Final Foot Care Tips to Prepare for the Melbourne Marathon: Your Guide to Race Day Readiness
With the Melbourne Marathon just two weeks away, it’s time to focus on the final phase of preparation. Whether you’re a seasoned runner or gearing up for your first marathon, ensuring your feet are in top condition is critical to making it through the 42.2 kilometres. Foot pain or injuries during the race can quickly turn an enjoyable experience into a tough day on the course.
Our podiatrist Andrew is running the marathon and here are his essential foot care tips to help you prepare for race day and cross that finish line without unnecessary pain.
1. Choose the Right Shoes for the Race
Your running shoes are your most important piece of equipment. The right pair can make all the difference, while the wrong pair can lead to blisters, soreness, and even injuries. Here’s what to focus on:
- Comfort and Fit: Make sure your shoes are the right size, with ample space in the toe box and a snug fit around the heel to avoid slipping. Shoes that are too tight can cause toenail problems and blisters.
- Wear Them In: If you’ve recently bought new shoes, ensure you’ve had at least a few long runs in them before the marathon. Ideally, you shouldn’t be running in shoes that are brand new on race day. If you are uncertain, it’s always safer to go with a pair that’s well-worn but not overused.
If you notice any nagging pain or blisters during your training, it might be worth consulting your podiatrist early to address any concerns.
2. Sock Selection: Minimise Friction
Socks are often overlooked but can play a big role in keeping your feet blister-free. Opt for socks made of synthetic fabrics like nylon or merino wool blends that wick away moisture. Moisture can soften the skin, increasing the chance of blisters, especially during long-distance running.
- Avoid Cotton: Cotton socks retain moisture, which can lead to friction and blister formation.
- Test Your Socks: Like your shoes, your socks should be well-tested during your training runs. Avoid using a brand new pair on race day.
3. Blister Prevention: Be Proactive
Blisters are a runner’s worst enemy. Preventing them starts with proper shoe and sock selection, but there are a few other precautions you can take:
- Apply Lubricant: Use anti-chafing products like specialised blister prevention sticks to areas prone to friction (e.g., the heels and toes).
- Taping or Patching: Some runners swear by taping vulnerable areas with sports tape, or using blister patches in high-friction zones. This can create a smooth surface to prevent rubbing.
4. Toenail Care: Trim and Protect
Long-distance running can take a toll on your toenails, often leading to bruising, blisters, or even lost nails if not properly managed. To avoid this, keep your toenails short, but not too short, in the days leading up to the race.
- Straight Cut: Trim your nails straight across to reduce the risk of ingrown toenails.
- File Rough Edges: Filing down sharp edges can help prevent the nails from catching on your socks or shoes, which can lead to nail trauma during your run.
5. Strengthen Your Feet: Conditioning Exercises
Two weeks before the marathon is not the time to make major changes in your training routine, but you can still focus on small foot-strengthening exercises to enhance your foot health and prevent injury.
- Toe Raises: Stand on one leg and slowly raise and lower your body using your toes. This can strengthen your arches and the muscles in your feet.
- Towel Scrunches: Lay a towel on the floor and use your toes to scrunch it up toward you. This is a simple but effective way to build strength in your foot muscles.
These exercises can easily be incorporated into your daily routine and may help reduce the risk of overuse injuries during the race.
6. Skin Care: Hydrate and Protect
Dry or cracked skin on your feet can lead to discomfort or infections during your marathon. Keep your feet well-moisturised in the weeks leading up to the race.
- Moisturise: Apply foot cream daily to keep your skin soft and hydrated.
- Avoid Over-Hydrating on Race Day: While moisturising is crucial, avoid using any oily or greasy products on your feet on race day, as these can make your feet slippery inside your shoes.
7. Foot and Ankle Stretching: Maintain Flexibility
Flexibility in your foot and ankle can help prevent injuries as you increase mileage.
- Ankle Circles: Gently rotate your ankles in both directions to keep them flexible.
- Toe Stretches: Use your hands to gently stretch your toes, especially if you tend to experience cramping in the arches or toes.
These simple exercises can be done in the morning or before bed, helping to keep your feet loose and ready for race day.
8. Don’t Ignore Foot Pain: Address Issues Now
If you’ve noticed any niggles, aches, or pains in your feet during training, don’t wait until it becomes a bigger issue. Now is the time to see your podiatrist if you have any foot pain, blisters, or concerns. Early treatment can prevent minor issues from becoming serious problems that might derail your marathon goals.
At Melbourne Podiatry Clinic, we often see runners who’ve pushed through foot pain only to have it flare up during the race. Booking an appointment now could make the difference between finishing strong and struggling through unnecessary discomfort.
9. Tapering Your Training: Rest Your Feet
As you taper your training in these final two weeks, it’s important to reduce the load on your feet while still keeping them conditioned for the marathon. Avoid any sudden increases in intensity or new activities that might put extra strain on your feet.
- Final Long Run: Your last long run should be no closer than 7-10 days before the marathon. After that, focus on shorter, easier runs to maintain fitness while giving your feet a break.
Final Thoughts: Look After Your Feet, and They’ll Look After You
With just two weeks to go until the Melbourne Marathon, taking care of your feet should be high on your priority list. Proper footwear, blister prevention, foot strengthening exercises, and attention to any minor niggles can all help ensure your feet are ready for the big day.
If you have any concerns or need professional advice, our team at Melbourne Podiatry Clinic is here to help. Let’s make sure you’re running on healthy feet so you can enjoy every moment of the race.
Good luck, and see you at the finish line!
Written by Andrew Maitland – Podiatrist at MPC