Top tips for preparing your feet for a trail run
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The Bouddi Coastal Run is coming up on the 27th of October, and having your feet prepared and in good condition is a must! Here are our top tips and things to consider when preparing for a trail run.
Footwear
When choosing your shoes for a trail event it is important to look at the conditions and the terrain you will be running on. There are a range of trail shoes that are built with different features to make your run more comfortable including mud and water resistance upper, and rigid plates in the sole to combat tree roots and rocks over the surfaces. All of these factors should be considered before your run. If you do decide to get some new shoes before the race it is ideal to purchase them at the latest a month out from the event, as it is always best to gradually wear in a new pair of shoes with a few walks and shorter runs.
A few features to look for in a supportive shoe include:
Firm heel counter
Firm midfoot
Shoe should only flex where the forefoot bends
Wide and deep enough toe box
End of the shoe should have at least a thumb width at gap from your longest toe to reduce the risk of damage to the nails.
Socks
The best running socks are socks that are made from a moisture wicking fibre to keep your feet dry and cool. They are made from natural and synthetic materials such as polyester, acrylic, and wool. Some runners choose to wear double-layer socks for additional blister protection. Another great feature is padded soles, which can give your heels some extra cushion. Other things to look for are a seam-free toe section, which can further reduce your risk of blisters. Some running socks have some added compression sections which can be comfortable if swelling is an issue. It is best to trial a few different styles to find which is the best for you.
Blister prevention and treatment
As mentioned above poor fitting socks and shoes can be major contributors to corns, calluses and blisters forming. It is important when training for your event that you don’t ignore hot spots on your feet. It is recommended that you see your podiatrist for treatment of corns, calluses and fissuring prior to the event, as these small issues can cause a lot of pain and discomfort during the race.
Biomechanics
Your foot and ankle function can have a significant influence of the types of injuries you may be susceptible to when running. If you are having any pain or discomfort when running a full biomechanical assessment will help you to understand the underlying cause of the pain and the best way to treat the issue to get you back running pain free and at your best. At Coast Sport we offer biomechanical assessments to get you running at your best.
Book an appointment with one of our Podiatrist’s by calling (02) 4356 2588 or book online via the button below.
Helping the Central Coast Feel Well, Move Well and Perform Well!