Start Your Marathon Training Off on the Right Foot - Suffolk Foot and Ankle

Start Your Marathon Training Off on the Right Foot

Start Your Marathon Training Off on the Right Foot

Whether you’re training for your first marathon or preparing for your 15th, it’s imperative to begin your training program on the right foot. Repetitive impact placed on the feet and ankles during a long run in addition to lack of experience can cause hairline fractures as well as other foot injuries. Common running-related issues, which are often not addressed, include muscle imbalances, lack of flexibility, improper shoes and overly tight muscles.

Many foot problems that marathoners see are due to the repetitive pounding on their joints over months of long-distance running. On average, runners take between 30,0000 – 40,000 steps during a marathon and the impact on your feet can be almost four times your body weight. Even if you have the perfect form, injuries and pain are often unavoidable with that type of stress.

Besides keeping yourself strong and flexible, it’s wise to adhere to a training program. This will assure that you don’t increase mileage too quickly which will lead to injury. Pay close attention to your feet during training to prevent stress and injury! Avoid increasing mileage too quickly. Your feet will be more vulnerable to stress fractures if they aren’t ready.

Training for marathons should start well in advance with a solid training plan. This should typically start at least 20 weeks prior to the event. Get your marathon training off on the right foot with these tips:

  • Start a training program that is appropriate for your experience level.
  • Start at low mileage and increase slowly.
  • Always make sure to stretch and properly warm up to reduce strain on joints, tendons and muscles. A warm-up is vital and even more crucial during the beginning stages of training.
  • Choose appropriate athletic footwear to compliment your foot structure, body type, running environment and planned training plan.
  • Look out for seasonal hazards such as leaves and ice. The last thing a runner needs during training is a slip, trip or fall. Pick your routes carefully always taking the conditions into consideration.
  • Don’t ignore pain! If pain gets worse even with reduced exercise and rest, stop training and contact Suffolk Foot & Ankle today!

Stress fractures often occur from overtraining, but additional problems you may experience include:

Before you start any marathon training, our Suffolk Foot & Ankle recommends a visit for a complete evaluation of your lower extremities. One of our podiatrists will identify potential problems, give training tactics, prescribe an orthotic device for your running shoe if needed and will recommend the best type of footwear for injury-free training until race day! If you have already started training and are experiencing pain in your foot or ankle, it’s important to come in as soon as possible for an exam to stop further injury.

We understand that training for a marathon is very hard work that takes time and dedication. Contact Suffolk Foot & Ankle to set up your pre-marathon training appointment to ensure good foot health throughout your entire training program to help you achieve your fitness goals.