Running has a way of grounding us, energizing us, and making us feel unstoppable…until foot pain shows up uninvited. Whether you’re training to walk your first 5K or adding another marathon medal to the wall, taking care of your feet is not optional. It’s essential.
Feet are the foundation of every single stride, and when something goes wrong (blisters, heel pain, stress fractures) it doesn’t just interrupt training. It affects confidence, rhythm, and everyday movement.
This guide is here to help you stay healthy, informed, and moving forward without pain stealing the joy from your miles.
Blisters
Small problem. Big disruption. Totally preventable.
If you run, you’ve likely met a blister or two. Sometimes they sneak up mid-race. Sometimes they show up during a training run and turn every step into a battle. Here’s the truth: Blisters aren’t inevitable. They happen when heat, moisture, and friction create the perfect storm.
Why blisters happen:
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Friction between socks and skin
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Moisture from sweat or rain
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Heat from repetitive rubbing
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Poor shoe fit: Too tight or too loose
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New shoes that haven’t molded to your feet yet
What to do when a blister appears
Most podiatrists agree: if it’s small, don’t pop it.
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The fluid protects the skin underneath.
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Popping increases infection risk.
If it must be drained (painful or already open), do it safely:
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Sterilize a needle with fire or rubbing alcohol.
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Make a small hole; gently press fluid out.
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Cover with ointment + bandage.
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Keep it clean and dry.
Running with a blister?
Use:
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Moleskin with a donut hole cutout
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KT tape or blister-specific tape
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Moisture-wicking socks
In a pinch: runners swear by duct tape. (Yes. Really!)
How to prevent blisters
- Moisture-wicking running socks (seamless is best)
- Toe socks to prevent toe-on-toe rubbing
- Proper shoe fit: Usually ½ size bigger than everyday shoes
- Lubricate or use foot powders.
- Resist the urge to remove calluses. They’re natural protection.
Heel Pain
Plantar fasciitis, Achilles irritation, heel spurs: they don’t have to stop you.
Heel pain shows up for runners in a few main ways:
- Plantar fasciitis: Irritation of tissue from heel to toes; hurts most with first steps in the morning
- Achilles tendinitis: Overuse + tight calves = irritated Achilles tendon
- Heel spurs: Extra bone growth; sometimes painless, sometimes irritating surrounding tissue
- Stress-related pain: Pain gets worse steadily over time. Often a warning sign
Prevention Strategies (Your Heel Protection Plan)
Start Slow & Build Smart
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Increase weekly mileage by no more than 10%.
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Rest days are training days (for your bones).
Choose Surfaces Wisely
Concrete = the villain.
Dirt trails = the hero.
If you must run on pavement:
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Shorten your stride
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Increase your cadence very gradually
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Use cushioned shoes or orthotics
Stretch & Strengthen: Power Moves to Prevent Pain
Try these 3–4x/week:
- Calf stretch (heel flat on ground): Relieves pull on plantar fascia and Achilles
- Golf ball roll under arch: Breaks up tension and improves blood flow
- Ankle circles + toe flex/point: Improves mobility and foot control
Shoes Matter (more than most runners admit)
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Go to a running specialty store for a gait assessment
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Look for shoes with:
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Arch support
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Heel cushion
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Room in the toe box
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Replace shoes every 400–500 miles or when tread is visibly worn.
Stress Fractures
Slow builds prevent forced stops.
Stress fractures are tiny cracks in bone caused by repetitive impact over time. Unlike a sudden injury, this pain starts small and gets worse the more you run.
Most common spots:
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Tibia (shinbone)
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Metatarsals (top of the foot)
How they happen
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Rapid increase in mileage
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Running through heel or arch pain
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Running on hard surfaces (concrete, treadmill set at a 0% incline)
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Poor nutrition: low calcium or vitamin D
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Running in worn-out shoes
Prevention = Protect + Fuel + Build
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Follow the 10% rule
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Cross-train (cycling, swimming, rowing) to give bones a break
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Eat (and supplement!) intentionally – We strongly recommend working with a dietician
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Strength train- Strong muscles absorb impact so bones don’t take the hit
You deserve to run with joy.
You deserve to run without fear of pain.
If you experience pain that persists, especially if it’s sharp, increasing, or keeping you from running, please get evaluated. Our team of podiatrists can help get you answers fast.
Your feet are carrying you through your goals.
Let’s take care of them the way they take care of you.
