6 Brilliant Tips For Keeping Your Feet Comfortable On Long Runs

By Erin Kelly

Runners are a special breed of people. We wake up early on weekends ... on purpose. We pay to run races in cities where it's free to roam around at any other time. And then, there’s our feet.

It’s no secret among the athletic community that runners are prone to black toenails and callused heels that are, well, unattractive, to say the least. During flip flop and peep-toe season, I flee to the nail salon where pedicurists often tell me the only color that will cover up whatever’s happening with my toenails is black — or a deep, dark red.

Being a runner who is almost always training for her next race literally keeps me on my toes, so even though my feet may not look beautiful, the truth is I *actually* treat them like royalty so I can continue doing the sport I love.

When it comes down to it, comfort is king when it comes to choosing the best running shoe to wear while pounding the pavement for hours. And nobody knows this better than adidas. That’s why we’ve partnered with adidas and their new Pureboost Go shoe to find the best tips for keeping your feet comfortable during long runs.

1. Trim Your Toenails

Bunphot Kliaphuangphit

Failing to trim your toenails before a long run is a rookie mistake. Still, it’s one that I’ve made way more times than I care to admit. By keeping your toenails in check, you’ll eliminate the risk of any jagged edges cutting your surrounding toes, or unnecessary rubbing (and subsequent bleeding).

2. Wear Thick, Moisture-Wicking Socks


To most, socks are an afterthought when it comes to planning an outfit. However, during the long runs that help you train for a big race, your socks play a huge part in keeping you comfortable. Choosing a pair of thick, breathable, and moisture-wicking socks will help keep your feet dry and blister-free.

3. Buy The Right Shoes


Wearing the right socks is important, but even MORE vital to a comfortable stride are the shoes you lace up before your long run. While different runners have different needs, one shoe that’s sure to cushion your feet while giving back a great energy return is the Pureboost Go. Featuring a knit upper and energizing cushioning, this shoe is sure to fit like a glove.

4. Go Up Half A Shoe Size

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Some may raise an eyebrow to this tip, but hear me out: When you are on your feet for long periods of time—like, say, running, perhaps!—your feet can swell. While the difference is subtle and happens slowly, it can often be enough to warrant purchasing running shoes a half size up from your usual number. If you’re logging lots of miles during long training runs, purchasing running shoes a half size up is definitely something to consider.

5. Stretch

Sergio Monti Photography

Stretching your legs and warming up properly is a no-brainer, but did you know that it's actually possible to stretch and strengthen your feet, too? Simple exercises like rolling your foot on a lacrosse or tennis ball can stretch out the bottoms of your feet and your arches, while other techniques like balancing barefoot and picking up pens with your toes (yes, really!) can help improve foot strength.

6. Build Your Mileage Slowly


A big race on the horizon can make it tempting to start logging long miles before you're actually ready, which can lead to sore feet and potential injury. A great rule of thumb is to never exceed your weekly mileage by 10 percent. If you're a total newbie to running, consider talking to an experienced friend or a running coach about how to build your mileage appropriately (and injury-free!).

This article is sponsored by adidas.