Trail running comes with its own battle scars, and the sport isn’t always kind to your feet. The blisters and dodgy toenails might seem like badges of honour, but they’re hardly fun. Tiffany Watson shares some simple tips from podiatrist, endurance runner and coach Glen Smetherham to protect your toes, banish discomfort, and keep your feet trail ready for the next adventure.
Let’s face it, you’re not a trail runner until you’ve experienced sore feet, blackened toenails, gnarly blisters, or lost a nail. We wear these injuries like badges of honour, it’s all part of the gritty charm of our sport, right? But here’s the thing: while showing off a gruesome toenail might win you points with your trail crew, running with injured feet is no fun. Plus, to a non-runner, losing a toenail it pretty gross.
But with a little extra care you can keep your feet happy, and toes intact ready for your next adventure.
Here are 7 practical tips to help you dodge foot injuries whilst conquering those epic trails.
1. Find Your Sole Mate: The Right Shoes
Your shoes can make or break your trail running experience. Too tight, and you experience blisters and black nails. Too loose, and you’re sliding all over the place.
Snug But Not Squished: You want enough room to wiggle your toes without letting your feet slide forward, especially on descents. If you’re new to trail running, look at going half a size bigger or trying shoes with a wider toe box to give your toes room to spread out.
2. Socks Are Your Secret Weapon
Forget cotton, it’s a blister’s best friend. Instead:
Go Moisture-Wicking: Merino wool socks will keep your feet dry and happy.
Carry Spares: Wet socks are a fast track to disaster. Pack a backup pair for long runs.
3. Love Your Toenails (Before You Lose Them)
Let’s talk toenails. If you’ve ever pulled off your socks and found a blood-blistered nail ready to jump ship, you know the struggle. Keep them short and neat:
Keep your nails trim: Not too short you need some protection.
Leave a Little Length: Don’t cut too short; you still need some nail for protection.
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This story originally featured in Trail Run Magazine # 54. Grab your copy here
