Marathons can take a toll on your feet
Regular running, especially training for a marathon or triathlon, can do a number on your feet. In addition to blisters, more serious and painful conditions also can occur. Months of training and 26 miles of running on the day of the marathon may leave you with aches and pains. Before you start training, go to a sporting goods store to get the appropriate shoes. You’ll need to take your gait as well as the expected performance into account.
After you’ve run your race, follow these recovery tips:
Expect blisters. Running a marathon puts immense pressure on your feet. Blisters are common. If you have blisters, cover them with blister plaster, which will protect the blister and promote speedy healing of the affected area. Don’t go on any long runs until blisters have healed.
Give your muscles a good stretch. Your soles probably ache. Try rolling the bottom of your foot on a PediRoller or a frozen bottle of water, which helps to stretch the muscles in the bottom of the foot and relieve pain. This is particularly helpful for people who suffer from conditions such as plantar fasciitis.
Rest. Even if your feet feel normal, they will be recovering for at least a week after a marathon. Limit walks to less than an hour for the first week, and give yourself at least four to six weeks before resuming intense training. When you do start running again, try using protective padding in your shoes to prevent rubbing.
Pay attention. If your joints are red, swollen or painful, stop what you’re doing right away. If the pain continues, visit your physician.