Prep Like a Pro – Getting Your Feet and Legs Ready for Race Day
Whether you’re gearing up for your first half marathon or aiming to beat your personal best, preparation is key. Many runners focus on mileage and nutrition—but neglect their feet and legs, which can lead to avoidable injuries and discomfort on the big day.
Proper preparation can help you run more efficiently, recover faster, and avoid common pitfalls like blisters, shin splints, and calf strains.
🦵Pre-Run Prep Checklist:
- Start with the right foundation—your gait. Your running style can significantly affect your risk of injury. A gait imbalance might not be noticeable until you ramp up your training. Our Biomechanical Pathway includes a thorough assessment of how your feet and legs move during walking and running, helping us recommend orthotics or exercises tailored to you.
- Don’t ignore your skin and nails.
Hard skin and thick nails can cause pressure points in your shoes during long runs. Our Traditional Podiatry service can treat calluses, corns, and nail conditions, making sure your feet are in the best condition come race day. - Footwear matters—review your shoes before the race.
Shoes lose their support over time, especially with high mileage. Make sure your running shoes still provide adequate cushioning and control. If you’re unsure, bring them to your podiatry appointment, and we’ll help assess them. - Stretch and strengthen.
Tight calves and weak ankles are common issues for runners. Regular stretching and strengthening exercises reduce your risk of injury and help improve your performance. Not sure what to focus on? We’ll guide you as part of your biomechanical pathway. - Don’t forget race-day tricks.
On the day, consider using blister pads, anti-chafe products, and moisture-wicking socks. Pre-tape areas where you tend to blister and carry plasters in your race belt just in case.💪 Whether it’s your first race or your fiftieth, we’re here to help your feet cross the finish line happy.
📅 Book a prep appointment at The Foot Room today—your feet (and legs) will thank you.
