If you’ve found this blog, you’re likely either local to Doncaster, considering or already signed up to a Marathon this year, or maybe even both! If you’re considering signing up for a Marathon, or have already done so, then you’ve just committed to a momentous and very rewarding challenge. However, we bet your head is full of conflicting information and confusion over how to best prepare.
Luckily, we are lower limb experts! So let’s start by helping you get your lower limbs Marathon READY!
Find the Right Trainers: We cannot stress the importance of getting your feet measured professionally. Wear your new trainers around the house for a few days to ensure a good fit. Race in a pair you’ve already trained in, this isn’t the time to show off a brand new pair! If you’re happy with your first purchase, you may want to buy an identical pair and alternate them during training. A trainers lifespan is approximately 300-500 miles, but this can obviously depend on other factors. We have PLENTY of trainer recommendations on our social media channels, but choosing the right trainer can be a very individual process that takes a bit of trial and error, as well as understanding your own foot biomechanics.
Avoid Blisters: Blisters are common in marathon training. Well-fitting shoes and socks reduce the risk. If you get blisters frequently, consult a podiatrist for personalised advice as there’s potential for an underlying issue (usually footwear related). If a blister does occur, do not pop it. Cut a hole in a piece of foam or felt to form a doughnut over the blister. Tape the foam or felt in place or cover with a soft gel-type dressing. Treat an open blister with mild soap and water, apply an antiseptic ointment and cover with a protective soft gel dressing to prevent infection and speed up the healing process.
Address Aches and Pains: Small foot pain can, and usually will, worsen into a serious injury if not dealt with professionally. Overuse injuries like Achilles Tendinitis and Plantar Fasciitis are common in runners. If you experience any pain, stiffness, or discomfort, see a podiatrist promptly. Follow a good training program with regular build-up and, crucially, rest days. Rest is as important as training.
Manage Calluses: Calluses are caused by friction between your foot and shoe. Use a pumice stone regularly and apply a foot care cream before bed (we recommend Dermatonics Products). You can explore different lacing techniques to reduce pressure. If calluses become painful or dark, see a podiatrist for treatment.
Keep Toenails Trimmed: Keep toenails short to prevent pressure from your trainers, which can lead to swelling, bruising, infection, ingrown toenails, or thickened, painful toenails. Trim nails straight across and file the edges, avoiding cutting down the sides. There is absolutely no shame in wanting to be shown how to do this properly, pop into clinic to see us for a full treatment to see how it’s done!
We wish all you runners the best of luck with your training, as well as the event itself! If you’re local to Doncaster, give us a call or use our online booking page to schedule any treatments. From biomechanical assessments to full foot pampers, all of our treatments can give you an edge come race day!