windwalker
I need an Adventure
- Joined
- Dec 28, 2006
- Messages
- 6,477
Since we are entering high milage training and for some their first high milage, I thought a thread on foot care was in order.
The most important thing is a proper fitting pair of shoes designed for your foot type and your gait. The best way to make this happen is to go to a good Running Store with a trained staff.
My method is to go to the store and have them look at my form and foot type and recommend a type of shoe.
IMPORTANT: Your shoe type can change, as you become more fit and more efficient and your weight changes your gait can change. So don't assume that you can get this one time when you are geting started and then buy that type from then on. Every year go to the Running Store, since most of the models are replaced or upgraded it's a good idea to get matched again.
Once the type is determined I try on every single shoe of that type in the store. One or 2 will feel way better than the others. When you have it narrowed down then run or walk around in each one. Let the staff watch you run in them to ensure they are not causing any motion problems.
Ok you have shoes now, they are good for about 200 to 400 miles. I personally go for 200 miles max then that pair becomes a bad weather shoe for a while.
IMPORTANT: One of the most common causes of foot, knee and overall leg problems is worn out shoes.
Now you have a new pair of shoes. Put it on properly, once again while you are in the Running store, ask them to recommend a lacing method for you. If you get pain on top of your foot or your heel slips around you are going to have problems. That's why shoes have so many holes for lacing so you can custom lace them for your needs.
The way I put mine on is to loosen the laces so my foot goes in easily and then with my foot flat on the floor I pull my heel as tight as I can into the heel cup of the shoe. Then I pull the laces snug but not tight and tie them. One on the blister points is the heel area, it's caused by your heel moving around in the shoe. snug it down and that will eliminate that.
Buy your shoes a half or a full size bigger than your regular shoes.
IMPORTANT: Black toe nails and blistered toes is caused by a shoe that is to small in the toe box. If you love the shoe and you get black toe nails, go a half size larger. What is causing the black nails is the toes hitting the front of the shoe, especially going down hill.
Make sure your toes have enough room on the sides. As you push off on your toes they flatten out and spring up with the push off. You need room for your toes to do this. To snug a shoe in the toe box will cause toes to go to sleep from lack of blood supply and maybe blisters.
Ok you have the right shoe and it fits just perfect. Now get some good socks.
IMPORTANT: No cotton, cotton will give you blisters. Go with a comfortable snug and tech material socks. I use Nike DryFit, but there are lots of good socks out there. Any of the good brands in a tech material that are not to thick will be fine. The big thick hiking sock is not a good choice since it will keep your feet to hot and the thickness can cause the shoe to be to tight in some areas and cause blisters.
A good plan is to buy your socks you are planning to wear and wear them to pick out your shoes.
IMPORTANT: Take care of your feet, trim your nails regularly, use lotion when they get dry. Rough dry skin will blister more easily than smooth supple skin.
This is my take on the shoe, sock, foot issues. I'm not an expert by any means. I have a lot of experience, most of it trial and error, but I'm always learning things.
Please give your opinions and suggestions. If you have had blister problems and worked them out please share your methods. Everyone is an experiment of one so your way may be just what someone else needs.
Dave
The most important thing is a proper fitting pair of shoes designed for your foot type and your gait. The best way to make this happen is to go to a good Running Store with a trained staff.
My method is to go to the store and have them look at my form and foot type and recommend a type of shoe.
IMPORTANT: Your shoe type can change, as you become more fit and more efficient and your weight changes your gait can change. So don't assume that you can get this one time when you are geting started and then buy that type from then on. Every year go to the Running Store, since most of the models are replaced or upgraded it's a good idea to get matched again.
Once the type is determined I try on every single shoe of that type in the store. One or 2 will feel way better than the others. When you have it narrowed down then run or walk around in each one. Let the staff watch you run in them to ensure they are not causing any motion problems.
Ok you have shoes now, they are good for about 200 to 400 miles. I personally go for 200 miles max then that pair becomes a bad weather shoe for a while.
IMPORTANT: One of the most common causes of foot, knee and overall leg problems is worn out shoes.
Now you have a new pair of shoes. Put it on properly, once again while you are in the Running store, ask them to recommend a lacing method for you. If you get pain on top of your foot or your heel slips around you are going to have problems. That's why shoes have so many holes for lacing so you can custom lace them for your needs.
The way I put mine on is to loosen the laces so my foot goes in easily and then with my foot flat on the floor I pull my heel as tight as I can into the heel cup of the shoe. Then I pull the laces snug but not tight and tie them. One on the blister points is the heel area, it's caused by your heel moving around in the shoe. snug it down and that will eliminate that.
Buy your shoes a half or a full size bigger than your regular shoes.
IMPORTANT: Black toe nails and blistered toes is caused by a shoe that is to small in the toe box. If you love the shoe and you get black toe nails, go a half size larger. What is causing the black nails is the toes hitting the front of the shoe, especially going down hill.
Make sure your toes have enough room on the sides. As you push off on your toes they flatten out and spring up with the push off. You need room for your toes to do this. To snug a shoe in the toe box will cause toes to go to sleep from lack of blood supply and maybe blisters.
Ok you have the right shoe and it fits just perfect. Now get some good socks.
IMPORTANT: No cotton, cotton will give you blisters. Go with a comfortable snug and tech material socks. I use Nike DryFit, but there are lots of good socks out there. Any of the good brands in a tech material that are not to thick will be fine. The big thick hiking sock is not a good choice since it will keep your feet to hot and the thickness can cause the shoe to be to tight in some areas and cause blisters.
A good plan is to buy your socks you are planning to wear and wear them to pick out your shoes.
IMPORTANT: Take care of your feet, trim your nails regularly, use lotion when they get dry. Rough dry skin will blister more easily than smooth supple skin.
This is my take on the shoe, sock, foot issues. I'm not an expert by any means. I have a lot of experience, most of it trial and error, but I'm always learning things.
Please give your opinions and suggestions. If you have had blister problems and worked them out please share your methods. Everyone is an experiment of one so your way may be just what someone else needs.
Dave
I didn’t want to jeopardize my feet by wearing them. 
Experience is the best teacher, if you are a willing learner??? 
, remember it's your fault I'm over here, yep your to blame.
After the half last January, I developed 2 blood blisters (quarter-size) on the insides of both feet. I wore Thorlos thick socks. Wrong socks for the heat, or so I've been told.
