Taking care of the most important piece of kit you own - Some handy tips to keep your feet in tip top condition throughout the season, useful for new comers to multi-sport and the seasoned age-groupers. Remember, the more frequent you train the more apparent some points may be.

If you are new to triathlon, socks are your best defence against blisters, but struggling to get them onto wet feet can waste valuable time. Roll your sock so they are easier to put on when you enter the first transition.

Blitz blisters as soon as possible. Blisters left too long can become infected. If you are unfortunate enough to develop a blister, wash your hands thoroughly before using a sterilised needle to puncture and drain it, before patting it dry.

Be wary of under or over pronation. The way you feet hit the ground can have an impact on you legs leading to tight muscles and problems in the ITB (illiotibial band), but can easily by corrected by choosing the right kind of running shoe to suit your running style. Overpronators should choose motion control shoes, while underpronators should choose a cushioned shoe to enhance foot motion.

Change your socks and shoes regularly. Not just every day but between training sessions. Throw away cotton socks. Synthetic is best when it comes to socks; Coolmax or Drifit socks are made of artificial fibres that will wick away sweat and prevent fungal infections like athletes foot.

Don’t overstride on the run. Running with an un-naturally long stride will stretch your calf muscles and tendons in your feet, which can lead to severe pain in the heel and foot, known as plantar fasciitis.

Have your shoes properly fitted. Your feet have the potential to swell by another fill-shoe size when competing in a triathlon. If you shoes are too tight on the bike or run, pressure can lead to blister under the toe nails and even numbness in the toes. It’s important to make sure your shoes have some room for manoeuvre.

If you cycle and run without socks, use bodyglide or a similar lubricant over your heels and toes. This will lubricate your feet and avoid chafing against your shoes that could lead to blisters.

This may sound obvious, but wear racing shoes to race. Performance shoes tend to feature softer inners than regular running shoes, so when you’re racing without socks they’re often the most comfortable option.

If you liked this article, why not subscribe to Trispace RSS Feed .

Alternatively subscribe here to receive new articles by email.

Tags: Triathlon Training - General

This entry was posted on Tuesday, June 9th, 2009 at 2:12 pm and is filed under Triathlon Training - General. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.