Jogging and running are two favorite exercises for many people. In fact, whole membership sites are dedicated to runners and joggers.  However, when you run, your feet take a lot of beating.  In order to keep running, those same feet need a bit of tender loving care (TLC) off the track.  IT’s important to know some ways to practice quality foot care for the runner’s foot.

Did you know that feet work hard when you run? In fact feet and knees feel the pressure of three times your body weight with each step during walking. Now, imagine if you were pounding the pavement on a run. Feet are hard working but they also have a delicate side. It is that side that you need to protect if you want to keep running for years to come.

Here how to take care of those important two feet.

Proper footwear – All runners need running shoes. These are not your run-of-the-mill sneakers from the discount store. Go to a specialty store and have a salesperson watch you walk to see if you have a normal gait or if you roll your feet in (pronate) or out (supinate). Both of these conditions require a specific type of shoe to correct the problem. For instance, motion control shoes prevent pronators from rolling inwards when they run.

More than one pair of shoes – Alternating running shoes can help you to wear them more evenly. You maintain good cushioning of your joints as you run as well. A pair of shoes is good for few hundred miles of running and then it is recommended that you change them.

Moisturize your feet – Besides wobbly feet you can also have sore ones. Moisturizing your feet regularly can prevent cracks and dry skin. This involves using a scrub to remove dead skin that may be lingering behind after you shower. Also, apply a moisturizer and wear a pair of breathable socks to bed so that your feet can remain soft.

Use orthotics if need be – Even if you have a proper shoe, it may not provide all the necessary support that your feet need. Visit a podiatrist to have your feet examined.  She can evaluate if you need a pair of orthotic inserts or not. If so, try to get the best deal that you can on them since you will need a pair for all your shoes.

Take care of injuries – If you have stress fractures, follow doctor’s orders. You may be able to run on them but if he says not to, then don’t. Pounding away at a foot injury will usually make it worse and keep you off the track for that much longer. Don’t be a hero. Skip the race if you have to and wait for the next one.

Massage your feet – Feet work hard and deserve some pampering. A regular foot massage can soothe tight ligaments and tendons. It can also return more oxygenated blood to your feet, keeping them healthier.

If you are runner it’s important to know these few tips to take care of the the most important assets you have – your feet. Protect them with these tips above.