By Margot Manning – intraining Running Injury Clinic podiatrist, coach and runner<\/span><\/em><\/p>\n Black toenails, blisters and calluses are a common hazard of running, but with a few simple changes, you can <\/span>usually prevent them from occurring. The main reason that they occur is from the pressure of the shoe in <\/span>different ways onto your feet and toes as they move across the ground.<\/span><\/p>\n The dreaded black toenail is nearly always caused by shoes that are too small or the fabric upper too shallow where your toes are located. This lack of depth in the shoe puts a lot of pressure on the tips of the toes, particularly when running longer distances. The repetitive movement of running can make the toes move like mini hammers \u2013 for a very long time.<\/span><\/p>\n TIP:<\/strong><\/span> Buy a larger shoe, wider shoe or one with a deeper toe box <\/em><\/span><\/p>\n Blistering usually occurs when the foot is moving against the shoe rather than with the shoe. This creates a rubbing of the skin against the material creating friction and blistering. There are three typical places for blistering. 1. Tips of your toes:<\/strong> Toe blisters occur when the shoe is too small or too tight and the freely moving toes continuously rub.<\/span><\/p>\n TIP:<\/strong><\/span> Longer and squarer shoes can help (Look for D width for women or 2E \/ 4E in mens)<\/em><\/span><\/p>\n 2. Arch of foot:<\/strong> Arch blisters occur when the arch flattens at an angle or with more pressure on the arch of the shoe. Flat feet and flexible feet are more prone to arch blisters.<\/span><\/p>\n TIP:<\/strong><\/span> It may be as easy a minor modification to your shoe insole to take the pressure off the arch. Visit one of the intraining Running Injury Clinic podiatrists who can help.<\/em><\/span><\/p>\n 3. Back of heel:<\/strong> <\/span>Heel blisters occur if your foot is mismatched to the stability type of the shoe. Usually, the shoe is too stable and your foot fights this structure. Sometimes it can be a mismatch between your heel and the heel counter. The newer designs in shoes have worked to improve this. <\/span><\/p>\n TIP:<\/strong><\/span> Check your shoe is the right type for you. Ask one of our running footwear specialists at intraining Running Centre to watch you run on our in-store track. <\/em><\/span><\/p>\n Calluses usually occur from the thickening of the skin at a place where there is excessive rubbing. These are usually Top four common locations of calluses on runners<\/strong><\/span><\/p>\n TIP:<\/strong><\/span> Calluses can often be easily remedied, either through minor modification to existing insoles or alternatively a more comprehensive orthotic may be required.<\/em><\/span><\/p>\nBLACK TOENAILS
![\"\"](\"http:\/\/intraining.com.au\/wp-content\/uploads\/black-toenail_edit-squareszie-300x300.jpg\")
<\/span><\/h2>\nBLISTERS<\/span><\/h2>\n
![\"\"](\"http:\/\/intraining.com.au\/wp-content\/uploads\/blisters-on-feet_edit-squaresize.jpg\")
<\/span><\/p>\nCALLOUSES<\/h2>\n
![\"\"](\"http:\/\/intraining.com.au\/wp-content\/uploads\/calluses_editsquaresize-300x300.jpg\")
related to the way you run.<\/span><\/p>\n\n