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Hey Runner! How are your feet feeling?

Updated: Feb 21, 2023

Foot pain can have a significant impact on a runner.

Here are some ways in which foot pain can affect a runner:

  1. Reduced performance: Foot pain can lead to decreased performance and slower running times, as well as decreased endurance and increased fatigue.

  2. Decreased motivation: Foot pain can be painful and discouraging, which can reduce a runner's motivation to continue training and competing.

  3. Increased risk of injury: Foot pain can increase the risk of other running-related injuries, such as knee pain or lower back pain, as runners may alter their gait to compensate for the pain.

  4. Interrupted training: Foot pain can force runners to take time off from training and competing, which can interrupt their progress and set them back in their training.

  5. Chronic pain: If left untreated, foot pain can become chronic and persist even after a runner has stopped training. This can lead to long-term limitations and decreased quality of life.

It's important for runners to address foot pain promptly and seek appropriate treatment to avoid these negative effects on their running and overall health.

Common types of foot pain for runners:

  1. Blisters: Painful fluid-filled pockets on the skin, often caused by ill-fitting shoes or excessive friction.

  2. Plantar fasciitis: Pain in the heel and bottom of the foot due to inflammation of the plantar fascia, a band of tissue that supports the arch.

  3. Shin splints: Pain in the front of the lower leg caused by inflammation of the muscles, tendons, and bones in the shins.

  4. Metatarsalgia: Pain in the ball of the foot caused by excessive pressure on the metatarsal bones.

  5. Bunions: Bony protrusions at the base of the big toe that can cause pain and discomfort.

  6. Stress fractures: Small cracks in the bones of the feet caused by overuse and repetitive stress.

  7. Achilles tendonitis: Inflammation of the Achilles tendon, causing pain in the back of the heel.

It's important to seek care if you experience persistent or severe foot pain, as this can indicate an underlying condition that needs treatment.


Foot pain is a common complaint among runners,

but it can also be prevented and treated.

Here are a few tips to help you keep your feet healthy while running:

  • Wear proper shoes: Choose shoes that fit well, provide adequate support, and are appropriate for your type of running. Consider visiting a specialty running store for a fitting, like St. George Running Store.

  • Gradually increase mileage: Sudden increases in mileage can put excessive stress on your feet and lead to pain. Gradually build up your mileage to allow your feet to adjust to the increased demand. Follow a guided training plan, like Get Running.

  • Stretch and strengthen: Stretch your feet and calf muscles before and after running. Strengthening exercises for the feet and lower legs can also help prevent injury. Our Running Assessment gives you 8-weeks of strength training specifically for you.

  • Address underlying conditions: If you have flat feet, high arches, or other foot conditions, these can contribute to foot pain. Do exercises to strengthen the feet. Happy Foot Challenge

  • Listen to your body: Pay attention to any discomfort or pain in your feet while running and take breaks if necessary. Don't push through pain, as this can lead to injury.

If you experience foot pain while running, start the PEACE & LOVE process. With proper care and attention, you can enjoy pain-free running.


It's important to include a dynamic warm-up in a well-rounded training program. Our 15-day Mobility Challenge has an easy design to help you: just push play and follow along!


Want more help?

Join our Running Workshop here!


Learn how you can run more efficiently Running Assessment


Get your FREE Strength Assessment here!


Join our online 12-week strength program here!

I'll be posting more ideas this week on my IG & FB accounts

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