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10 Tips For Running A Marathon
Category: Running & Marathons
Aug 7, 2006
Oliver Zong, MD
Getting ready to run your dream race? Here are some tips to help you avoid injury and make it a memorable event!
1. Stretching
Stretching primes the body for the strenuous activity ahead (and a marathon definitely qualifies as strenuous). Do it before and after but definitely before the marathon. Areas to concentrate on are the calves, hamstrings, quads and feet.
2. Shoes
There are shoes for every sport. There are shoes that can be used for different sports such as cross-trainers. If you're running a marathon, you don't want to use anything except running shoes. They are sport specific and concentrate on the unique needs that running demands.
You might take more than 30,000 steps during the race. Each step will generate force equal to three to four times your body weight across your knees, ankles, and feet. That is well over 5,000 tons. Running shoes are designed specifically to take this kind impact and in the right areas to best facilitate dissipation of the forces while running. Your feet will sweat a lot so spread talcum powder in your shoes to help keep your feet dry.
3. Orthotics
Don't even think of running 26 miles on hard streets without them. If you have arch or heel pain, you may be a perfect candidate for orthotics. A visit to your foot doctor can help for future races.
4. Socks
Cotton socks are good for absorbing moisture. However for a run of this magnitude, your feet will probably sweat, and sweat a lot. Your best bet will be an synthetic sock (with acrylic) that can wick away moisture from your feet. Make especially sure that the seams of your socks are not in an area of pressure.
Twenty-six miles can be unforgiving and your feet will not forgive you. If you cannot find a pair that fits correctly before the race just turn your socks inside out. That will keep the seams from sitting directly under your feet.
5. Anti-inflammatory medications such as Advil, or Aleve
While it may be tempting to take a few before the race to help "prevent" aches during the race, do not do this. It will only mask any pain that is felt during the race and can lead to more serious injury. Pain is a valuable feedback mechanism that you need to pay attention to during a long run.
6. Clip your toenails
Make sure they are not too long (that is sticking out past the tip of your toe). The last thing you want is for your toenail to catch in your shoe and painfully get ripped out. Make sure they are cut straight across as well. Your feet take a lot of punishment when running 26 miles and if the nail cuts into your skin, you'll have an ingrown nail to look forward to the week after and the pain you'll feel that night will be nothing compared to the pain you'll feel a few days later! Keeping with the nail theme, if you do damage your nails, have them checked out since that is often how fungal nails begin.
7. Toes
If you have hammertoes (toes that curl) and tend to get corn and calluses on the tips of your toes you may want to put some padding underneath your toes to prevent this. If your toes turn black or you notice black toenails after a few days (which is not uncommon), you probably have a subungual hematoma (bleeding under the nails).
If it's not painful you can just observe it. The nail may fall off. Just keep the area clean and dry. This is how fungal infections start. If however the nail is painful then seek treatment. You may need to have your nail bed drained which you definitely will not want to do to yourself. Or it may be the dreaded ingrown nail.
8. Blisters
They happen because of excessive friction between the shoes and your feet. Again, make sure your shoes fit properly. They should be laced up so that they are snug and form fitting. If your feet slide in them, then it's blister city. If you already know that you tend to get blisters, then apply Vaseline to the problem areas before the run.
Padded "blister proof" socks like those made by Thorlo are also a good investment. Lastly, applying moleskin to problem areas can also help keep your feet moving blister free. Some people think wearing two pairs of socks help but they usually add to the friction and increase temperatures.
9. If possible, visit your doctor
Patients of mine who run marathons come in the entire week before to get rid of corns, calluses, get moleskin, have their orthotics padded and in some cases receive cortisone injections for their heel spurs (plantar fasciitis) so they can run in their dream event.
10. R.I.C.E. -- When all is said and done
After crossing the finish line congratulate yourself. There are not enough kudos to express what you've just accomplished. Remember the man who ran the first marathon died. To help keep your "dogs" from barking, remember RICE. Rest, (that is obvious). Ice -- a nice ice water bath will help keep inflammation and swelling at bay. Compression -- such as ACE wraps will also help with swelling. Elevation -- keeping your feet up will help with rest, and will also help with swelling.