Runner's feet — care after training and before race day

What really happens to your feet when you run

With every step, your foot absorbs several times your body weight. Over 10 km, that's several thousand heel or forefoot strikes against the ground. Moisture inside the shoe — sweat plus water on the route — softens the epidermis and reduces its resistance to friction. The result is predictable: blisters, corns, callus build-up. Toenails take a battering from inside the shoe, causing bruising under the nail plate and the characteristic "runner's toenail" — black, dead, ready to fall off. Fungal infection thrives in the damp shoe environment, often for a long time without symptoms.

• Blisters — friction between the skin and sock or shoe sole; most common on heels, under the forefoot and around the toes
• Corns and calluses — chronic friction and pressure in one spot; the epidermis thickens as a protective response
• Runner's toenail — repeated impact against the toe of the shoe on descents; bruising under the nail plate, discolouration, and eventually nail loss
• Ingrown toenail — incorrect trimming or shoes that are too narrow; the nail plate digs into the lateral fold, causing pain and inflammation
• Nail and skin fungal infection — hours spent in a warm, damp environment; changes in the nail's colour, texture and smell

What sports pedicure actually is — no embellishment

Sports pedicure (podiatric pedicure) is an interventional treatment, not a cosmetic one. The goal is functional: restore the skin's proper thickness and elasticity, remove the causes of pain, and protect the nails. Aesthetics is a side effect, not the aim.

1. 01

   Foot assessment

   The podiatrist assesses the condition of the epidermis, nails, blood vessels and tissue nourishment. They set priorities — what's urgent (pain, inflammation) and what's preventive.

2. 02

   Callus and corn treatment

   Thickened tissue is removed with a drill or scalpel — precise, never cutting to the quick. The goal is to restore the correct thickness of the protective layer, not strip it away entirely.

3. 03

   Nail correction

   The nail plate is trimmed and shaped to match the anatomy of the toe. For an ingrown nail, the ingrown fragment is removed, with a corrective brace fitted if needed.

4. 04

   Blister and inflammation treatment

   Tense blisters are drained under sterile conditions, disinfected and dressed. For lateral fold inflammation, a dressing is applied, with a recommendation for further treatment if needed.

5. 05

   Fungal infection treatment

   The affected nail plate is treated and prepared for antifungal therapy. The podiatrist will assess whether a topical preparation is enough, or whether a dermatologist consultation is needed.

6. 06

   Hydration and protection

   Urea cream is applied to the epidermis for overnight regeneration, plus a protective preparation for areas prone to friction during future training sessions.

When to book — before or after a race

Both timings make sense, but for different reasons. Preventively, before a race — ideally a few days in advance, not the day before: feet need time to adjust after callus treatment, and the skin needs to settle. A treatment on race day, or the day before, risks leaving the treated area too fresh and prone to chafing.

The best schedule for active men is regular sessions every 4–8 weeks, depending on training intensity and individual tendency towards calluses. A runner's feet work harder than an office worker's — and need proportionally more frequent care.

Fungal infections and ingrown nails — don't wait

Two problems men most often dismiss — until they become serious.

Nail fungal infection starts unnoticed — slight yellowing, a small patch, a change in texture. Left untreated, it spreads to other nails and the skin. The shoe environment — damp, warm, enclosed — is ideal for dermatophytes. Over-the-counter self-treatment works for early, limited changes; extensive fungal infection, including in the nails, needs longer therapy and often a dermatologist consultation. The podiatrist treats the affected nail plate and prepares it for therapy, but does not prescribe medication.

An ingrown toenail hurts — and is one of the most common reasons for suddenly dropping out of a training plan. The most common cause in men: trimming the nail corners too short, or years of wearing shoes that are too narrow. If the lateral nail fold is red and painful, it won't resolve on its own. The podiatrist can remove the ingrown fragment and fit a corrective brace, which gradually changes the direction the nail grows. For a recurring problem, surgical treatment — a wedge excision of the nail matrix — is an option after consultation with a doctor.

Between visits — a daily routine for active men

The salon does the heavy lifting. But what you do between visits determines how quickly a problem comes back.

• Dry feet after training: dry thoroughly between the toes — that's exactly where fungal infection likes to start
• Urea: apply a urea cream (10–25%) to the heels and forefoot in the evening — it keeps the epidermis elastic and limits callus build-up
• Correct nail trimming: short, but not into the corners — rounded, not too deep at the folds
• Moisture-wicking socks: technical synthetic fabric or merino wool — not cotton for long distances
• Shoes with room at the toe: your big toe shouldn't touch the front of the shoe while running — the foot lengthens under load
• Methyl acetate or zinc ointment: on areas prone to blisters before a long training session

Is pedicure only for women? The short answer

No. Sports and podiatric pedicure is a functional treatment, not a cosmetic one. It's performed by a specialist — often a podiatrist with medical training — and it's mechanical work: instruments, precision, clinical assessment. Nail polish is optional, and almost nobody chooses it in a salon for active men. What you leave with is feet ready for your next training session — not a decoration.

The proportion of men using podiatric pedicure is rising alongside the growing popularity of long-distance running, triathlon and trail sports. The relationship is simple: the more kilometres, the more feet need care. The world's best runners build this into their routine. Everyone else discovers it after their first race is ruined by a blister or a toenail.