How do you take good care of your feet and body in preparation for a marathon?

In 10 weeks, the new marathon season will kick off in the Netherlands. A marathon is a physical challenge that many people aspire to take on at least once in their lives. Proper marathon preparation typically lasts about three to four months. You might already be training for your athletic goal or getting ready to start soon. One common question we receive is how to take good care of your feet and body in preparation for a marathon. This preparation goes beyond logging miles and following your training schedule; it’s essential to focus on keeping your feet and other biomechanical structures healthy. Therefore, we’d like to share more information about what you can consider for optimal marathon preparation from our professional perspective. Here are the key points:

Foot type and biomechanics: Everyone has their unique combination of foot type and walking pattern. Deviations in these aspects, which might not cause immediate issues in daily life, can lead to overuse and even injuries during more intensive activities like running. It’s advisable to undergo a thorough examination by a podiatrist to identify your foot type and biomechanics, helping prevent potential risks and injuries.
In our practice, we like to make use of the latest technologies, including the Run3D gait analysis. This examination involves a 3D analysis of your unique walking/running pattern. Your results are compared with the optimal gait pattern (based on scientific benchmarking data). Using this information, we can pinpoint areas of risk more precisely or identify opportunities for improvement.

Footwear: To prevent injuries and provide proper support for your feet, it’s valuable to determine which running shoes are most suitable for you. A podiatrist can conduct a gait analysis and foot scan to help determine the right shoe choice for you. Additionally, they may advise on using orthopedic insoles or custom orthotic inserts complimentary to your shoes.
Preventing friction and blisters: Blisters can be quite bothersome, and training with blisters while unknowingly altering your gait to relieve pain, can lead to other issues. To reduce friction and prevent blisters, it’s recommended to wear seamless socks made of moisture-wicking material. We suggest testing these socks during your training sessions to ensure they are comfortable for the 42-plus kilometers of the marathon.
Toenail care: Neatly trimming your toenails helps prevent discomfort such as ingrown nails. Generally, it’s essential to cut the nails straight across. If you’re unsure about the best nail care for you, consult one of our podiatrists during your next visit or visit our sports medical pedicure.
Training and overuse: Gradually building up training intensity is one of the critical factors to prevent overuse and injuries. Always listen to your body and take sufficient rest after demanding training days to allow your body to recover and strengthen. Condition improves faster than muscle and tendon strength, meaning that running too fast or too far without a solid foundation can result in unnecessary injuries.
Hydration and nutrition: Adequate hydration and nutrient intake are crucial for having enough energy to complete the entire marathon. Additionally, it is important for the health of your skin and tissues. This is essential not only during the race but also during the training period leading up to the big day.
Care during the race: As mentioned before, good moisture-wicking and seamless socks are crucial to prevent friction and blister formation. The same applies to other clothing you wear. Consider bringing an extra pair of socks to mitigate issues caused by sweat and/or rain.
Post-marathon care: You did it! Time to recover. Don’t forget to thoroughly check your feet for any signs of overuse, blisters, or other injuries. If you have concerns, a podiatrist can provide advice on post-care.

We advice you to seek advice from experienced runners, coaches, or medical professionals to develop a personalized training plan that suits your specific needs and goals.

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How do you take good care of your feet and body in preparation for a marathon?