Blog Post

My Race For Life Experience

  • by Emma Hogg
  • 28 Sept, 2023

How I prepared my feet and lower limbs for race day!

I took part in the Race for Life to raise money for Cancer Research UK. 


Running has never been my strong point but I wanted to set myself a challenge whilst raising money for an incredible charity. I managed to complete the event by following a training regime and maintaining consistency on the run up to the race.


Hopefully these tips can help with anyone who is new to running, they certainly helped me.


Tip 1

Stretching before and after running is important. 

I focused on stretching the main muscle groups of the lower limb including the calves and quads. By holding the stretch for 30 seconds it helps to reduce the chances of injury and allows for more movement through the joints. It can also be useful as a cool down after exertion.


Tip 2:

Finding the right shoes for you. Shoes are very individual, so it is important you get something that works well for you and your feet. I wore my trainers for every training session, gradually increasing my wear in my shoes. This helped my feet adapt to my new footwear. 


I used a lace lock technique to help add additional support to my feet and ankles. This technique also reduces the slip at the heel, to reduce friction. Wearing thicker socks can also help reduce friction and prevent blisters. Training with the same socks also helps reduce the likelihood of an issue on race day.


Tip 3:

Supporting injuries.

During my training I encountered a mild knee injury. I strapped up my knee using a simple technique with K-tape, shown in the image below. This helped to give  it support additional support during running and allowed me to continue with my training.

Tip 4:

Preventing blisters. 

Sometimes, despite your best efforts, blisters can occur. Blisters often form as a result of pressure and friction. Common areas where blisters can form include around the heels, on the tips toes or any bony prominences. Using something like fleecy web, a cushioning material used by Podiatrists, is a great way to reduce friction. Some runners swear by double layered socks or rubbing vaseline on their feet, find what works for you.

If a blister does form, it is important that you know how to deal with it effectively.  If the skin is still intact, it is best to offload pressure form around it. If the blister has burst and deroofed (skin has opened), keeping it covered with a sterile dressing and doing salt water foot baths can keep the area free from infection. Hydro-colloid dressings can be used to protect the area and can aid healing. It is important not to burst your blister in a non-sterile environment. 


Tip 5:

REST! 

Rest days are just as important as training days. Don’t forget to rest and stay hydrated when training for a run. Having a good nights sleep and fuelling yourself properly with a balanced diet, is also all part of your training regime.


If you are planning on taking part in a run for charity, or are currently training for one, please do not hesitate to get in contact for advice or help. As podiatrists, we are here to help you with your treatment goals.



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