5 Tricks for Better Running Performance from a Running Podiatrist

Running is one of the simplest and most effective ways to stay fit, but if you’re not careful, it can take a serious toll on your feet. Whether you’re a seasoned marathoner or just starting, foot pain can quickly sideline your progress.

As a running podiatrist, I see countless runners struggling with injuries that could have been prevented with the right knowledge and preparation. The good news? By making a few simple changes, you can reduce your risk of injury, improve your performance, and run pain-free.

In this article, we’ll cover five expert-backed tricks to enhance your running performance, reduce discomfort, and keep your feet healthy. If you often find your feet sore from running, these tips will help you run stronger and smarter.

What Makes Running a High-Risk Activity for Foot Pain?

Running is a high-impact sport, meaning your feet absorb significant force with every step. While the body is designed to handle repetitive movements, improper training, poor footwear, and biomechanical issues can lead to injury.

Common Foot and Leg Injuries in Runners

Some of the most frequent foot and lower limb injuries runners experience include:

1. Plantar Fasciitis

One of the most common running injuries, plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. It causes sharp heel pain, especially in the morning. Overuse, poor foot mechanics, and lack of proper stretching contribute to this condition.

2. Knee Pain (Patellofemoral Pain Syndrome or Runner’s Knee)

Patellofemoral pain syndrome, commonly known as runner’s knee, is a frequent cause of knee pain in runners. It occurs when the kneecap (patella) does not track properly over the femur, leading to irritation of the surrounding tissues. Runners often experience dull, aching pain around the kneecap, which worsens with activities like running, squatting, or descending stairs.

3. Metatarsalgia

This condition causes pain in the ball of the foot and is typically due to excessive pressure on the forefoot. It can be exacerbated by running on hard surfaces, wearing unsupportive or heavily worn and compressed shoes.

4. Achilles Tendinitis

Inflammation of the Achilles tendon, which connects the calf muscles to the heel bone, can cause significant pain and stiffness. Overtraining, rapid increases in training load and poor ankle mobility are common culprits.

5. Blisters and Calluses

Blisters form due to friction and moisture buildup, while calluses develop from repeated pressure points. These are often signs that your shoes or socks aren’t the right fit.

6. Stress Fractures

These are tiny cracks in the bones of the foot due to repeated impact and inadequate recovery. Stress fractures are especially common in runners who increase their mileage too quickly or wear improper footwear.

Trick 1: The Right Running Shoes for Optimal Performance and Pain Relief

Many runners underestimate the importance of their footwear. The wrong pair of shoes can lead to discomfort, blisters, and long-term foot issues.

How the Wrong Shoes Can Hurt Your Running Performance

• Blisters and toenail issues – Finding the right fit in your shoes is critical. Shoes that are too tight will crush the feet and toes while too loose can lead to blisters and rubbing from movement inside the shoe.

• Arch pain or plantar fasciitis – A lack of proper support through the middle of the foot can increase strain through structures of the arch and heel.

• Joint pain – Poor shock absorption increases stress on the joints through the feet, knees and ankles.

How to Choose the Best Running Shoes

• Know what your feet and legs are doing while you’re running – Are you heavily pronating? Sitting more to the outside of the foot? Striking through the heel, midfoot or forefoot? A gait analysis can help determine the best shoe for you.

• Choose the right cushioning – The balance between soft and firm depends on your foot mechanics.

• Pick the right fit – Ensure there’s at least a thumb’s width of space between your longest toe and the shoe tip.

• Replace shoes regularly – Running shoes should be changed every 500-800 km.

  The right shoe can help a lot to offload pressure through the feet but sometimes we still need more. If your feet hurt while running, consider custom orthotics for additional support. Learn more about Custom Foot Orthotics here.

Trick 2: Foot Strengthening Exercises to Prevent Injuries

Why Foot Strength Matters for Runners

Your feet are the foundation of your running stride. Weak foot muscles can lead to instability, overuse injuries, and inefficient movement. Strengthening them helps:

• Improve balance and stability

• Reduce stress on the ankles and knees

• Enhance shock absorption
  

Effective Foot Strengthening Exercises

1. Toe Curls – Scrunch a towel using only your toes. Aim for at least 20 repetitions and hold the scrunched up position for 3 seconds.

2. Toe Lifts – Raise your big toe while keeping others down, then switch.

3. Arch Doming – Press the ball of your foot into the ground while lifting your arch.

4. Calf Raises – Stand on a step and raise your heels up and down. Progress this to single leg calf raises when you can.

5. Resistance Band Exercises – Strengthen foot and ankle mobility.

If your feet hurt after running, these exercises can help reduce strain and prevent injuries.

Trick 3: Proper Running Form to Reduce Foot Stress

How Running Form Affects Foot Health

Poor form can lead to excess stress on the feet, increasing the risk of injuries. The key to efficient running is alignment and biomechanics.

Top Running Form Tips

• Land softly – Avoid heavy heel striking; aim for a midfoot landing.

• Increase your cadence – Aim for 170-180 steps per minute to reduce impact. By increasing the number of steps, you are nearly forced to shorten your stride and aim for a more midfoot strike.

• Maintain good posture – Keep your head up and shoulders relaxed.

If your running foot hurts, a gait assessment can help identify and correct imbalances. Learn more about Sports Podiatry here.

Trick 4: Recovery Tips for Faster Healing and Improved Performance

Why Recovery Matters for Runners

Recovery is when your muscles and tissues repair themselves, making you stronger. Poor recovery increases your risk of chronic injuries and burnout.

Best Recovery Techniques

• Stretching – Work your way up the legs from the feet to the calves, hamstrings and quadriceps.

• Foam Rolling – Helps release muscle tension.

• Proper Sleep - Making sure to get a good night sleep is critical in allowing your body and nervous system to recover. 

• Hydration and Nutrition – Aids muscle repair and reduces inflammation.

  Proper recovery helps maintain consistent training and avoid setbacks.

  
  

Trick 5: When to See a Running Podiatrist for Foot Pain

Warning Signs You Shouldn’t Ignore

• Foot pain that impacts your daily activities, especially if it is lasting more than two weeks

• Swelling in the feet or ankles

• Sharp or persistent pain during runs
  

Ignoring pain can lead to long-term damage and chronic injuries. A running podiatrist can diagnose and customise a treatment plan to get you back on track. Learn more about Sports Podiatry here.

Final Thoughts: Prevent Long-Term Damage with Professional Care

Seeing a running podiatrist can help you avoid long-term damage, improve performance, and recover faster. If you’re struggling with persistent pain, book a consultation today.