Top 5 Foot Problems Marathon Runners Face – And How to Prevent Them!

If you’re gearing up for a marathon, you’re probably deep into training, focusing on nutrition, and fine-tuning your gear. But here’s something you might be overlooking—your feet.

Foot health can make or break your race. Your feet take an absolute pounding over those kilometres, and ignoring them can lead to discomfort, injuries, or even the dreaded DNF (Did Not Finish). Not what you want after months of hard work!

Lynsey Hammond, MD of Kroko, South Africa’s trusted footcare brand since 1936, shares the top five foot woes long-distance runners face—plus practical tips on how to avoid them.

1.    Blisters and Chafing

Blisters are one of the most common complaints among long-distance runners. Caused by friction, heat, and moisture, they often pop up when shoes don’t fit properly or socks aren’t doing their job. What starts as a minor irritation can turn into serious pain hours into the race.

How to prevent it:

• Make sure your running shoes fit like a glove (without the pinch!).
• Choose moisture-wicking socks and avoid cotton ones.
• Break in shoes well before race day.
• Try using blister prevention balms or protective pads on hotspot areas.
• Kroko Foot Powder helps keep feet dry, reducing friction and the risk of blisters.

2.    Black Toenails

Also known as “runner’s toe,” black toenails happen when your toes repeatedly bump against the front of your shoes. The result? Bruising under the nail, blackened toenails, and sometimes even nail loss. Ouch!

How to prevent it:

• Ensure there’s enough space in the toe box of your shoes.
• Keep toenails trimmed short.
• Check your lacing—tight enough to keep your foot from sliding but not so tight you cut off circulation.

• Corns and Calluses

Corns and calluses are thickened, hardened layers of skin that develop due to repeated friction or pressure. While they are the body’s way of protecting the skin from the repeated friction associated with long-distance running, they can become uncomfortable or even painful for runners.

How to prevent it:

• Wear properly fitted shoes that reduce friction and pressure on the feet.
• Use cushioned insoles or pads to redistribute pressure.
• Keep feet moisturised to prevent excessive dryness.
• Regularly exfoliate to remove dead skin buildup.
• Consider using products like Kroko Corn and Callus Remover, Kroko CornFix, Kroko Medicated Corn Plasters, and Kroko Corn Protectors.

4.    Bunions

Bunions aren’t just something you inherit from grandma. Long-distance runners can develop these painful bony bumps on the joint at the base of the big toe, especially if shoes are too narrow or tight.