How to protect your fingers and toenails while running. Tips from a marathon runner

Many runners, especially beginners, often face unpleasant consequences of running – blisters, chafing, corns, traumatization of the cuticle area. If you do not want to give up training because of this and are not ready to endure the inconvenience, follow our advice.

Sportmaster PRO expert, marathoner

How to avoid injuries when running?

Choose the right socks

Most of the problems of novice runners do not arise at all because of incorrect running technique or too long training. Beginners often neglect to buy good athletic socks, and this leads to unpleasant consequences. Things that mostly consist of cotton do not remove moisture. And accumulate in one place, where during running, creases and folds are formed, which are sure to rub.

Those who are preparing for a marathon or just often run for themselves, you need to buy special socks. They should be made of high-quality synthetics, such as polyamide, which is good at wicking away moisture. Such socks will reduce the friction of the fabric against the skin wet from sweat.

Train in shoes that are half a size larger

When running, the heel should be securely locked in place so that your toes don’t bang against the top of the sneaker with each step. If the heel is not secure enough, the foot may slide forward inside the sneaker during running, in which case the toes will hit the toe cap. Friction may be barely perceptible at first, but over a long distance, the consequences are sure to make themselves felt. By the way, about how to correctly increase the distance during running, told in our article.

When choosing shoes, pay attention to two points:

• The heel must be fixed. You can check it this way: tie the laces tightly, put your foot to the floor with the toe and move it. If you feel that the heel begins to fidget back and forth, then the heel cup in this shoe is too big for you;
• there should be room in the toe box for your toes. This way they won’t rub against the top of the shoe and each other. This is also important because during a long cross-country run, the foot swells. And in shoes that initially sat tightly, over time will become unbearable to run.

Choose shoes half a size or even a size larger. Make sure that the thumb and pinky toe are not cramped on the sides, and nails do not rest on the cape sneakers.

Buy tapes, patches and ointments

Even in perfectly fitting shoes, toenails can hit the upper due to the movement of the foot during running. How to protect them then? The best option is to stick a piece of taping or plaster on top, which will soften possible shocks.

As for fingers, experts recommend a protective moisturizing cream. It can be applied directly to the fingers, it has an antibacterial effect and protects the skin from damage. You can also try other means, for example, ordinary powder or petroleum jelly. In general, everything is individual, and you should use what suits you and will not irritate your skin.

If you are running with the specific goal of losing weight, you need to know a few rules to achieve the desired effect.