Running a Marathon: Preparation and Recovering Right

Running a marathon is a remarkable achievement that requires months of dedicated training. Failure to prepare or rushed recoveries, however, can end up souring the experience for runners of all levels.

At the Reconstructive Foot and Ankle Institute, we understand the crucial role that proper foot care plays in ensuring a successful race. In this blog, we’ll provide valuable insights on preparing your feet for the demands of a marathon and optimizing your post-race recovery.

Pre-Race Preparation

Before embarking on your marathon training, schedule an appointment with a podiatrist for a thorough foot evaluation. This will help identify any potential issues that could impact your performance or increase the risk of injury.

From there, consider prioritizing:

Proper Footwear: Investing in high-quality running shoes that are specifically designed for your foot type and running style is essential. Ensure your shoes provide adequate support, cushioning, and stability. This is especially important for flat-footed runners:

  • Dr. Michaels Says: Remember, running shoes for flat feet are specifically designed to provide support and stability for individuals withflat arches or overpronation. Shoes should provide adequate support for flat arches, which may include firmer midsoles or built-in arch supports to prevent overpronation… running shoes for flat feet should be snug and suppress any unwanted foot movement from occurring while running.”

Strength Training: Incorporate targeted strength training exercises for your feet, ankles, and lower legs. These exercises can help improve foot function and reduce the risk of injuries.

And don’t forget the toes!

  • Dr. Michaels Says: “Foot function is very much related to toe strength…think of them as an anchor that allows you to release power and energy during movement. Toes play a role in stability, acceleration, and jumping, so any imbalance of the toes, such as bunions or hammertoes, can compromise both foot strength and balance overall.”

Post-Race Recovery

Both of the options below will help you stay relatively pain free, with no lingering overuse injuries keeping you off your feet for long.

Sore Arches? Try an Epsom Salt Soak! It’s as relaxing as it sounds, and it works, too:

Toe Spacers Make a Difference. These have gained popularity in recent years for a reason:

  • Dr. Michaels Says: “I recommend toe spacers to almost every single one of my patients…While they can offer relief to those with conditions like bunions, hammertoes, neuromas, or plantar fasciitis, they’re also a good way to give tired feet some TLC…A great form of recovery after a day in tight shoes. “

That’s all for this post! If the issues above sound familiar or you just want help selecting a new pair of shoes, be sure to give us a call.

Reconstructive Foot & Ankle Institute offers comprehensive podiatric services! Call us at 301-797-8554 or contact us to schedule an appointment. Located in Hagerstown & Frederick, MD, we’re ready to meet any of your foot health needs.