The Benefits of Pedicures Before a Race

Runners and triathletes put a lot of stress on their feet during training and races. Ensuring proper foot care, including pedicures, can be essential to an athlete’s pre-race routine. Here are five great reasons to consider getting a pedicure before your race.

Foot hygiene

Pedicures help maintain overall foot cleanliness by removing dead skin, calluses, and dirt (1). Proper foot hygiene can contribute to healthier feet during training and races, making pedicures a worthwhile investment for runners.

Preventing blisters and infection

Pedicures can help reduce the risk of blisters and infections by addressing ingrown toenails, calluses, and other foot issues that could become problematic during a race (2). Timely pedicures can prevent foot complications and ensure runners remain in top form on race day.

Enhancing comfort

Proper nail care, including trimming and filing, can alleviate discomfort and potential pain during a race (3). A pedicure can also include a foot massage, which can help relax and rejuvenate tired muscles (4).

Boosting circulation

The foot massage element of a pedicure can help improve blood circulation (5). Improved circulation can potentially lead to better performance and quicker recovery for runners.

Mental preparation

Taking care of one’s feet can provide a psychological boost and a sense of self-care, leading to increased confidence and mental preparedness for the race (6). As Meb Keflezighi, a famous American long-distance runner and Olympic medalist, once said, “Listen to your body. Do not be a blind and deaf tenant” (7). This quote underscores the importance of paying attention to one’s body, which includes taking care of the feet.

While getting a pedicure before a race is not mandatory, it can offer numerous benefits for runners, including improved foot hygiene, comfort, circulation, and mental preparedness. As esteemed running coach Jack Daniels emphasized, “There’s no such thing as overtraining. There’s only under-recovery” (8). Pedicures can be a valuable part of a runner’s self-care routine, ensuring proper foot hygiene, comfort, and overall well-being. It’s essential to schedule a pedicure a few days before the race to allow any minor irritation or sensitivity to subside. Additionally, runners should inform the pedicurist about their upcoming race to ensure the service is tailored to their specific needs.

References

1. Rice, S. (2015). The Complete Guide to Foot Reflexology: Revised & Expanded. Bellingham, WA: Blue Poppy Press. 
2. Werd, M. B., & Knight, E. L. (2010). Athletic Footwear and Orthoses in Sports Medicine. New York, NY: Springer. 
3. Hettinger, T. (2019). Running Strong: Expert Advice to Keep You Healthy, Fit, and Injury-Free. New York, NY: Skyhorse Publishing. 
4. Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Medicine, 35(3), 235-256. 
5. Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Teitlebaum, L. (2010). Physiological adjustments to stress measures following massage therapy: A review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418. 
6. Wayment, H. A., & McDonald, R. L. (2017). Sharing a Personal Trainer: Personal and Relational Benefits of Individual and Small Group Training. Journal of Strength and Conditioning Research, 31(11), 2997-3005.
7. Fitzgerald, M. (2013). The Official Rock ‘n’ Roll Guide to Marathon & Half-Marathon Training: Tips, Tools, and Training to Get You from Sign-Up to Finish Line. Minneapolis, MN: VeloPress.
8. Karp, J. (2007). Running for Women. Champaign, IL: Human Kinetics.