How to Take Care of Your Feet for a Marathon

Preparing for a marathon goes far beyond physical training and race strategy. Your feet are the main protagonists of each kilometer, and keeping them in perfect condition is key to crossing the finish line without pain or injury.

Poor care can not only ruin the experience, but also leave after-effects that will stay with you long after the last stretch. Therefore, here we review the essential points to take care of your feet before, during and after a marathon.

Choosing the Right Footwear

It seems obvious, but not all runners pay as much attention to their shoes as they should. A common mistake is to try them out shortly before the race or to rely solely on the brand or the design without assessing the adaptation to the foot. The ideal is to run with a model that you have already trained with for several weeks and that, in addition, fits your footprint, your weight and the type of terrain you are going to run on.

For a marathon, opt for shoes with good cushioning and stability, which help reduce the constant impact on the joints and allow a smooth stride over long distances. Also remember to check their condition: if they have been worn for many kilometers, it is best to renew them before the race.

Progressive Training for your Feet

General physical training is essential, but you must not forget to work on your foot endurance. It’s not just about adding miles: strengthening your foot muscles and improving your flexibility can help you avoid common discomforts such as plantar fasciitis or metatarsal overload.

Incorporate specific exercises for the intrinsic musculature of the foot, such as walking barefoot on uneven surfaces (walking barefoot on the sand at the beach or on the grass for example, being careful not to step on anything that could damage you), picking up objects with your toes or daily stretching of the sole and toes. It is also advisable to gradually increase the volume of your long runs so that your feet can gradually adapt to the effort involved in a marathon.

Skin and Nail Care

One detail that many runners overlook is the daily care of skin and nails. Before a marathon, keeping your feet moisturized is essential to avoid the appearance of cracks and calluses that can cause discomfort during the race. Use moisturizer daily, but do not overdo it in the days leading up to the race so as not to soften the skin too much.

Nails also require attention: they should be cut straight across and not too short to avoid digging in or bruising from the continued pressure of running shoes. An inadequate cut can result in pain or even the loss of a nail after a marathon.

Technical and Seamless Socks

Socks are as important as shoes. Avoid cotton socks and opt for technical, seamless models with breathable materials that help manage moisture and reduce friction. This will minimize the risk of blisters, one of the most common problems during long-distance races. If you have areas that are particularly sensitive to chafing, apply petroleum jelly before the start or use specific dressings to protect these critical areas.

Basic First Aid Kit Pre and Post Marathon

Although during the race you will carry the minimum, it is advisable to prepare a small first aid kit for before and after the race. Some essential items are:

• Vaseline to prevent chafing and blisters.
• Dressings for possible wounds.
• Moisturizing cream for skin recovery after the race.
• Topical anti-inflammatory in case of overload.
• Cold spray to soothe the muscles after crossing the finish line.

The Importance of Good Inoles

Beyond footwear, insoles play a fundamental role in protecting the foot during a marathon. Not all runners use them, but they can make a big difference, especially if you have a particular footprint, suffer from frequent overloads or simply want to improve stability and impact distribution during the 42 kilometers.

In this sense, the Smou Sport Resist is an option especially recommended for marathon and long distances. They are designed to offer extra cushioning and stability without compromising freedom of movement. In addition, they help to maintain a more balanced stride, distribute pressure evenly and reduce muscle fatigue, key factors when you have been accumulating kilometers for several hours.

Without being invasive or altering the natural feel of running, these Inoles provide discreet but effective support, capable of protecting the most stressed areas of the foot, such as the heel or metatarsal. And all this without losing breathability, which is essential to maintain comfort throughout the run.

If you are preparing for your first marathon or if you have already experienced discomfort in other long races, incorporating insoles such as the Smou Sport Resist can help you get further and, above all, enjoy the road without your feet taking their toll on you.