Marathon season is an exciting time for runners. Months of training, early mornings and long runs all lead up to one big day. Whether you’re preparing for the Dublin Marathon or tackling your first 5K, your feet do a lot of the hard work!
While most runners focus on their training plans, nutrition and finishing time, foot care can sometimes take a back seat until something starts to hurt.
Blisters, black toenails, sore heels and aching arches are common complaints among runners, particularly when training distances increase. The good news is that a little preparation before race day, followed by the right recovery afterwards, can help keep your feet in good shape.
At South Dublin Podiatry, we regularly see patients experiencing foot and ankle problems related to running. Here’s our guide to looking after your feet before and after a marathon.
Before the Marathon: Get Your Feet Race-Ready
1. Make Sure Your Running Shoes Fit Properly
Your running shoes are one of the most important pieces of equipment you own. Shoes that are too tight can cause rubbing, blisters and black toenails, while a poor fit may contribute to discomfort during longer runs.
Your feet can swell during prolonged exercise, so make sure there’s enough room for your toes to move comfortably without your foot sliding around inside the shoe.
Most importantly, don’t introduce brand-new running shoes on race day. Stick with footwear you’ve already tested during your training runs, particularly on longer distances.
If your shoes are worn out, uncomfortable or no longer providing the support you need, replace them in good time to allow yourself to get used to the new pair.
2. Prevent Blisters Before They Start
Blisters are one of the most common problems runners experience. They develop when repeated friction causes damage to the skin, often around the toes, heels and sides of the feet.
To reduce your risk:
- Wear comfortable, well-fitting running socks designed to manage moisture.
- Make sure your socks aren’t bunching up inside your shoes.
- Address rubbing or hot spots as soon as you notice them.
- Consider using an appropriate anti-friction product on areas prone to rubbing.
- Avoid experimenting with new socks, shoes or products on race day.
If you regularly develop blisters in the same area, it may be worth having your footwear and foot mechanics assessed to see whether there’s an identifiable cause.
3. Don’t Ignore Your Toenails
Long toenails can press against the front of your running shoes, particularly when running downhill or over long distances. This can cause bruising beneath the nail, discomfort and sometimes a black toenail.
Keep your toenails trimmed to a comfortable length, cutting them straight across rather than digging down into the corners.
Avoid cutting them too short immediately before race day, as this can leave the surrounding skin irritated. If you have thickened, painful or problematic toenails, a podiatrist can advise on appropriate care before your race.
4. Deal With Corns and Calluses in Advance
Corns and calluses develop when repeated pressure and friction cause the skin to thicken. While a small amount of callus can be protective, excessive build-up or a painful corn can become uncomfortable during long runs.
If you have areas of thickened skin that regularly cause discomfort, arrange an appointment well before race day. A podiatrist can assess and treat the affected areas and advise on managing the pressure that may be contributing to them.
Avoid trying unfamiliar treatments or aggressively removing callus just before your marathon, as this could leave your skin sore or damaged when you need it most.
5. Listen to Your Feet During Training
Training for a marathon puts considerable demands on your feet and lower limbs. It’s normal to feel tired after a long run, but persistent or worsening pain shouldn’t be ignored.
Heel pain, arch discomfort, pain across the ball of the foot and Achilles tendon pain can all affect runners. Increasing your training distance too quickly may contribute to overloading these tissues.
If pain keeps returning, affects your running technique or continues after you’ve finished exercising, consider getting it assessed rather than simply pushing through it.
A podiatry assessment can help identify possible contributing factors and determine whether footwear advice, exercises, training modifications or further investigation may be appropriate.
Remember: race day isn’t the ideal time to discover that an existing foot problem needs attention. Give yourself enough time to address concerns before the event.
After the Marathon: Helping Your Feet Recover
Crossing the finish line is a huge achievement, but your feet may need a little extra attention once the excitement wears off!
1. Check Your Feet for Blisters and Skin Damage
After your race, take a few minutes to inspect your feet carefully. Look for blisters, areas of redness, broken skin and any swelling or bruising around the toes.
Gently clean your feet and dry them thoroughly, particularly between the toes.
If you have a blister, avoid deliberately popping it. Protect it with an appropriate dressing and monitor it for signs of infection. If redness spreads, pain increases or you notice discharge, seek medical advice.
If you have diabetes, reduced circulation or reduced sensation in your feet, seek professional advice promptly about any new skin damage.
2. Don’t Panic About a Black Toenail
A black toenail after a marathon is often caused by bleeding beneath the nail due to repeated impact or pressure from footwear. It can be uncomfortable and may take several months to grow out.
If the nail is newly discoloured and very painful, significantly swollen or lifting, have it assessed. Don’t attempt to drill or puncture the nail yourself to release pressure.
A podiatrist can assess the nail and advise whether any treatment is needed. Not every black toenail requires intervention, but significant pain or uncertainty about the cause should not be ignored.
3. Give Your Feet a Break
After months of training, it can be tempting to get straight back into your usual exercise routine. However, recovery is an important part of the process.
Allow yourself time away from strenuous running and return to activity gradually, depending on how you feel and whether you have any injuries.
Comfortable footwear, adequate rest and gentle movement as tolerated can help you recover. If your feet or ankles remain painful, don’t force yourself through another run simply because it’s on your training schedule.
4. Pay Attention to Lingering Pain
Some general muscle soreness after a marathon is expected. However, significant swelling, worsening pain, difficulty bearing weight or pain that remains localised to a particular area may indicate an injury that needs assessment.
Problems such as stress injuries, tendon irritation and plantar heel pain can require more than a few days of rest.
Seek medical advice promptly if you have severe pain, cannot bear weight, or develop a hot, red and swollen foot, particularly if you also feel unwell.
If discomfort persists or keeps returning when you resume running, a podiatrist can assess your symptoms and help guide the next steps.
5. Prepare for Your Next Running Goal
Once you’ve recovered, it’s worth reflecting on how your feet managed the training and race itself.
Did you develop repeated blisters? Were your toenails sore? Did heel or forefoot pain keep returning? Did your shoes feel comfortable over shorter distances but cause problems during longer runs?
These are useful things to consider before starting your next training block.
A biomechanical assessment may be helpful for runners experiencing recurring foot or lower-limb problems. Depending on the findings, your podiatrist may discuss footwear, exercises, training adjustments or whether custom orthotics could be appropriate.
The goal isn’t simply to get through one race. It’s to help you continue running as comfortably and safely as possible.
When Should You See a Podiatrist?
Consider booking an assessment if you experience:
- Recurrent blisters, corns or painful calluses.
- Thickened, painful or repeatedly bruised toenails.
- Heel pain or arch discomfort during or after running.
- Pain across the ball of your foot.
- Persistent Achilles tendon or ankle discomfort.
- Pain that changes your running technique or stops you training.
At South Dublin Podiatry, we can assess foot and ankle concerns, provide appropriate routine foot care and help runners explore treatment options suited to their individual needs.
Your feet carry you every step of the way. Give them the care they deserve!