A foot ravaged with blisters could be the difference between finishing your first-ever marathon and bonking at mile 17. Yet the first thing that springs to mind when training for a marathon is not foot care. Beginner runners often ignore this important area and suffer the consequences. A small investment of time initially can save you a world of hurt in the long run.
With the Chicago Marathon starting on October 8th, loads of first-time runners will be lining up with dreams of finishing their first marathon. At Alpine Foot Specialists, we want to make sure your feet don’t hold you back from accomplishing your goal. We created this guide to help you cross the finish line.
The most important time to care for your feet is before the race. Before beginning your training for a marathon it’s time to get fitted. Finding the right shoes and socks for you is extremely important. Someone with a wide foot will be put at increased risk for nasty blisters if narrow shoes are selected.
If you are not sure what kind of shoes fit you best, find a local running store with a fit specialist. They can take measurements on your foot and point you in the right direction. A local podiatrist can also help.
Once you have the right footwear, it’s time to hit the road. Plan to gradually increase your mileage each week. A widely accepted bench mark is increasing your training by 10% weekly. This gives your foot time to adapt to the new stresses being placed upon it.
Race day is all about getting over the finish line. Applying lubricant between toes and frequently irritated spots can reduce friction and prevent blisters from forming. If you are a heavy sweater consider bringing an extra pair of socks to change into during the race.
This could be just the boost you need.
In the joy of finishing, don’t forget about the feet that got you through. Ice baths and massages are a great way to get the inflammation out and promote healing. Most importantly, get off your feet as soon as you can.
For all your foot care needs, contact the Alpine Foot Specialists. We are committed to giving you the best care possible. We individualize care plans to meet each patient’s specific needs. Give us a call at 847-540-9949.