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6 Ways For Runners to Protect Their Feet From Injury

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Last modified on May 20th, 2023 at 9:46 am

Runners to Protect Their Feet From Injury

Running is an activity that requires you to move your whole body, but it’s how you move your body that can cause you great difficulty. Running involves pushing off the ground with each stride to propel your legs forward and then repeating the process. As much as running can be a great cardiovascular exercise, it can also be very taxing on your feet. 

Most people don’t think twice about their running shoes before they throw them on. They just assume that since the shoes are made for running then they should work for everyone else, too. However, this assumption is rarely correct when it comes to footwear.

In many cases, we run blindly into problems with our feet because we haven’t taken the time to understand what we need from our shoes for them to protect us from injury when we run.

Break Up your Runs with Walking Sessions

A simple way to prevent your feet from being overused is to walk between running sessions. This will help to maintain the same level of fitness while preventing your feet from getting worn out too quickly. If possible, try to walk between two sessions of running. 

This can also be a great way to stretch out any tight muscles you may have in your legs. The stretching will prevent any injury from forming and will help to improve overall leg mobility.

Break Up your Runs with Walking Sessions

Stay Away from Excessively Cushioned Shoes

Too much of a good thing can be a bad thing. Too many cushioned shoes will make it difficult to get a proper run in. When you wear a cushioned shoe, the shoe’s sole will sit directly underneath your foot. 

The cushioning will greatly reduce the impact on the area between your metatarsal heads (the area where your foot is weakest). This can put too much stress on this area of your foot which can cause injury. 

So, what can you wear in running shoes? Look for running shoes that are made with a moderate amount of cushioning. A good rule of thumb is to look for a shoe that has the same amount of cushioning as you would expect to find in a pair of comfortable shoes. 

Cushioned shoes are great for everyday use, but they aren’t the best shoes for running. A more sturdy, lightweight running shoe with no added cushioning is best for running. Look for a running shoe with a sturdy, lightweight sole. This will prevent your foot from getting too fatigued while protecting it from potential injury. Custom orthotics are also a great option.

Get a Well-fitted Running Shoe

If you’ve been wearing the wrong type of running shoe, it makes sense to change to the right shoe as soon as possible. If your running shoe doesn’t fit properly, you’ll never be comfortable. In fact, you’ll most likely be running in pain and avoid running altogether.

So, take your time when it comes to finding the right running shoe. You’ll find it’s worth the time and effort to find the right fit for you. There are many ways to find the right fit. The most basic way is to try on a few different running shoe brands and models until you find the right fit. 

You can also find the right fit by measuring your foot. Start by measuring your foot from toe to heel. Next, use the measurements to find your shoe size. This can give you an idea of how your foot is shaped.

Get a Well-fitted Running Shoe

Protect Your Feet While Training and Racing

Running is an incredibly taxing activity on your feet. When you run, the muscles in your legs are put to work while your feet are barely moving. This can lead to injury in your feet, especially if you’re wearing the wrong type of running shoe. 

So, what can you do to protect your feet from getting injured while training and racing in the correct running shoe? One way is to get a good pair of running socks. They can provide quite a bit of cushioning and protection for your feet. Give a try to soccer socks, although they are primarily designed for use in soccer, they can also be suitable for running. Look for soccer socks made from moisture-wicking and breathable materials such as polyester or nylon blends. These fabrics help to keep your feet dry and prevent excessive sweating, reducing the risk of blisters and discomfort during running.

There are also many types of running shoes designed for training and racing. Look for a shoe that is lightweight and provides good traction. This will help to prevent your foot from slipping on the ground while it will also protect you from injuries.

Don’t Ignore the Signs of an Injury

If your running shoes are causing you pain and you’re ignoring it, you’re doing yourself a disservice. After all, the pain you feel is a sign that something is wrong. So, don’t ignore it. Instead, see a qualified medical professional to get to the bottom of the issue. 

If it’s a running shoe issue, your doctor can help you by prescribing you a new pair of running shoes. If the pain you feel is too much to ignore, see a doctor. Not only will this protect your health, but it’ll also protect your running shoe from causing you too much pain and injury.

If the pain you feel is in your foot, call your doctor. After all, they can also help you get a prescription for a new pair of running shoes.

Be Aware of Weather and Road Conditions

Last, but certainly not least, it is important to be aware of the weather and road conditions when you run. If the weather is freezing, you don’t want to run outside in your running shoes. You’ll put too much strain on your feet and risk causing you injury. 

If the road conditions are wet and slippery, you want to find a different route. This can help prevent your feet from slipping and sliding, which can again lead to injury. 


There are many ways you can protect your feet from injury while running in the right kind of shoe. These tips will help you to be aware of the different ways you can protect your feet from injury when running. Running can be taxing but also fun and well worth it!

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