Your feet after a long run: a simple evening routine
A long run is hard on your feet in quiet ways. Hours in damp socks, friction on the same few spots, and then a hot shower that strips what moisture is left. By evening, heels can feel dry and rough. A few minutes of care keeps the skin comfortable for the next run.
What should you do for your feet after a long run?
- Get out of wet socks and shoes. Change as soon as you can, and let your shoes dry somewhere airy.
- Wash and dry carefully. Warm water, mild soap, then dry thoroughly, especially between your toes.
- Look at your feet. Check for blisters, cuts, hot spots and splits in the skin. Cover small blisters and cuts with a clean dressing.
- Moisturize the dry spots. Heels, the balls of your feet and the sides of your big toes take the most friction. Work a little foot cream in while the skin is still slightly damp.
- Feet up. Somewhere soft, for a few minutes. Put on clean, dry socks or go barefoot on a clean floor.
Should runners moisturize their feet?
Yes, with a little judgment. Dry heels are more likely to become rough and split, so a regular evening moisturizer helps keep the skin soft. Many runners keep a thin layer of firm skin over pressure points and only soften the rough, flaky areas, so focus on your heels rather than every callus. Moisturize in the evening, not right before a run, so your feet aren't slippery in your shoes.
What kind of foot cream works best?
Look for a foot cream with urea, an ingredient your skin makes itself to hold on to water. In foot creams it moisturizes and softens rough, dry skin. Shea butter adds a rich, cushioned feel. Our Leg & Foot Balm combines both with magnesium chloride, and menthol, peppermint and eucalyptus give it a cool feel the moment it goes on. Our Research page has a plain-language summary of the urea studies.
When should you see someone?
See a podiatrist or doctor if a crack in your heel bleeds or hurts, a blister looks infected, a toenail turns dark after a long run, or you have diabetes or poor circulation. Foot cream is for dry skin, not for wounds.
Make it part of the evening
The easiest routine is the one you'll actually keep. Shoes off at the door, a few minutes with your feet up, a little balm worked into your heels. Later, before bed, the rest of you.
The Evening Set pairs the Leg & Foot Balm with our Evening Body Cream for exactly that.
Soirly is a cosmetic. We speak only to how our products look and feel on your skin.