Footsy 101, School is in session, Discussion Topic.

[windwalker]

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

 

[Duanerice]

Thanks Dave,
Good information. I use Adidas socks that I like pretty well. The have a decent amount of padding but not too much. Since I buy my shoes 1 full size to big, I have enough room. Mike at the running store laced my shoes for me and I have been following his example since. I have never had heel slippage problem because of the way he laced them. I also use foot powder, when I think of it. I never run in the same shoe 2 days in a row, I always switch off. But, I do use the same pair of shoes for the long run. I am trying to get a new pair that I can break in for the long runs (see story below).

I can relate to your comment about not buying the same shoe just because it worked before. Let me relate my story about buying new shoes. Note: I strictly use our local running store. It may be small (the front area of a workout place) but they know what they are doing. He is also the coach for all the Team in Training runs.

I currently use Acis Kayano's and love them. But, I went in for my new shoes and tried a few different brands just like you said. I ended up with Mizuno Wave Alchemy. I mistakenly ran a 6 miler with them for the first time. By mile 4 my left foot was bothering me. I had neuroma surgery years ago and the front of my foot now felt numb. It is hard to describe, but it feels like my sock is all balled up under my left front foot. But I tried them for a few more runs and couldn’t get over this. Always happens around 3.5 miles.

Went back to my running store and told them just get me what I was currently using, thinking it was a safe bet. So I ended up with the new Kayano's. Didn’t work. Same issue with the left foot. Also, the support was way too much for the right foot and I even ended up getting a large blister on the left heel. I've never had a blister before. I had no desire to wear these shoes again. Only you guys can relate but I was a little afraid of the shoes I didn’t want to jeopardize my feet by wearing them.

Back to the store. Switched to the Mizuno (don’t know the style off hand, but has less heel support). He also sold me some inserts that have a raised area that is supposed to help with a neuroma. Ran the other night and it felt great for the first few miles but sure enough around mile 3.5 it started to feel like my sock was balled up again. Ran again yesterday with the inserts that come with the shoe, same result.

We can't figure out what is going on but even going back to my beloved Kayano's didn't help. I do not have the issue with my current Kayano's and I have a pair of Reebok Premier running shoes that don’t give me problems. My real old New Balance 766's didn't give me problems either. I can’t remember, but I am wondering if this was an issue I have had with all my new running shoes and I just have to run through the problem. But, when I bought all my shoes, I was never running over 4 miles so I'm not sure. By the time I ran over 4, I might have gotten used to them. This year is really the first time I do significantly more than 4 mile a run so it had been a while since I bought new shoes. I'm just worried about getting a pair I can use for the Marathon.

Anyway, a couple of reasons I relate this story. Like Dave said, just because you wore the shoes in the past, don’t think they'll always work. I am considering going online to buy an old pair of Kayano's, but jeeze with all these problems it might just mean my foot needs to get used to the shoes.

I can guarantee I wouldn’t get this kind of service at Sports Authority or one of the big box stores. He has taken back 2 pair of shoes so far without any hesitation. I usually do not buy my running gear at Sports Authority or other big box stores. I also don’t buy online even if I can get it cheaper. I feel it is important to shop at and support the local running store. I try to buy all my Gels and accessories from them. Now if I am at an outlet store and socks are on sale I'll pick up a pair or 2. But overall I will support them if I can.

Thanks for listening,
Duane

 

[windwalker]

Thank you for your input Duane. There are a lot of new people on here that are taking on the bad distance for the first time, be nice if we could save them some problems.

Many thousands of people start out with good intentions but don't stick with it because they had no help over the rough spots.

Duane, talk to a PT or a foot Dr. you might be getting some PF starting. Stretching the bottoms of your feet might take care of that.

Dave

 

[Steffwalks]

I just got back from the chiropractor. My personal advice: If you use an orthotic, don't stop! If it fits, don't experiment! If you have a blister kit, you won't need it. And if you need to see the chiropractor, go sooner NOT later!

 

[windwalker]

I just got back from the chiropractor. My personal advice: If you use an orthotic, don't stop! If it fits, don't experiment! If you have a blister kit, you won't need it. And if you need to see the chiropractor, go sooner NOT later!

Sounds like the voice of experience there. I see someone else learns by trial and error also. Glad you are heading back in the right direction now Connie.

Dave

 

[Steffwalks]

What can I say?? Experience is the best teacher, if you are a willing learner???

 

[cewait]

Thanks Dave,
Good information. I use Adidas socks that I like pretty well. The have a decent amount of padding but not too much. Since I buy my shoes 1 full size to big, I have enough room. Mike at the running store laced my shoes for me and I have been following his example since. I have never had heel slippage problem because of the way he laced them. I also use foot powder, when I think of it. I never run in the same shoe 2 days in a row, I always switch off. But, I do use the same pair of shoes for the long run. I am trying to get a new pair that I can break in for the long runs (see story below).

I can relate to your comment about not buying the same shoe just because it worked before. Let me relate my story about buying new shoes. Note: I strictly use our local running store. It may be small (the front area of a workout place) but they know what they are doing. He is also the coach for all the Team in Training runs.

I currently use Acis Kayano's and love them. But, I went in for my new shoes and tried a few different brands just like you said. I ended up with Mizuno Wave Alchemy. I mistakenly ran a 6 miler with them for the first time. By mile 4 my left foot was bothering me. I had neuroma surgery years ago and the front of my foot now felt numb. It is hard to describe, but it feels like my sock is all balled up under my left front foot. But I tried them for a few more runs and couldn’t get over this. Always happens around 3.5 miles.

Went back to my running store and told them just get me what I was currently using, thinking it was a safe bet. So I ended up with the new Kayano's. Didn’t work. Same issue with the left foot. Also, the support was way too much for the right foot and I even ended up getting a large blister on the left heel. I've never had a blister before. I had no desire to wear these shoes again. Only you guys can relate but I was a little afraid of the shoes I didn’t want to jeopardize my feet by wearing them.

Back to the store. Switched to the Mizuno (don’t know the style off hand, but has less heel support). He also sold me some inserts that have a raised area that is supposed to help with a neuroma. Ran the other night and it felt great for the first few miles but sure enough around mile 3.5 it started to feel like my sock was balled up again. Ran again yesterday with the inserts that come with the shoe, same result.

We can't figure out what is going on but even going back to my beloved Kayano's didn't help. I do not have the issue with my current Kayano's and I have a pair of Reebok Premier running shoes that don’t give me problems. My real old New Balance 766's didn't give me problems either. I can’t remember, but I am wondering if this was an issue I have had with all my new running shoes and I just have to run through the problem. But, when I bought all my shoes, I was never running over 4 miles so I'm not sure. By the time I ran over 4, I might have gotten used to them. This year is really the first time I do significantly more than 4 mile a run so it had been a while since I bought new shoes. I'm just worried about getting a pair I can use for the Marathon.

Anyway, a couple of reasons I relate this story. Like Dave said, just because you wore the shoes in the past, don’t think they'll always work. I am considering going online to buy an old pair of Kayano's, but jeeze with all these problems it might just mean my foot needs to get used to the shoes.

I can guarantee I wouldn’t get this kind of service at Sports Authority or one of the big box stores. He has taken back 2 pair of shoes so far without any hesitation. I usually do not buy my running gear at Sports Authority or other big box stores. I also don’t buy online even if I can get it cheaper. I feel it is important to shop at and support the local running store. I try to buy all my Gels and accessories from them. Now if I am at an outlet store and socks are on sale I'll pick up a pair or 2. But overall I will support them if I can.

Thanks for listening,
Duane

Duane,

I agree that a running store is the best place to purchase a new set of shoes, especially if its the first time in the make, model and version of a shoe. Sounds like you have a keeper.

I read your post and wonder if your surgeon prescribed orthotics post neuroma surgery. If the sock or sock liner is not balling up (not likely with new shoes) it sounds a lot like your nerve canal may be inflamed once again. Take a week off from running and see if your left foot improves. If you see have these sensations, I would visit a podiatrist or orthopedic to see what they think. They may be able to prescribe an orthotic that will relieve pressure in the nerve canal and help get rid of the feelings in your foot.

Train Hard

Charles - Twice Goofy

 

[windwalker]

Thanks Charles, welcome to WISH.

Dave

 

[Duanerice]

Thanks for the suggestions. The wierd part is that I have 2 pair of shoes that I can run 10 miles in with no problem, other than running 10 miles that is. It is just the new shoes that give me problems. I have tried 3 new pairs, good shoes too, and have the same issue with all three pair.

Wish I could make my current shoes last forever!

Thanks,
Duane

 

[cewait]

Thanks for the suggestions. The wierd part is that I have 2 pair of shoes that I can run 10 miles in with no problem, other than running 10 miles that is. It is just the new shoes that give me problems. I have tried 3 new pairs, good shoes too, and have the same issue with all three pair.

Wish I could make my current shoes last forever!

Thanks,
Duane

Understood... I get frustrated with manufacturers as they change designs at least annually. Once when I wore Nikes, the model I ran in changed 3 times in one year.

 

[monte]

Thanks for starting this thread Dave. As many of you know I just completed my first full marathon and got a mammoth size blister on my right foot. Not sure why it happened, but I will definately check into buying different socks before WDW. Since having the blister I have been walking on the side of my foot, to avoid putting pressure on the blistered area and now my side hurts. lol...go figure! This marathon was a good learning experience for me. Thanks for the input.

 

[windwalker]

Thanks for starting this thread Dave. As many of you know I just completed my first full marathon and got a mammoth size blister on my right foot. Not sure why it happened, but I will definately check into buying different socks before WDW. Since having the blister I have been walking on the side of my foot, to avoid putting pressure on the blistered area and now my side hurts. lol...go figure! This marathon was a good learning experience for me. Thanks for the input.

Hi Monte , remember it's your fault I'm over here, yep your to blame.

I hope the blister problem gets resolved soon. You would have had a much better time in the marathon with happy feet.

Dave

 

[escape]

Monte, I feel your pain. 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.

Now, I'm training using the new Asic kyano socks. They are thinner socks, mold to your feet and provide a little padding. They are designed to help prevent blistering. So far, so good. I'm going to try them out for the half-marathon I'm doing in a couple of weeks. I'm hoping they will work out because I DON'T want to get more blisters in January!

 

[Steffwalks]

A very thin pair of socks with a little thicker sock helps me prevent blisters, and I always carry a blister kit....I have a couple of blister bandaids, some mole skin for hot spots, a little ointment should it break and some body glide. I love socks with the arch support, otherwise I have to tape my arches! I don't have a favorite, yet. But I keep buying!!

 

[Tiger Lily 03]

Thanks Dave for getting the info out here.

I'm due to get 2 pair and will wait until after the event this weekend. I hope to get through to the January event and not have to get another set.

 

[windwalker]

Thanks Dave for getting the info out here.

I'm due to get 2 pair and will wait until after the event this weekend. I hope to get through to the January event and not have to get another set.

Hi Tiger Lady. We owe it to our team mates to help them avoid potential problems.

What does it mean to get BOOed?

Dave

 

[HelloPoppette]

new here not sure what all I can learn and do on this site but it looks like fun yay

 

[HelloPoppette]

help the newby hehe plz

 

[jkmmah]

Would an experienced pro want to offer some advice for me?

I'm just starting to run but do aerobics almost daily. I have shoes that work well for that but just got a new pair of shoes for running in. I'm not sure they're going to work out well and want your advice on what to do.

I'm currently seeing a podiatrist for plantar fascitis. I have prescribed orthodics that I use all the time. I took my orthodics to the store to try on with the running shoes to find the right shoe for me, but I did it on my own. Didn't think it would be worth the $$ to go to a real athletic shoe store. Now I'm rethinking that.

My podiatrist said to get New Balance for me, which I did, as I have a wide forefoot and NB seems to run wider in the toe area. Because of the orthodics I ended up getting a shoe half a size larger than I usually wear.

When I run my left shoe feels pretty good but my right feels like the heel is slipping some. I'm questioning whether to wear two socks on that foot? Or do you have other lacing advice for me? I've got the loose heel, the orthodics for super high arches, and a wide forefoot to contend with.

What would you do?

 

[Calcio]

Duane

You are so right. Nothing matters like shoes. Getting good advice and "support" from a running store is critical. It's great that you found a store that you are comfortable doing business with.

We can buy the other stuff anywhere, but those shoes, man you gotta be careful.

And again, how is it we didn't meet last weekend? We need to remedy that in the next 12 months.

Good luck running in the warm Florida weather. I'll do my first post-marathon training session tomorrow. Even after 1 week for being a slug I'm feeling guilty.

Take care

Craig