How to Avoid Foot Pain as a New Runner

Let me tell you about my friend Tom.

Dude decided to become a runner during the pandemic. Bought the fanciest shoes, downloaded all the apps, even got one of those running belt things.

Two weeks in? His big toe was screaming louder than a toddler at bedtime.

(spoiler: it wasn’t because he needed more expensive shoes)

Here’s what nobody tells you about big toe pain after running: It’s usually not about the toe at all.

According to Correct Toes, most big toe pain after running comes from wearing shoes that are basically foot prisons.

Think of your toes like a group of friends at a party:

• They need space to spread out
• They don’t like being squeezed together
• And they definitely don’t want to be trapped in a corner

(sidebar: your toes are basically introverts at a networking event)

Here’s what’s actually happening to your feet:

1. Your Toes Are Claustrophobic Those “sleek” running shoes? They’re like trying to park a truck in a compact car spot.
2. Your Feet Want Freedom Your toes are meant to spread out when you run. It’s like their version of jazz hands.
3. The Pressure’s Building Tight shoes = pressure on your big toe joint It’s like wearing a tie that’s too tight… but for your feet

But here’s the good news: you can fix this.

Here’s Uncle [my name]’s HAPPY TOES RUNNING PLAN™️:

1. Get Foot-Shaped Shoes (Revolutionary concept, I know)

• Look for wide toe boxes
• Think “foot shaped” not “Instagram worthy”
• Your toes should be able to party

2. Build Up Slowly

• Start with shorter runs
• Increase by 10% max per week
• Listen to your feet (they’re smarter than you think)

3. Pre-Run Love

• Dynamic stretches
• Foot warm-ups
• Toe mobility exercises (yes, that’s a thing)

But here’s what most new runners miss…

You wouldn’t try to run a marathon in dress shoes. So why run in shoes that squeeze your toes?

Tom? He switched to shoes with a wider toe box. Started doing foot exercises. Actually listened to his feet.

Now he’s running pain-free. Different shoes, happy toes.

Remember:

• Tight shoes aren’t “breaking in”
• Toe pain isn’t normal
• Your feet aren’t meant to be squeezed

Because here’s the truth: Your toes need space to do their job. Give them room, and they’ll take you places.