe is important in any case, to avoid swelling of your feet and discomfort like blisters.
The more variety you bring in your training, the more likely you'll need different kinds of shoes. And every kind of shoe and training has another impact on your muscles and bones, so variation in training and alternating shoes accordingly can help you avoid injuries.

Below are some links to articles to help you make the right choice for running shoes.

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