Whether you’re taking on a marathon or running a 5k parkrun, your feet will make or break a run and a problem could put you off the activity for good. “Runners’ feet take a real battering, as you will know if you have recently run a marathon or even if you are new to running,” says GP Dr Gill Jenkins, an adviser to Excilor. “Feet bashing on hard ground, sweaty socks and shoes can all play havoc with your feet.” So, what problems could you face and how can you stop them hindering your progress? Blisters “Hot and sweaty feet usually mean blisters. As you start to run, your feet sweat, and the moisture in your shoes can cause friction, leading to blisters, says Joss Baldwin, Runners Need buyer. “Investing in a pair of running shoes made from breathable fabrics, with mesh vents on the uppers, boost airflow and allow any moisture to escape your shoes – reducing your risk of blisters,” “It’s also important to ensure your running shoes fit properly – shoes that are too tight or too loose increase the chance of rubbing and friction, only adding to the likelihood of blisters occurring.” Many trainer brands and sports shops such as Runners Need and ASICS offer gait analysis to help you choose the best-fitting shoes. “While breathable trainers are vital, wearing the appropriate socks will reduce your risk of soreness and rubbing. Invest in a good pair of technical run socks to keep your feet cool and wick the moisture away from your skin. Features to look out for are technical and sweat-wicking fabrics, mesh ventilation under the arch, as well as a snug fit,” says Baldwin. Athlete’s foot “Athlete’s foot is a fungal infection that occurs between the toes but can spread to the top and bottom of the foot if not treated. It can be very itchy and sore if the skin breaks, plus it spreads quickly in damp environments including running shoes but also changing rooms,” says Jenkins. It should not be ignored, and there are plenty of quick and easy treatments available in pharmacies. Ankle pain “When you’re first getting into running, foot problems can be common, but the good news is they are mostly avoidable,” says Baldwin. “Sometimes it is simply a case of getting your body used to the new activity, but all the time we see new runners in shoes that aren’t right for them. Overpronation, where your foot rolls in excessively, poor fitting and worn-out cushioning can cause a myriad aches and pains in your body. All are really easy to correct by getting a proper shoe fit and gait analysis.” There are different shoes for different activities that can protect your ankles and feet. “Everyone’s feet are different and that means everyone’s running shoe requirements are unique. Choosing the right shoe for your run can help avoid ankle pain,” says Baldwin. “If most of your training is on pavements, then road shoes are for you. With more cushioning than trail or lightweight race shoes, these will provide shock absorption to minimise your risk of injury. If you’re running through soft, muddy trails, you’re better off in a pair of trail shoes with a deep tread that offers better grip and ankle support, vital for running on uneven terrain. On pavements, however, these shoes will be uncomfortable as the studs will press into the soles of your feet and will wear away quickly.” He adds: “If you’re doing a little of each, you should consider a hybrid running shoe. These shoes work well on both roads and mixed trail conditions with a balanced mix of grip and cushioning.” Toenail problems “Toenail problems are commonly caused by a fungal infection and research for Excilor showed 49% of sufferers not aware they had a fungal nail infection,” says Jenkins. “Infections are incredibly common, especially with runners, and are also highly contagious, thriving on damp feet. Symptoms include discoloured nails and itchy and painful feet. Treat nail infections immediately as they can worsen rapidly.” Similarly, running long distances may damage the toenail itself. “The longer we run the warmer our feet get,” says Baldwin. “As they get warmer, they actually start to swell and become bigger. It is really important to take this into account when selecting your shoes. Typically we need to size our running shoes bigger than our normal shoes to stop our toes hitting the end of the shoe, which can cause our toes – and toenails – to become sore or bruised.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Paparazzi driver says Harry and Meghan chase was ‘catastrophic experience’ Regular exercise may lower risk of women developing Parkinson’s disease – study Number of children trying vaping rises 50% in a year

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Nobody likes getting sick, and illness on holiday is even worse – who wants to waste their precious vacation days lying in bed when they could be out having fun? Unfortunately, the chances of catching a bug can be high when you’re travelling. From airports and planes crammed with passengers to hotel rooms and restaurants with questionable cleanliness (even if it’s not visible to the naked eye), no wonder so many of us end up with the lurgy abroad. Here, health experts discuss the major health risks that occur on summer holidays and how to avoid them. Airports “Airports often become crowded and therefore they present multiple hygiene risks,” suggests Dr Donald Grant from The Independent Pharmacy. “Touching surfaces, using airport bathrooms and being in close proximity to others can cause bacteria to spread, so it’s important to be hygiene-alert.” Plus, having to hand your passport, boarding pass and luggage to different staff members increases the number of touchpoints throughout your journey. Dr Angela Rai, GP from the London General Practice recommends regularly washing your hands or applying hand sanitiser as you make your way through the airport. She says: “Washing your hands or using hand sanitiser helps reduce the risk of transmission of lots of different infections, including viral infections, coughs and colds and potentially gastrointestinal infections as well.” Flying “If someone is sitting next to you [on an airplane] and they have a cold, it may well be that you might catch one,” says Dr Preethi Daniel, deputy medical director at London Doctors Clinic. “There are hundreds of viruses that cause illness and the fact that you are mixing with people from all over the world means exposure to viruses and bugs your body may not be used to already.” It’s not only airborne bugs that you have to worry about, says Grant: “Again, it’s important to wash or sanitise your hands frequently during your flight, especially before eating or drinking, after using the bathroom, or if you’ve touched your armrest, tray table or TV screen.” As an extra precaution, you might also want to wipe down your down your table and armrests with an antibacterial wipe. Hotel rooms “While all hotel rooms should be thoroughly cleaned between each guest’s stay, you can never be fully sure that your room is bacteria-free,” says Grant. “To be on the safe side, take some disinfectant wipes and give the surfaces a good wipe down when you arrive — and don’t forget the TV remote, which may have been handled by hundreds of people without being cleaned.” Be extra careful with eating and drinking utensils in your room, he adds: “You should avoid using drinking glasses or mugs provided by the hotel without cleaning them thoroughly first.” Food and drink When eating and drinking at local spots abroad, Daniel’s advice is to “check for cleanliness even in established restaurants; paying particular attention to the state of tablecloths, cutlery, glasses and whether the tables are wiped down properly”. Look out for flies on food as well, she warns: “They are often loaded with pathogens as they do not discriminate between feeding on food or faeces. “E. coli, salmonella or shigella are some of the most common causes of gastrointestinal infections on holiday. “Hepatitis A and typhoid are other infections you can contract from contaminated food or water.” Never drink tap water unless you know it’s safe, and beware of tap water being used in food and drink prep. Rai says to be careful with ice as it might have been made with tap water and “things like salads and raw vegetables that have been washed in that water”. “Stick to peelable fruit,” Daniel adds. “Bananas, mangoes and the like are perfectly fine to eat. Avoid anything that has already been peeled, chopped and is waiting in handy takeaway sizes for you.” Swimwear and towels “Unpleasant odours and growth of bacteria are some of the risks of poor hygiene when it comes to swimwear and beach towels,” says Daniel. “They trap moisture”, which could leave you vulnerable to “getting infections such as bacterial vaginosis or thrush”. Grant says: “Be mindful that your towel is likely getting dirtier on holiday than it would be at home — especially if you’re taking it to the beach or the pool. You should change or wash your towel at least every other day.” And unless you’ve got a different swimsuit for every day of the holiday, you’ll need to give it a wash. “You’re meant to wash your swimwear after every time you wear it, because you have to treat it like your underwear,” says Rai. Haven’t got access to a washing machine on holiday? 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