With the Women’s Mini Marathon coming up at the end of the month, many people are increasing their walking, jogging, and running in preparation for the big day. Whether you’re aiming to run the full distance, jog with friends, or simply enjoy the atmosphere and cross the finish line, taking care of your feet during training is essential.
At South Dublin Podiatry, we often see patients in the weeks leading up to events with issues that could have been prevented with a little preparation. Looking after your feet now can help you train more comfortably and reduce the risk of injury on the day.
Start With the Right Footwear
One of the most important parts of marathon preparation is wearing suitable runners. Shoes that are too old, too tight, or lacking support can contribute to:
- Heel pain
- Blisters
- Arch pain
- Shin splints
- Knee discomfort
Ideally, your runners should:
- Fit comfortably with room around the toes
- Provide good cushioning and support
- Be appropriate for your foot type and running style
- Be worn in before race day
Avoid wearing brand-new shoes for the event itself.
Build Up Gradually
A sudden increase in walking or running can put stress on the feet and lower limbs. Gradually increasing your distance allows your muscles, joints, and feet time to adapt.
Listen to your body during training. Persistent aches or pains should not be ignored, particularly:
- Heel pain first thing in the morning
- Pain in the arch
- Pain across the ball of the foot
- Toenail discomfort
- Swelling or tenderness
Addressing small problems early can help prevent bigger injuries closer to the marathon.
Don’t Ignore Blisters
Blisters are one of the most common issues we see during marathon season. Friction, moisture, and poorly fitting footwear can all contribute.
To reduce your risk:
- Wear moisture-wicking socks
- Avoid cotton socks for long walks or runs
- Keep feet dry where possible
- Use blister plasters or protective tape on known problem areas
- Make sure your shoes are properly fitted
If you develop painful or recurring blisters, it’s worth having them assessed before race day.
Look After Your Nails
Long-distance walking and running can place repeated pressure on the toenails. Nails that are too long or improperly cut may lead to:
- Bruising under the nail
- Thickened nails
- Ingrown toenails
- Pain during activity
Keeping nails trimmed straight across and at an appropriate length can make a big difference during training.
Stretching and Recovery Matter Too
Foot care doesn’t stop after training. Stretching the calves and feet, resting when needed, and allowing proper recovery time all help reduce strain on the body.
Simple recovery tips include:
- Gentle calf stretches
- Rolling the foot on a massage ball
- Elevating tired feet
- Staying hydrated
- Taking rest days when needed
When to See a Podiatrist
If you are experiencing ongoing foot pain or discomfort during training, it’s best to address it early rather than trying to “push through.”
A podiatry appointment can help with:
- Foot pain assessment
- Injury prevention advice
- Biomechanical assessments
- Footwear recommendations
- Corn and callus treatment
- Nail care
- Advice for training safely
Whether you’re an experienced runner or taking part for the first time, healthy feet can make your training far more enjoyable.
If you’re preparing for the Women’s Mini Marathon this month and would like support with your foot health, our team at South Dublin Podiatry would be happy to help.