I have a sore ankle, bleeding under my toenail and a blister in my cleavage.

[tentontruck]

Is this normal in training for a half marathon? I've always ran on and off, and have done half marathons in the past (but about 15 years ago). In the last few years I've been running 3-5 miles a couple of times a week just for fitness.

But since I've increased my mileage I just seem to have constant niggling issues, nothing major but enough to make it hurt while running. I thought I was doing it all properly, building up miles really gradually, had my gait analysed, trainers are really comfortable, space around the toes, supportive sports bra, etc. Do I just have to resign myself to black toenails and blisters everywhere?

I say cleavage, that's a bit optimistic for my small boobs, but in that area. I think something on my running top must have rubbed.

In the hot weather you can get problems you wouldn't in the winter. Vaseline everywhere is good! Your feet will swell on longer runs, and that will be worse if it's warm, I got my first black toenail in 2 years this month! Keep your toenails shorts and treat any hard skin too, that may help. Little niggles as the mileage increases are quite common, if they don't settle or seem to get worse, a trip to the physio for a check or a sports massage can be helpful. Regular foam rolling is good for that too.

Thanks, glad to know it's fairly normal. Should I wear a size bigger in trainers in the summer? What is foam rolling?

I cover my boobs in 'Body Glide' before running after I got terrible blisters and sores following a long run last year. Took ages for the skin to heal so made sure I never let that happen again. It's less than £10 a stick and lasts for months. www.bodyglide.com

To foam roll you buy a roller, which is like a solid tube. Then you put your legs on in different positions & roll back & forward. Weeping with pain is optional! It helps get rid of tightness and reduce the number of sports massages you need.
My trainers are always one size bigger than my normal shoes, so maybe you could try that, if you have the cash for more shoes!

Thanks I'll look into that, isn't that more for plantar fasciitis under the foot? Or would it help ankle pain too? Looking forward to weeping with pain!

My trainers are already a size bigger than normal shoes and only a couple of months old so don't really want to buy any more. I have invested in lots of plasters!

Ankle pain can sometimes be about tight calves - which are typical for runners.

How mobile are your ankles? You probably need a balance between strength and flexibility. Ballet dancers (tougher than most athletes) swear by doing simple rises to the tip toes (demi-pointe) in a parallel position, with ankles aves and inner thighs connected all the way up the legs, so the alignment is correct (neutral) - easier to do in bare feet or socks, than trainers.

Hang on to something in front of you (a fence, a chair back) and slowly, keeping feet, ankles and legs aligned, rise up as far as you can go on your toes - it'll depend on the flexibility of your metatarsal joints, particularly your big toe. Don't go as if on pointe! Then lower with control. Try 2 or 3 sets of ten. Also try one-footed.

Here's a vid from the Australian Ballet presented at an IADMS conference

and a US physiotherapist with a non-dancer

There are little rollers for your feet and larger ones for legs, I got mine off Amazon

My last few HMs have been in hot weather- including today! I've chaffed where I haven't done before from the sweat. It seems to find new places each time

The heat will increase foot swelling too.

Avoid running on consecutive days if you can/ I find my niggles are so much more bearable if I leave a day between runs

Foam rolling is meant to be like giving self home massage.
DH had to start using a FRoller for his iliotibial bands which became a huge problem area after he briefly got into running (he now avoids running at all costs, but still finds it good to use the FRoller).