Sore feet after running

[NC97]

So I run 3 times a week (not fast - 5k in 32 mins but I'm 53 so quite happy with it. I've noticed after my long run (15k) my feet ache, not plantar fasciitis type of pain, they just hurt and I don't want to walk on them. Any suggestions?

do you do strength training for your feet? like heel raises?
do you stretch?
how old are your shoes?
I tend to over pronate and overstretch my big toe when I get tired. have to work on foot posture (and strength!) to avoid it.

get professionally fitted running shoes

Get some cushioned socks, I wear the anti blister, cushioned ones from Runderwear. Pricey but so comfy. Also, go and get your gait looked at. Your shoes may not be the right fit.

Do more barefoot strength work with your feet like the PP said

Stand on one leg
Squats
Stand on edge of a step and raise up/down
Walk on the sides of your feet

Massage and stretch your feet out after a long run

See a podiatrist if it continues -

I had this (same age, similar speed) and found shock absorbing insoles helped. I use Enetor.

Thanks for all your replies. I don't do any exercises for my feet and will try some shock absorbing insoles. I think the insoles might help - my feet feel bruised.

Are your shoes big enough? They should be 1/2-1 size bigger than your regular size. Cushioned enough? Have you tried lacing them differently? I ‘lace lock’ mine - it means my heel can’t move forward but the rest of shoe feels nice and roomy.

I have a physio ball I use to massage my feet, it really helps after long runs, it's the size of a tennis ball but harder.