Walkers and Runners

In today’s busy world, it can be easy to take our health for granted. After all, we spend so much of our time sitting at work and in front of the TV that we don’t give much thought to things like keeping active. 

However, as more and more people turn to activities like walking or running for fun or as a form of exercise, the demand on their feet has increased as well. If you’re an avid walker or runner, then your feet probably encounter a lot of stress on a regular basis. 

As a result, they require care not only while you’re running but also afterward. Here are five key tips on how to take good care of your feet when you’re out walking or running. They range from using special shoe inserts for better grip and support, to something more simple like stretching or keeping your feet clean.

Do Make Your Toenails and Feet Dry Before You Go Out

It might sound silly, but it’s important to make sure your toenails and feet are completely dry before you go outside. This is because you want to avoid the risk of getting blisters or worse—infection.

If you’re in a particularly humid area or if you walk or run in your socks, you can increase your risk of getting these conditions. Additionally, walking or running in wet socks or toenails not only increases the risk of blisters or an infection, but it can also increase the risk of injury as well. If you want to avoid all of these issues, it’s best to make sure you’re completely dry before you go outside.

Do Know the Warning Signs of Foot Pain

Foot pain is one of the most common complaints among people who walk or run for exercise. In fact, it’s one of the main reasons people stop doing these activities. However, you don’t want to take this problem lightly and assume that it’s nothing serious. Instead, you want to recognize the signs of foot pain and know what you should do if you experience it.

To begin with, pain in your feet is typically a sign that something is wrong. It’s not something that you should ignore unless you have other symptoms accompanying it, like fever or joint pain. If you experience pain in your feet while you’re running, you should immediately stop and take care of whatever is causing it. You may want to try stopping for a few minutes and see if that helps relieve the pain.

Do Wear Supportive Footwear When You’re Running

The most important thing when it comes to taking good care of your feet when you’re running is making sure you wear the right shoes. This is because footwear is crucial for running safely. In fact, studies have shown that improper running shoes can lead to foot fractures and other injuries in as many as 70% of the cases. 

To protect your feet, the best shoes include a few key features. For starters, they should be made of a material that allows your foot to breathe. Additionally, they should provide adequate cushioning to absorb the impact of each step and prevent trauma to your bones. 

Lastly, they should fit your feet well. You can also start by buying custom orthotics to support your feet which will reduce pain, and shock injuries to your feet and joints. 

Do Make Sure Your Foot is Firmly in the Shoe

While a properly fitting shoe is important, it’s even more important to make sure your foot is firmly planted on the ground. This is because a significant number of injuries that runners get occur when people try to push off the ground with their toes instead of using the ball of their foot. 

If you do this, it can lead to injury or even injury as well. This can happen even if you’re in a shoe that’s properly fitting, as it’s common for people to have their toes pointed slightly inward. Make sure that your foot is firmly planted on the ground.

Don’t Forget to Stretch 

Studies have shown that engaging in low-intensity activities like walking or running before you’re ready can lead to a number of issues, including joint pain, injuries and even damage to your joints. 

To prevent this, it’s important to stretch and warm up before you walk or run. Doing this increases your blood flow and makes your joints more flexible, preventing injuries. Additionally, it can help you to walk or run safely.

Don’t Wear the Same Pair of Shoes for Both Walking and Running

When it comes to walking and running, it’s important to contrast what you do in each activity. This is because walking is generally easier on your joints while running is likely to be more challenging. You should wear different shoes for your walking activities from the ones you use for your running activities. 

Doing this can help to prevent joint pain, injuries and even damage to your joints. Additionally, it can prevent you from pushing off with your toes when you’re walking. This can cause a number of problems, including joint pain, injury and injuries as well.

Don’t Wear High Heels or Flip-flops Outside

Despite what a lot of people might tell you, it’s likely not a good idea to wear high heels or flip-flops outside. This is because they can cause damage to your feet and ankles, especially when you wear them while walking or running. To prevent this, you should wear flat or low-heeled shoes outside.

Don’t Forget to Treat Your Feet When You Get Back Home

During your walk or run, your feet are likely to experience a lot of friction. This can lead to a number of issues, including injuries and damage to your feet and ankles. To prevent this, it’s important to keep your feet clean, free of dirt and grime. This can help to prevent damage to your feet and help to keep the rubbing to a minimum.


Walking and running is a great form of exercise for anybody! However, we must always remember to take care of our feet to prevent injury. Always follow these dos and don’ts to ensure you place your best foot forward!