🎙️ Foot Health for Runners: Ingrown Toenails, Black Toenails, Blisters, and Ultra-Marathon Survival

Your heart, lungs, and legs may carry you through training, but your feet are the foundation of every mile. In this episode of Running Miles with Heart Disease CHD, we take a deep dive into one of the most overlooked aspects of running performance: foot health.

From ingrown toenails and black toenails to blisters, shoe fit, moisture management, and ultra-marathon foot care, we explore practical strategies that can help runners avoid preventable injuries and stay on the road or trail longer.

In this episode, you'll learn:

✅ Why many runners wear shoes that are too small

✅ The thumb-width shoe fitting test that could save your toenails

✅ How foot swelling affects marathon and ultra-marathon performance

✅ The biggest myths surrounding ingrown toenails and nail trimming

✅ Why trimming your nails too short can create problems

✅ How proper lacing techniques can reduce toe trauma and black toenails

✅ Why thick calluses may actually increase blister risk

✅ The role of moisture, socks, and friction in foot breakdown

✅ The importance of addressing hot spots before they become race-ending injuries

✅ When it's time to seek professional help from a podiatrist

Key Takeaways:

• Trim toenails straight across and avoid rounding the corners

• Leave adequate room in your shoes for foot swelling

• Use moisture-wicking socks instead of cotton

• Address hot spots and irritation immediately

• Test foot-care strategies during training, not on race day

• Replace worn-out shoes before they lose structure and support

• Small foot problems can become major problems if ignored

We also discuss practical foot-care routines, race-week preparation, blister prevention strategies, callus management, toe protection, and lessons learned from experienced marathoners and ultrarunners.

Whether you're training for your first 5K, your next marathon, or a 100-mile ultramarathon, this episode will provide actionable tips to help protect your feet and keep you moving toward your goals.

Remember: your feet aren't just along for the ride—they are the ride.

If you enjoyed this episode, please follow Running Miles with Heart Disease CHD and share it with a fellow runner. Your support helps us continue bringing conversations about running, heart health, nutrition, recovery, longevity, and healthy living to runners around the world.

Keep moving forward—one step, one mile, and one healthy foot at a time.

https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

runningmileschd@gmail.com