So if you’re feeling some pain when running, it might be best to avoid certain practices.
Choosing any shoes. If you were a knight, shoes would be like your armor to battle. Choose the wrong shoes and you will be like those bloody extras in Game of Thrones fights. Wear shoes specifically made for running, like New Balance, not basketball sneakers, football cleats or lifestyle shoes. The wrong shoes creates different body mechanics as your foot compensates, increasing the chances of injury and hurting feet.
The right shoes can also affect your running performance because of the technology, support and level of comfort.
Overusing your shoes. While on the subject of shoes, its best to remember that no matter how great the shoe is, it does get old and is subject to wear and tear. Generally, you should change running shoes after at least 400 miles. But since no one actually keeps count, the rule of thumb is to change your shoes when you start feeling uncomfortable wearing them or if any parts are starting to fall off.
Too much heel striking. Heel strikers, that’s people who like to land on their heels when they run, are prone to injuries like plantar fasciitis. Avoid this by trying to land on your forefoot. A forefoot strike reduces the impact on your foot-running puts three times your body weight on your feet-as well as your knees.
It’s true, it may take you a while to get used to the new technique, since you’ve probably been a heel striker for a long time, and the benefits are immense though. More efficient running and less chance of injury.
Not giving your feet some love. Your feet are tough, no doubt about it. Always carrying your weight everywhere. Despite being strong though feet need some love too. Don’t do consecutive runs, take breaks in between or a 2-3-day rest per week. This gives your feet time to recover from the stress and impact. Also, massage your feet. If you’re on a budget-or if you’re ticklish so you don’t want others touching your feet-just massage your soles for at least 10 minutes. You can also take a small ball, place it on a flat surface, step and roll it under your sole. Put a little pressure.
Another massage you can do is fill a bottle with warm water and roll it using the sole of your feet. This relaxes and exercises the muscles of your feet. Just remember, even the toughest things need some love, that goes for your feet too.
Finally, one of the best thing to do if there is persistent pain is to stop running and have yourself checked. Constant pain may be because of a lingering injury or illness. A trip to a physician can ease worries and prevent problems from further developing.