Melbourne Podiatry Clinic

Pre-marathon checklist: Step 1

Committing to the full marathon is an anxiety-inducing thought. Not just the commitment to the event but to the months of
training and kms to get you there. It is something many want to tick off the bucket list but the physical and psychological demands make the marathon a true test of human endurance.  I’ve set myself a goal and am competing in the Melbourne Marathon this year, giving myself a 12-week time frame to prepare for the main event. I’ve created a series of blog posts compiling my top tips to put your best foot forward on race day.

Shoes:

Step one is finding shoes to take you all the way through your training and the race. Selecting a running shoe can be a daunting
process with so many on the market here are my top tips for finding the right shoe for you:
  1. Don’t change it up too much! Going from a really supportive shoe or one with a lot of cushioning to a more minimalist runner can do a lot more harm than good.  If you are new to running, a more minimal a shoe the greater the load placed on your foot. So when choosing a new shoe to pick it up, it should be relatively firm through the heel and only flex through the forefoot where your forefoot flexes.
  2. The support debate. NOT EVERYONE needs a ‘supportive’ runner. Shoes are marketed as ‘supportive’ if they have a denser EVA through the arch. This doesn’t mean it’s the best shoe for every foot. Different levels of support work better with different foot shapes and running gaits. If you are not sure then book an appointment with a qualified sports podiatrist to make sure you’re in the right shoe.
  3. Wear in your shoes before the big day! Blisters are can add extra pain and stress to race day. Technical running socks are a godsend and a must for endurance running.
  4. When do I need to replace my shoes? The midsole of a shoe generally lasts about 500kms before the rubber begins oxidizing and shoes lose its shock absorbing ability. This can lead to joints and muscles taking more load and can lead to injuries. As a general rule of thumb if I’m running regularly I change my shoes every 6-8 months.
  5. My current shoe. I swear by the Mizuno Wave Rider and will be using it come race day. It’s super light and the waveplate through the rear foot provides great shock absorption without adding too much weight or softness to the shoe. 
Once you’ve got the right shoe it’s time to talk training loads. Keep an eye out for the next blog all about tracking your activity and progressive overload.
Essendon Podiatrist
Tara Bowman
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