Marathon Training: Essential Footcare Tips From a Podiatrist

 

Are you currently training for a Marathon this year? Perhaps you are a seasoned runner who is well accustomed to the challenge, or maybe you are embarking on your first ever foray into this distance. Either way, marathon training is an exciting journey that pushes you to the limit, both physically and mentally. It’s the ultimate test of strength and endurance and requires dedication and discipline, and crossing the finish line is a truly exhilarating experience!

As a podiatrist, and distance runner, I know all too well how important it is to stick to a well-planned training programme. I also know how important it is to take proper care of your feet during training to prevent injuries and ensure optimal performance on race day. In this blog post, I'll share my essential foot care tips to help you keep your feet healthy and happy throughout your marathon training journey.

Select the Right Footwear:

Wearing the appropriate running shoes is critical for marathon training.  You need shoes that will provide the right level of support, cushioning and stability for your foot type and individual running gait. Wearing ill-fitting or worn shoes can lead to back, hip and knee pain as well as lead to foot issues such as blisters, ingrown toenails, corns and callouses, as well as and other painful foot conditions such as plantar fasciitis and metatarsalgia.

Consider Orthoses:

If you are suffering from biomechanical issues, or have a history of foot, ankle or lower limb issues, you might want to consider orthotics. Whether custom made or off-the-shelf, these can be helpful to stabilise the foot and promote proper alignment when you run, reduce stress on injured tissues, promote and prevent the recurrence of injuries.

Gradually Increase Mileage:

As tempting as it might be, avoid the urge to ramp up mileage too quickly, as this can lead to overuse injuries such as plantar fasciitis, Achilles tendonitis, and stress fractures. Follow a structured training plan that gradually increases mileage and ensure you have adequate rest and recovery between runs. It is so important to listen to your body and adjust your training intensity as needed to prevent overtraining which can lead to injuries.

Practice Proper Foot Hygiene:

Maintain good foot hygiene will help to prevent common foot ailments such as athlete's foot and toenail fungus. Wash your feet daily with soap and water, and thoroughly dry them, especially between the toes. Wear light, breathable socks that draw moisture away from your skin to keep your feet dry during long runs and change into clean socks as soon as you finish to prevent fungal infections.

Address Hot Spots and Blisters:

When on a long run, monitor your feet for hot spots or areas of irritation that may signal the start of a blister. Blisters are a real issue for runners as they can cause you to have to take time out from training. Wearing cushioned socks can help stop blisters forming.  Applying a lubricant such as petroleum jelly or anti-chafing balm can also help to reduce friction and protect any vulnerable, dry areas. If a blister does develop, clean the area with mild soap and water, and cover it with a sterile adhesive bandage or blister pad to promote healing and prevent infection.

Stretch and Strengthen:

Incorporating stretching and strengthening exercises into your training routine will help to improve foot flexibility and strength, reduce muscle imbalances, and prevent injuries. Spend your time on exercises that target the muscles of the feet, ankles, and lower legs, such as calf raises, toe curls, and ankle circles. Additionally, perform muscle activation exercises and foam rolling before your run to prevent general foot and leg injuries developing long term.

Seek Professional Help:

If you experience persistent foot pain, discomfort, or signs of injury during marathon training, don't ignore it. Consult with a podiatrist, particularly one with knowledge of biomechanics for a comprehensive evaluation and personalised treatment plan. Early intervention can prevent minor foot problems from escalating something more serious which could prevent you from training and making it across the finish line.

Taking care of your feet is essential for successful marathon training. By following these foot care tips, you can minimise the risk of foot injuries, stay comfortable during your long runs, giving you the best chance of achieving your marathon goals. Remember, always listen to your body, prioritise proper footwear and hygiene, and seek professional help from a podiatrist if needed to keep your feet in top condition throughout your training journey.

Happy running!

Dermot Cummings is based at our Stockbridge clinic form Monday to Thursday.