London Marathon preparation: foot care tips for runners

As the London Marathon approaches, runners of all levels are ramping up their training schedules. While the focus often lies on stamina, speed, and endurance, one essential aspect that can significantly affect your performance and comfort is the care of your runners' feet. 

Foot care for runners is not just about dealing with issues as they arise but preventing them in the first place. So, if you or someone you care about is training for a half marathon, it’s important to know how to take care of your feet properly in the run-up (no pun intended!) to the big day. 

The importance of proper footwear

The foundation of good foot care for runners starts with selecting the right footwear. Shoes that fit well — and are designed for your specific foot type and stride — can make a world of difference. 

Look for shoes with adequate support, cushioning, and a comfortable fit. It's also wise to visit a speciality running store where trained staff can analyse your gait and recommend the best shoe for you. Remember, as your shoes wear out, their support wanes, so it’s a good idea to replace them every 300 to 500 miles.

Daily foot hygiene tips

Keeping your feet clean and dry is key in preventing issues such as blisters, fungal infections, and odours. Wash your feet daily with soap and water, making sure to dry them thoroughly — and don’t forget about between the toes!

Applying a foot-specific moisturiser can help maintain skin elasticity and prevent cracks and dryness, but it’s best to avoid applying it between your toes where excess moisture can create problems.

Strengthening and stretching exercises

Runners' feet bear the brunt of the impact with every step, so strengthening and stretching exercises can enhance foot health. Toe curls, heel raises, and foot doming exercises strengthen the muscles, improve balance, and reduce injury risk. 

Stretching the Achilles tendon, calf muscles, and plantar fascia can also help maintain foot flexibility and prevent pain.

Blister prevention and care

Blisters are a common foot care issue for marathon runners, often resulting from friction and moisture. To prevent blisters, ensure your socks and shoes fit well without any pain points. 

Opt for moisture-wicking socks to keep feet dry, and consider using blister prevention tape or special powders on susceptible areas. If a blister does form, clean the area gently, apply an antiseptic, and cover it with a bandage to protect it from further friction.

Addressing common foot problems

Even with the best prevention strategies, runners might still encounter common foot problems such as plantar fasciitis, toenail issues, and arch pain. 

Early intervention is key. At the first sign of discomfort, assess your footwear, adjust your training plan, and consider consulting a podiatrist. Custom orthotics, proper stretching routines, and sometimes rest can address these issues effectively.

Rest and recovery

Finally, never underestimate the power of rest and recovery in your foot care routine. After long runs or intense training sessions, giving your feet time to recover is crucial. Elevate your feet to reduce swelling, use ice packs for inflammation, and consider gentle massage or foot baths to soothe tired muscles. 

Listening to your body and allowing adequate recovery time can prevent chronic issues and keep your feet ready for the miles ahead.

Take care of your marathon feet with City Foot Health

Proper foot care is essential, especially if you’re preparing for a marathon. Addressing foot discomfort early can prevent it from escalating into more serious issues that could sideline your training. Whether you're dealing with nagging pain, suspect an underlying condition like plantar fasciitis, or simply want to ensure your feet are in top condition for the race, professional podiatry guidance can make all the difference.

Consult with our experienced podiatrists at City Foot Health for a tailored foot care plan. Our team is dedicated to assessing and addressing your specific needs, whether that involves recommending exercises, footwear adjustments, or the use of orthotics to provide support and relieve pressure.