School · Runner's health · 40 s .

Feet: blisters and nails

Small problems that can end a race.

Blisters come from friction, heat and moisture. Prevent them with well-fitting shoes, moisture-wicking socks (not cotton) and tape or an anti-friction balm on spots that rub.

If you get one, leave it intact and protect it. If it bursts, clean it, keep the skin on top and cover it. For a large, painful one, ask a pharmacist; see a doctor if it looks infected, or if you have diabetes or circulation problems.

Black toenails usually come from toes hitting the front of the shoe: too little room, a loose fit or long descents. Keep nails short, cut straight across, and leave about a thumb's width at the toe.

Room for your toes, dry socks, tape before it rubs.

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