How to Train Your Feet for a New Year’s Marathon
So, you’re thinking of running a marathon in the new year. The team at Stavros O. Alexopoulos, DPM thinks that’s a great idea! But while going from the couch to 26.2 miles is an incredible goal, your feet might not be able to endure over 30,000 strikes against the pavement in a single day. Here’s how to prep them properly for a marathon.
Respect the 10% Rule
The biggest mistake New Year’s resolution runners make is taking too great a leap in January. You’re motivated, so you go from running zero miles to fifteen miles in a week. This is the fastest way to get a stress fracture. Your bones actually need time to remodel and get denser to handle the impact.
Stick to the 10% Rule: never increase your weekly mileage by more than 10% over the previous week. This slow build allows your tendons and bones to toughen up without snapping under the pressure.
Get a Gait Analysis
Before you log a single mile, consider visiting your trusted podiatrist for a gait analysis. Do your feet overpronate or supinate?
Buying a shoe because it’s the best-rated or looks cool doesn’t mean it’s the right purchase for your feet. A shoe that fights your natural foot strike and biomechanics will lead to shin splints, IT band syndrome, or black toenails before you even hit the double-digit training runs.
Avoid Black Toenails
Speaking of black toenails, when you run long distances, your feet swell. If your shoes are just right in the store, they are too small for a marathon.
Try buying your running shoes at least half a size larger than your street shoes. This gives your toes room to splay and prevents them from slamming into the front of the shoe, which causes the bruising and nail loss that haunts marathoners.
Toughen Your Skin
Blisters are the number one reason people DNF (Do Not Finish), so start pre-treating your high-friction areas now by wearing moisture-wicking, synthetic, or wool socks. Cotton holds sweat, softens the skin, and leads to undesirable foot conditions.
Also, experiment with anti-chafe sticks or toe caps during your shorter training runs to see where your hot spots are before they become 26-mile-long problems.
Stretch Your Calves
Don’t wait for pain to start stretching! Your calves and your plantar fascia are a single unit. If your calves are tight, your feet pay the price.
Use a foam roller or a lacrosse ball on your arches and calves every single night.
Good luck with the training!
For any questions about foot health and wellness, reach out to the tenured staff at My Chicago Foot Expert by calling (773) 561-8100 or by clicking here to schedule an appointment with Cook County podiatrist Stavros O. Alexopoulos, DPM, in our modern, comfortable Ravenswood office today.
