Participating in a marathon requires both mental and physical preparation, including attention to your feet’s health. Proper foot care is essential when preparing to run the 42.2 km distance.
1 year before the marathon
Assess your overall physical health and foot condition early on. If running is challenging due to your feet’s shape, consider a plantar checkup. Various deformities such as flat foot, cavus foot, hammertoe, bunion, quintus varus, osteoarthritis of the big toe, clubfoot, and metatarsus varus can cause pain and other complications.
Running with foot deformities can affect your body’s balance. If you need foot orthoses, integrate them into your training early to avoid surprises on race day.
1 month before the marathon
At this stage, finalize your technique for completing the marathon distance. If you experience intermittent pain, check your footwear’s condition or consult a podiatrist. This professional can:
- Remove calluses, corns, or horns;
- Identify biomechanical foot characteristics;
- Recommend a suitable training method.
Start softening your soles with an anti-inflammatory cream at least one month before the marathon. This preparation helps your feet handle the extensive friction during the race.
From 3 weeks before the marathon, begin tanning the soles of your feet, especially if you suffer from excessive foot perspiration. Tanning hardens the skin and is done by:
- Applying citric acid (lemon, lime, or a special product) in the morning;
- Massaging feet with moisturizer in the evening;
- Continuing this routine until a few days before the marathon.
1 week before the marathon
Starting 10 to 15 days before the marathon, apply an anti-friction cream to prevent or reduce:
- Corns and calluses;
- Foot blisters;
- Other skin irritations.
The cream should:
- Not block foot sweat secretion;
- Be free of perfume and allergens;
- Have long-lasting effects;
- If you have Raynaud’s syndrome, use a warming cream.
The day before the marathon
Despite thorough preparation, unexpected issues can arise. Avoid last-minute surprises by carefully preparing.
Check weather forecasts and race conditions in advance.
Additional tips include:
- Avoid new socks or shoes;
- Ensure your shoe soles are in good condition;
- Verify your feet are healthy;
- Stop tanning 2-3 days before the race but continue moisturizing.
The podiatrist is responsible for the runners’ plantar health
A podiatrist adapts running techniques to your foot characteristics, whether you are a beginner or seasoned runner.
Before engaging in an endurance event such as a marathon, consider consulting a PiedRéseau podiatrist for professional guidance.