Marathons are considered one of the pinnacles of achievement for fitness runners -- these races are 26.2 miles in length and require months of preparation. This time isn't necessary only for your lungs and leg muscles, but also the supporting structures that will be enduring a lot of stress. The feet are in particular need of this preparation -- small bones comprise your feet, along with numerous muscles, tendons and ligaments. Foot injuries both internal and on the skin -- often in the form of blisters -- can make a marathon feel like torture. Being fully prepared is key to both success and comfort.
Step 1
Run consistently for several months leading into the race. To a large degree, the process of training your muscles and body for a marathon will also benefit your feet. Training helps prepare the foot bones for the stress of running long distances, strengthens the feet, and prepares your muscles for the workload. To let your feet gradually develop and prepare for a marathon, you should be running for at least two or three months before attempting the marathon -- many marathoners have been running for years and are well-conditioned. These runs need to feature long miles that help simulate the rigors of a full marathon.
Step 2
Prepare for the surface. If you spend all your training time on grass or dirt paths and then run a marathon on concrete, your feet will be shocked and in pain, and you may suffer muscular injuries or even a stress fracture. Most marathons are run on city streets, which means the running surface won't give your feet much forgiveness. Try to run at least two or three times a week on the running surface that will be featured in a marathon, and do your longest runs on this surface so that the feet aren't shocked and injured during the actual race.
Step 3
Run barefoot in the sand. If you have access to beaches or sandy paths, the benefit can be two-fold: running barefoot exposes your skin to sand, which will wear against your foot's skin and encourage the thickening of skin and development of calluses. Running barefoot also results in your foot muscles getting activated and getting a better workout in a shoe. These muscles are strengthened by running barefoot without being subjected to a hard surface, reducing the risk of a muscular injury to the foot when running.
Tips and Warnings
- Taking calcium and glucosamine supplements may be advisable if you are worried about bone density, which can increase the risk of a stress fracture. If you have a low bone density, talk to your doctor about the right way to prepare for a marathon -- exercise helps increase bone density by placing stress on the bones, but too much stress too quickly can overwhelm your bones.
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