Women's Only 5K Running Tips | Triad Foot & Ankle Center

Women’s Only 5K Running Tips

WORS Shirt Mech_BackWe are proud to participate in this weekend’s Women’s Only 5k run/walk, honoring one of our staff members, Delydia, who is battling breast cancer. Proceeds from the race will help provide mammograms to women in our community who cannot afford them, which can detect breast cancer early, giving these women a fighting chance at beating it!

With hundreds of women preparing for the race, there are a few things you should think about before the gun goes off. Although a 5k run or walk may be a short distance, it is long enough to cause an injury. To get the most out of your run, here are a few safety tips:

  1. Wear good shoes – One of the most important things to consider is wearing a good pair of shoes that are comfortable and fit properly. Old, worn out shoes can cause pain in your feet, legs, knees, and hips. They can also cause blisters to form. A good rule of thumb – your running shoes should be selected at a specialty store, and should be replaced every 300-500 miles.
  2. Socks – Try to avoid socks that are tight on your feet. Overly tight socks can cause circulation problems and also increase sweating of your feet, which can also promote blisters. Avoid cotton socks, as they tend to soak up moisture and can cause blisters. Use a synthetic wicking material for best results.
  3. Stretching – Make sure you spend time before the run to stretch. This will help prevent injuries. It is also important to stretch after the run. This cannot be stressed enough!
  4. Know when to take a break – One of the most common reasons for injury is not listening to your body. If you have increased pain, you may be putting extra stress on your muscles, ligaments, or even your bones. With repetitive injury to the area, you could end up with inflammation around a tendon, a tendon tear, or even a fracture.
  5. Stay hydrated – Before the run, make sure you’ve had plenty of water to prevent muscle cramps, fatigue, and even nausea. During the race, take advantage of the water stations placed throughout, and be sure to drink water once you’ve completed the race as well in order to promote healthy muscle recovery.


If you do develop a blister during the run, there are a few things you should know:

  1. If the blister is small enough, leave it alone. The contents of the blister are sterile. By popping the blister, you can become predisposed to developing an infection. Pads can be placed around the blister and covered with gauze to help offload it. The blister will likely heal on its own.
  2. If the blister is large enough, or is causing pain, it may need to be drained. Be careful draining the blister on your own. We recommend you consult with your podiatrist before draining the blister. If the blister is draining, you can soak your feet in Epsom salts to help draw out the fluid. Keep covered with antibiotic ointment and a bandage.
  3. If the blister develops around a toenail, the toenail may need to be removed.
  4. If there is any pus, redness around the blister site or pain, it is important to talk with your podiatrist as these are signs of infection.


Good luck and have fun! If you have any questions or concerns about your foot health during or after the race, give any of our three office locations in the Piedmont a call or click here to request an appointment.

Disclaimer: The information and other content provided in our blogs, videos, or in any other content or linked materials are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. For a full disclaimer, please click here.