Over the past few weeks I’ve been gradually increasing my mileage while following the Nike Running Club App, with the aim of running 15km... I have achieved that and my longest run has been 16.5km, but my toes are really suffering... black toenails, blisters and bruises. I’ve tried changing my shoes, and I found a website that recommended a double tie of the shoelaces at the top, but even on my shorter runs my toes are sore.
I really want to be able to do a HM in December, but at the moment that’s looking unlikely.
Having read through what I’ve written I think I need to have a break and allow my feet to heal! Luckily we have a holiday booked next week, so that will help. Is there anything else I can do in the future to save my poor old toes?
So if any of you lovely wise people can offer any advice it will help gratefully received!
Happy running everyone x
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Runninginsingapore
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I suffered with sore toes when I started increasing my mileage in training for my half marathon. It happened for the first time when I reached 15k. Just wondered, are your running shoes the same size as your normal shoes? Mine were, and they felt perfectly comfortable. But when I asked for advice in my local sports shop (an independent, not Sports Direct!) they advised I need to go up a whole size for running shoes. I bought a pair in the next size up and my toes have been fine since. Other people have said a whole size bigger seems a bit extreme, usually half a size up is adequate. As long as there is a thumbs distance between your longest toe and the top of the shoe - when you are stood up, not sitting. Also I have double layer anti-blister socks. Hope this helps 😊
Thanks, yes my trainers are a whole size bigger, and I did wonder about the socks... I may need to do some shopping! Did you get any brand in particular?
You have my sympathy. I’m the same I’ve got the shoes, I’ve got the socks
We did discuss tape recently and a suggestion was offered up about a specific kind of tape. It was over on the Race Support board, so hop over and have a read. I think it was posted by Swkyr If I could stop the blisters I could live with the shedding toe nails 😁. I use epsom salts in the bath to help with the healing process 🙂
Not sure if it will help but you could try using the extra holes at the top of the trainers. There was a thread on here a few months ago (sorry I don't recall who posted it) but is explained how to use those holes. The purpose is to given your ankle more support and prevent your foot from sliding forward. I've tied my laces this way since I saw it and have not had a problem so far although my longest run to date has been 12.5k.
The method is:
- take the lace on the rhs and pass it into the final hole on the rhs creating a little loop.
- do the same on the lhs.
- then pass the rhs lace through the lhs loop and vice Verda with the lhs lace.
- then tie as normal this will pull the loops together and tighten the support around your ankle.
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