Runners
endure pain. By its very nature, running is a test in pain tolerance.
That's one of the reasons it is such a satisfying sport. Whether it's
a loop around the block or the Boston Marathon, you can push your
body to the brink of exhaustion, fight through the pain and have a
great performance.
While
some pain is inherent to our sport, many common aches and pains can
be prevented. One such problem is the illusive black toenail. It is
ugly and painful, but preventable.
The
Black toenail is a build up of blood under the toenail caused by continuous
rubbing and pressure on the toes. While some opt for crude self surgery
with a sterilized needle to release the blood from under the nail
(not recommended), most people wait for the darn thing to fall off
and grow back again. Unfortunately, more often than not, the newly
grown toenail is doomed to the same fate as its predecessor because
people are not getting to the cause of the problem. The Solution:
Properly Fitting Footwear.
Every
lost toenail could have been saved with bigger or wider shoes. Ignore
the number on the shoe box, it means nothing when buying running shoes.
Running shoes are sized differently than regular shoes, plus each
shoe brand has a different fit. In addition to those variables, you
must leave dead space in the front of the shoe to accommodate any
swelling that takes place while running. Everyone experiences swelling
during a run, but the amount of swelling depends on how far you are
going. For that reason, shoe size is even more critical if you are
increasing your mileage for a marathon. In most cases, runners need
to go a half to a full size up from their normal shoe size.
Now
what if you already bought a pair of shoes, do a few runs in them,
and come to realize they are too small? The simple solution is to
buy a new pair of running shoes and use the other ones for non-running
activities. But let's face it, good running shoes are expensive, so
there are a few things you can try.
First
step is to buy thinner non-cotton socks. Running socks made of synthetic
fibers such as Coolmax, wick away sweat from your feet, which reduces
swelling. Cotton socks just absorb sweat. Buy them as thin as possible
to take up less room in your shoes.
If
thin socks aren't doing the job, you may have to break out the exacto
knife and make a few key incisions in the forefoot of the shoe to
relieve pressure on the toes. This should be the last resort, since
you will likely reduce the life of the shoe because over time your
small incision can turn into a huge hole in the front of the shoe.
Here
are some general shoe buying tips:
Go
shoe shopping near the end of the day (after your run if possible),
because your feet will already be swollen from an entire day on your
feet.
Purchase
shoes with a toe-box that works for your foot. Make sure the toe-box
is wide enough so you toes can spread out when you are standing up.
Remember, just because your friend who runs marathons tells you he
has the greatest running shoes in the world, doesn't mean that shoe
is the best for you.
Do
not mail order or purchase shoes online unless you are getting the
exact same shoes that have worked for you in the past. Keep in mind
that updated styles of older shoes will have a different fit than
the original.
Go
to a specialty running store. The salesperson there will not let you
leave the store with the wrong shoe for you.
If
you have any training, injury, or shoe questions that you feel would
make a good "Tip of the Week", email shoegeek@RunPA.com