Running a race is an incredible achievement, but it requires careful preparation, especially when it comes to your feet.
Whether you’re gearing up for a marathon, a 5K, or simply just staying active with your local run club, taking care of your feet can make or break your performance. No matter your experience level, understanding how to protect and support your feet can make all the difference. Here’s what you need to know to stay strong, avoid injuries, and get the most out of your training.
Choose the right running shoes
The foundation of any race training plan starts with a good pair of running shoes.
While trendy running shoes are tempting, prioritize comfort and support. Ill-fitting shoes are a leading cause of injuries like blisters, shin splints, and stress fractures. When selecting shoes, make sure they fit properly – there should be a thumb’s width of space between your longest toe and the end of the shoe.
When finding your right fit, consider your foot type: flat feet, high arches, or neutral arches all require different types of support. If you have flat feet, high arches, or a history of foot pain, custom orthotics can offer additional support and comfort during your runs. Orthotics help properly align your feet and reduce stress on your joints, preventing injuries like shin splints and plantar fasciitis.
A store that specializes in running shoes can analyze your gait and help you choose the right shoe, or your podiatrist can determine if orthotics are right for you and provide a custom fit.
Additionally, when you do find the right shoe for you make sure that you gradually introduce them into your training. Start with wearing them inside the house to ensure there are no pressure areas that could cause blistering and breakdown of skin. Then slowly increase distance as tolerated (start with 1 mile walk and ½ mile run and increase as you see fit).
Stay on top of your foot care
Dr. Brady Anderson shows off his finisher medal after completing the Twin Cities Marathon.
Long runs take a toll on your feet, so it’s important to keep them in good shape throughout your training.
Make sure to keep your feet clean and dry to avoid fungal infections like athlete’s foot. Moisturize to prevent cracking and dry skin, but avoid heavy creams that could make your feet too slippery in your shoes. Pay close attention to your toenails, as they can become damaged during long runs. Trim them regularly and keep an eye out for signs of ingrown nails.
Vaseline, Aquaphor, and Ammonium Lactate (or any good lotion/moisturizer) should be utilized in areas of high pressure (big toes, sides of nails, etc) to promote healthy skin during training after long runs.
Train gradually and incorporate rest into your training plan
As you train for a race, it’s important to gradually increase your mileage to avoid overuse injuries. A sudden jump in distance can put excessive stress on your tendons, ligaments, and muscles, leading to injuries like Achilles tendonitis or plantar fasciitis.
Incorporating rest days into your training is just as important as the runs themselves. Overworking your body can lead to fatigue and injury, so be sure to take time off to allow your muscles and joints to recover. Listen to your body – if you experience sharp or persistent pain, it’s best to back off and rest before continuing your training.
Don’t sandbag your stretching!
Strengthening and stretching the muscles in your feet, calves, and ankles is key to preventing injury during training and your race.
Regularly perform exercises that strengthen your calves, shins, and the muscles around your feet. Try calf raises, toe taps, and foot doming to build strength and stability. Stretching is equally important, especially for your calves, hamstrings, and quadriceps. Tight muscles can lead to poor form and increase your risk of injury. Incorporate dynamic stretches before your runs and static stretches afterward to maintain flexibility.
Remember that running does have a focus on lower extremity, but it utilizes muscles and tendons from head to toe so be sure to incorporate full body stretching at least twice a week on top of normal stretching pre-/post-training.
Listen to your body
It’s essential to listen to your body during your training. If you experience pain that doesn’t go away with rest, swelling, or bruising, it may be time to seek medical attention.
Common running injuries, such as stress fractures, tendinitis, or plantar fasciitis, can be exacerbated if ignored. Our podiatrists can help diagnose and treat these conditions before they lead to more serious problems.
Dr. Brady Anderson poses with friends after completing the Madison Marathon.
Post-race recovery is vital for longevity
Once you’ve crossed the finish line, don’t neglect your post-race recovery needs.
You can expect to experience soreness or fatigue after running a marathon, so make sure to stretch, hydrate, and fuel your body with a recovery meal to replenish your energy stores. You should also pay attention to your feet (they’ll need some TLC after all those miles). Apply ice, elevate them to reduce swelling, and consider a soothing foot soak to ease discomfort and promote recovery.
Remember if you experience persistent pain or discomfort, don’t hesitate to reach out to the Volunteer Podiatry offices to consult one of our doctors to ensure you’re on the right track.