- The Running Goat Co.
- Posts
- The Herd | Edition 26
The Herd | Edition 26
Sifan Hassan and Essential Foot Care
The Herd | Edition No. 26
Welcome back to The Herd! This week we cover the story of Sifan Hassan - one of the most accomplished female athletes of the modern era. And be sure to read to the end as we continue our mini series on caring for your body - 🦶foot edition!
Sifan Hassan
From her early beginnings as a refugee from Ethiopia to becoming one of the most decorated distance runners in Olympic history, Sifan Hassan’s journey is nothing short of extraordinary. She moved to the Netherlands as a teenager and began running as a way to adapt to her new home — a decision that would launch one of the most remarkable careers in track and field.
At the Tokyo 2020 Olympics, Hassan stunned the world with an unprecedented triple medal performance: gold in both the 5000m and 10,000m, and bronze in the 1500m — a feat never before achieved. She made history again at the 2024 Paris Games, taking bronze in the 5000m and 10,000m, and capping it off with gold in the marathon, setting an Olympic record of 2:22:55. With this, she became the first athlete ever to medal in all three distance events at a single Olympic Games — twice.
Beyond the Games, Hassan also broke the world record for the one-hour run, covering a stunning 18,930 meters in 60 minutes during the 2020 Brussels Diamond League meet. Her ability to dominate across such a wide range of distances has redefined what’s possible in women’s distance running.
Hassan’s legacy is one of resilience, ambition, and breaking barriers. She has inspired a global generation of runners with her story — not just for what she’s won, but for how far she’s come.
Foot Care Every Runner Should Know
Your feet take a pounding—here’s how to protect them and avoid sidelining injuries:
🧦 1. Invest in Good Running Socks
Choose moisture-wicking materials (merino wool, synthetic blends) to prevent blisters.
Avoid cotton—it traps moisture and causes friction.
Replace socks every 6–12 months or when they lose cushioning.
👟 2. Replace Your Running Shoes Regularly
Most shoes last 300–500 miles, depending on your body, gait, and terrain.
Watch for signs of wear: flat cushioning, worn tread, or nagging aches.
Rotate between two pairs if you run frequently—this gives each pair time to decompress.
🦵 3. Prioritize Post-Run Foot Care
Stretch your calves, Achilles, and plantar fascia after each run.
Use a lacrosse ball or massage roller on your arches.
Air out your shoes post-run to prevent bacteria buildup.
🩹 4. Don’t Ignore Small Problems
Blisters, hot spots, or mild plantar pain? Deal with them early—rest, treat, and adjust gear before they become chronic.
Bottom Line: Healthy feet = healthy miles. Treat them right, and they’ll carry you farther
No doubt a brain and some shoes are essential for marathon success. Although if it comes down to a choice, pick the shoes. More people finish marathons with no brains than with no shoes
That’s it for this week! Whether you’re chasing a PR or building back from a setback, remember: even the world’s best, like Sifan Hassan, win by taking care of the basics—feet, recovery, and mindset. 🏃♂️🔥