Foot Care for Runners – Summer Series

You run.

You sweat.

You blister.

They pop.


foot care for runners
“Those are some Ragnarly feet you got there.”

Our feet provide us with so much strength and endurance; they’re the two most important things that allow us to do all the things we do on a day-to-day basis: running, jumping, driving, walking, cooking, moving, lifting, twisting. They plant us firmly on the ground and root us to the earth, yet so many of us take them for granted. We don’t give them the proper care they deserve, and especially for runners, they end up callused, crooked, rough and dirty.

Do Epic Runs is setting out to discover the best foot care for runners, from cleansing to scrubbing to moisturizing, and we are going to be sharing our findings with you all summer!

We’ll delve into specific products soon, but we wanted to give you the basics first. Here are four great tips from Megan Lund-Lizotte over at National Geographic’s Adventure Blog:

  1. Make sure you’re wearing the right size shoe. Go for a jog around the store and make sure they fit. There should be your thumb’s width of space between the top of your big toe and the shoe, but should not be so much room that your heels are slipping out.
  2. To avoid rubbing but ensure that the shoes are snug, make a “fist” by curling your toes while you lace your shoes. Once they’re laced, release your “fist” and relax your feet.
  3. Keep your toenails short. Not only will this not snag your bedsheets (we’ve all been there), sometimes if your toenails are too long they can tear holes in your socks and create a hot spot for blisters.
  4. Pay more for GOOD SOCKS. We can’t stress this enough. It’s so easy to just throw on an old pair of worn-out socks, but the truth is, they will make your feet hot and sweaty (and considering you have about 125,000 sweat glands in each foot…), they’re easier to rip and can cause a lot of painful rubbing and blistering. I’m a fan of Balega Hidden Comfort Socks, which run about $11/pair. I have them in white and hot pink!

Start with these four tips, because they’re the foundation of foot care for runners. But we know that avoiding blisters and buying expensive socks isn’t going to make your feet soft and smooth again, so we’re going to introduce you to some products and routines in the next few posts that will make your feet look and feel like you just walked out of a spa, not coming down off a trail run!

If you have any favorite products, email them to me at!

See Part 2 of our Foot Care for Runners here.

One thought on “Foot Care for Runners – Summer Series”

  1. Great post for runners – very informative and much needed because I think foot health is an ignored aspect of healthy living and taking care of yourself.

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