Sunday, April 22, 2007

Passionate Runner: Foot Care Basics

One in a series of podcasts on running, this one focusing on taking care of your feet. Tips on cutting your toe nails, putting your socks on, and alternating running shoes.

Time: 6 minutes, 51 seconds

MP3 File

Podcast session notes:

Toenails; cut short, no sharp edges, avoid in-grown toenail, cutting with the curve of the toe, not straight across

Socks, soft, cushioning, clean, cotton generally okay, wool for cold and wet conditions

Shoes 3 pair, two to alternate for training, one for racing

FIRST plan, 3 days, 2 days approx 10 (one pair), 1 longer (one pair)
Allow to dry on rainy days; stand up, stuff with newspaper

Training shoes, Racing flats, spikes only for cross country courses, or for composition tracks

Whatever is comfortable for you
I started as a sprinter, racing flats help my mind set
Can use flats for races up to 5K

Comfort, cushioning of training shoes generally good enough for longer races
Days of large and heavy shoes pretty much behind us

Links to foot exercises previously published at Passionate Runner can be found here and here.

Foot exercises from American Orthopaedic Foot & Ankle Society

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