Top foot woes Two Oceans runners face
“Foot health is crucial for Two Oceans runners, and neglecting it can lead to discomfort, injuries, or even a dreaded DNF.”
The countdown to the Totalsports Two Oceans Marathon has begun, and while the focus is often on fitness and nutrition, athletes preparing for the ultra-marathon mustn’t overlook their foot health.
The feet bear the brunt during this ultra-distance challenge, so athletes must prioritise foot health in the run-up to April 5.
“Foot health is crucial for Two Oceans runners, and neglecting it can lead to discomfort, injuries or even a dreaded DNF [Did Not Finish],” explained Lynsey Hammond, the MD for Kroko, the manufacturer of leading SA footcare products.
“To support these incredible athletes, we’ve outlined our top five foot woes that plague long-distance runners and shared effective ways to avoid them.”
• Blisters and chaffing
The constant friction, heat and moisture caused by wearing incorrect socks or ill-fitting shoes can lead to blisters – one of the biggest complaints of long-distance runners. Blisters might seem inconspicuous, but once they form, they can create much pain, particularly when running for hours.
How to avoid them: Ensure your shoes fit properly, wear moisture-wicking socks and break in your footwear long before race day. Many runners use blister prevention balms or protective pads in hotspots and powder like Kroko Foot Powder to keep shoes dry.
• Black toenails
When running, repetitive trauma from the toes hitting the front of the shoes can cause bruising beneath the nail, resulting in blackened toenails or even nail loss.
How to avoid this: Ensure adequate space in the toe box of the running shoes. Keep toenails trimmed short, and double-check the lacing technique to keep feet secure and prevent sliding.
• Lantar fasciitis
An inflamed plantar fascia – the thick band of tissue running across the bottom of the foot – causes this painful condition. It often presents as a sharp heel pain, especially with the first steps in the morning.
How to avoid lantar fasciitis: Incorporate calf stretches and foot-strengthening exercises into daily routines. Supportive insoles and heel cups can reduce strain on the plantar fascia.
• Corns and calluses
Corns and calluses are thickened, hardened layers of skin that develop from repeated friction or pressure. Corns typically form on the toes or sides of the feet, with a central core that can press into the skin, causing pain. Calluses are bigger, flat areas of thickened skin that usually form on the soles of the feet. While they are the body’s way of protecting the skin from the repeated friction associated with long-distance running, they can become uncomfortable or even painful for runners.
How to avoid them: Choose well-fitting shoes that minimise friction and pressure on your feet. Use cushioned insoles or pads to redistribute pressure. To prevent excessive dryness, keep the feet moisturised. Regularly exfoliate to remove dead skin buildup, and consider using products like Kroko Corn and Callus Remover, Kroko CornFix, Kroko Medicated Corn Plasters, and Kroko Corn Protectors to soften those hardened areas.
• Cracked heels
Marathon runners are often familiar with the dry, cracked skin that forms around the heel area, which will worsen with long runs, leading to discomfort and an increased risk of infection.
How to avoid this: Regularly moisturise the feet, especially after showers. Exfoliate to remove dry skin buildup, and wear well-cushioned socks that protect the heel. Kroko’s Heel Balm protects and soothes the heels, while Kroko HeelFix is an effective treatment for cracked heels.
“We’ve developed products that provide relief for marathon runners and help prevent these common foot issues,” said Hammond.
“Our goal is to support runners on their journey so they can focus on the finish line, not their feet.”
Also Read: It’s time to enter for the Two Oceans Marathon
