The Melbourne Marathon is just 2.5 weeks away and this year, Australia’s largest marathon has gone virtual from 5-13 December. Whether you are training for your first ever marathon or you’re a seasoned runner, the lack of crowds and other runners around you will be a very different experience. While all of that is out of your hands, there is plenty that you can still control.
Most of the hard work is now done. Now is the time for final preparations and considerations. CSSM Podiatrist Genevieve Scott has been working with athletes of all skill levels to prepare for the event and shares some tips to make sure your feet get through the event unscathed.
Over-training at this stage can increase your risk of injury and have a negative impact on the day of the marathon. Make sure you incorporate your recovery strategies and include plenty of rest. Adequate hydration and nutrition will be important at this time.
In the next week you should trial your race day strategy. Use your second to last long run to trial exactly what you plan to do on race day from your carb load all the way through to your last kilometre.
You don’t want to wear a brand new pair of shoes for the event. This can increase your risk of blisters or other problems. Shoe manufacturers often change products from season to season. So even if you try and buy the same brand and style of shoe consistently, there can be variability in the overall fit and comfort level for you. Try and wear something new-ish. A pair that are neither too worn or too new.
If you’ve done all of your training in cushioned shoes, you should run your marathon in cushioned shoes – don’t be tempted to change at the last moment, your feet won’t be prepared.
If you have bought a new pair of shoes for the event, you should have broken it in by now, alternating between your new and old shoes during training.
Runners will be well aware of the importance of good socks and are aware that socks should always be made from a natural fibre, such as cotton. Wool and bamboo are good alternatives. Polyester or other synthetic materials will most likely cause your skin to sweat more and can increase your risk of blisters and other friction.
Good luck to all our patients who will be running this year. We wish you all the best and congratulate you on your efforts!
About the author
Genevieve Scott is a senior podiatrist who loves helping people return to work or sport pain free.
Whether it’s an acute sporting injury like ‘turf toe’ or plantar fasciitis, toe walking in children or a more chronic condition such as arthritic foot pain or diabetic foot care, Genevieve loves the challenge of improving someone’s lifestyle and wellbeing.
For any last minute tips about how best to prepare for the Melbourne Marathon, contact the clinic.
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