I can't say I ever really thought about my feet until I became a runner. And now that running is a defining part of me, my feet are one of the parts of my body I think about most. (Yes, really.) Making sure my feet are protected and in fighting form so I can comfortably run and log my miles without pain is just as important to me as any aspect of my training. Here are the four ways I make sure to take care of my feet just as I would the rest of my body when training.
Always Have the Proper Footwear
This is the big one for me. Long gone are the days of strappy heels and supportless ballet flats. Because it's essential for my feet to be tough and sturdy (not to mention my ankles and surrounding muscles remain powerful), I've opted solely (see what I did there) for shoes that give me support and don't rub. This not only means the shoes I select for running and strength training, like the UA HOVR™ Phantom 2 RUNANYWR Running Shoes ($150) that offer both stability support externally as well as interior cushioning, but also what I wear in my free time. I'm very careful to wear shoes with arch and ankle support that never rub while walking about. What's more, I even look for house shoes that can offer the same.
Moisturize Like It’s Your Job
Runners’ feet take a beating—blisters, calluses, cracked heels, you name it. And while some of that is inevitable, keeping your feet hydrated helps prevent painful cracks and splits that can sideline you. I slather on a thick, urea-based moisturizer before bed and throw on some breathable socks to lock in the moisture. It’s not glamorous, but neither are hobbling around with deep heel fissures. Plus, soft feet just feel better in shoes—no weird friction, no uncomfortable rubbing. Trust me, your future self will thank you when you’re still logging miles pain-free.
Roll Out the Tension
Ever finish a long run and feel like your feet are made of concrete? Yeah, me too. That’s where a trusty massage ball or foam roller comes in. Rolling out the soles of your feet helps release tension in the plantar fascia (that thick band of tissue running along the bottom) and can prevent issues like plantar fasciitis. I keep a lacrosse ball under my desk and roll my feet while I work—multitasking at its finest. Bonus: It feels amazing after a tough workout.
Don’t Skip the Strength Work
Strong feet mean strong runs. Weak foot muscles can lead to instability, overpronation, and injuries up the chain—ankles, knees, even hips. So I make sure to include foot-specific exercises in my routine. Toe curls with a towel, marble pickups, calf raises—these might sound silly, but they build serious foot resilience. And when your feet are strong, you’re less likely to deal with common runner problems like shin splints or stress fractures. Think of it as prehab instead of rehab.
Taking care of your feet isn’t just about avoiding pain—it’s about keeping yourself moving, mile after mile. Whether you’re a seasoned marathoner or just getting into running, treating your feet right means fewer setbacks and more time doing what you love. So lace up those supportive shoes, moisturize like crazy, roll out the kinks, and strengthen those tootsies. Your feet (and your running log) will thank you.
