We’ve all been there. You feel like you’ve finally hit your stride with running when a sore foot brings your workout – or even your entire training season – to a screeching halt. Though painful and inconvenient, it’s not exactly surprising that you’ve fallen victim to a lower extremity injury. When you consider the fact that your feet pound the ground some 800 times per mile, suffering from a sore foot seems inevitable.

Though our feet are built tough and are capable of sustaining two to three times our body weight, they can only take so much abuse and neglect before they speak up. That’s why it’s so important to take care of your feet – especially if you’re new to running. To keep your feet healthy and your training routine on track, here are some ways to prevent a sore foot caused by running.

Invest in Proper Footwear

Don’t buy the first pair of shoes you see on the sale rack. Be prepared to spend a nice chunk of change on shoes that are designed for your specific foot type and gait.

Stretch and Warm Up

When you stretch before you run, you reduce the strain on your muscles, tendons, and joints. Walking for 10 minutes before you increase your speed can also help prevent injuries.

Listen to Your Body

Pain is your body’s way of telling you that something isn’t right. If you experience a sore foot while running, stop immediately. Continuing to run could turn a minor ache into a major problem.

Run on the Proper Surface

If you’re a city dweller, chances are your running terrain is limited to concrete and asphalt. When possible, run on dirt. It’s softer and absorbs more of the impact when your foot hits the ground.

Keep your Feet Dry

Wear compression socks that are made to absorb excess sweat. When your feet become moist, you’re more susceptible to blisters and itchy fungal infections.

Don’t Get Crazy with Your Training

Many new runners try to do too much too soon hoping to improve their performance. Instead, follow a running program that will allow you to build your mileage and increase your speed gradually.