Back in 2013, I ran the Chicago Marathon. At that time, I thought “One and done!” However, as the weather is nicer and I love taking long walks on the Prairie Path, the urge to start running again begins. Since I have not run in a while, I have to go back to basics and consider myself a beginner runner. There are a few key things to remember for foot health as a beginner runner.

As an artist’s craft is only as good as their tools and a musician is only as good as their instrument, so an athlete needs the right gear. It is important to make sure you have the right shoes. If you truly are going to run, be sure to have proper running shoes. Many people think they can just use their cross-trainers or their court shoes (tennis shoes, basketball shoes) for running, but this is not the case. A running shoe has specific features that allow you to have increased support in areas that tend to have more stress when you run, for example more padding and support in ball of the foot and the heel at the moment of heel strike. Whereas if you look at court shoes such as volleyball shoes, tennis shoes or basketball shoes, they have more support for lateral movement, the inside and outside of the foot and toes, as that is needed for those specific sports. In order to make sure you have the correct size, it is important to have your foot measured. When was the last time you were fitted for shoes? Many people buy the same shoe size they have bought for the past 20 years. However, as time passes, your shoe size may increase. Your foot “grows” over time; the bones themselves do not grow, however the ligaments and tendons may stretch out due to hormonal changes, weight fluctuation, or hereditary reasons. Therefore, you may have been a size 9 over 20 years ago, but now you may be a half size or even a whole size larger. The only way to make sure is to have your feet sized using a Brannock device or similar at a shoe store. It is optimal to go to a shoe store that specializes in running shoes as the sales person can work with you to advise you of the type of shoe that would be best suited for your foot type. Plus, many of the specialty running stores have a treadmill on site. This way, you can try your new shoes on and take them for a spin in real time. Do not be surprised if the shoe size that is recommended for you is a half size larger than what the Brannock device measures; this is because as you run, your feet may expand and you may need that extra half size to give you a little more room in the toe box. In addition, you want to try to prevent your toes from bumping up against the end of the shoe to prevent blisters and nail conditions such as runner’s toenails (blackened toenails due to microtrauma and bleeding of the nail bed, or nail dystrophy.) And no, it is not acceptable to buy a pair of shoes because it is the right color or your friend has the same pair!

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