Soreness vs. Injury

One thing that you have to distinguish is the difference between isolated pain and general soreness. Throughout your running career, there will be plenty of days on which you feel sore. The very definition of training is placing your body under some sort of stress. When you do this, you slightly damage your body and your body then heals itself, making it stronger than before.

However, if you're feeling isolated pain in one small area, you need to treat it with a lot more care and patience. If you can pinpoint the pain to one small spot the size of a dime, you are probably injured rather than sore. Never ignore your bones, ligaments and tendons if they hurt. These parts of the body are not meant to be hurt, and only rest will help you to recover.

Ice and Rest

One way to help get rid of pesky foot soreness is to use ice. Try an ice bath or an ice bucket as opposed to an ice cup or an ice bag. Buy a small plastic container or plastic trash bucket that's large enough for your feet. Take a tray of ice cubes -- or more depending on your tolerance to cold -- and fill it halfway with cold water. Wait for the ice to melt, plunge your feet into the ice bath and keep them submerged for three to four minutes.

The reason for the ice bath is to evenly spread the cold water over the entire surface area of your foot. It is a way to keep from accidentally getting frostbite that you might suffer if you place ice directly on your skin. The ice water forces the capillaries to dive deep into the muscles and flush the soreness out of your feet. Using ice -- as old fashioned as it sounds -- is one of the best ways to get rid of foot soreness and, when you do it regularly, helps keep your feet from becoming sore.

Shoes and Soft Surfaces

Two of the main causes of foot soreness in runners are their shoes and the surfaces on which they run. Your shoes are the most important piece of equipment that you have as a runner. It is vital that you have a shoe that fits your foot properly and is designed specifically for the way that your foot strikes the ground when you run. Before you start a running program, go to a specialty running-shoe store and seek the advice of a shoe expert. If he does not take a look at the way your feet hit the ground when you walk or run, his advice isn’t worth the box in which your shoes are packaged.

Running on hard surfaces or the side of the road over time can lead to potential injuries to your feet and lower limbs. Finding a park with groomed dirt trails that are smooth and void of debris is the best option for the aspiring runner. The soft surfaces will absorb a lot of the shock and pressure from each step. Couple that with proper shoe selection, and you can help avoid foot pain and experience more consistent injury-free training.

Take Care

One rule of thumb in training: be cautious. Your body is a magnificent machine that has the amazing ability to heal quickly with rest. According to University of Toledo head cross-country coach Kevin Hadsell, taking two days off is usually sufficient to heal most kinds of soreness as long as you're not frankly injured. If your feet are sore, head to the pool, the elliptical trainer or the bike for a couple of days. If you're completely pain- and soreness-free after two days, you can safely resume your running program. Otherwise, continue cross-training until your foot is pain-free.