marathon ville préparer ses pieds

How to prepare your feet properly before a marathon?

You have decided to participate to a marathon, but don’t know how to take care of your feet before this intense challenge? Here are some tips to prepare your feet properly and improve your performance. These advices can also be interesting for those who practice running as a simple leisure activity. Our feet and muscles are usually under great strain and it is always better to give them a boost before the D-Day.



training marathon prepare feet





The first trick to strengthen your skin is tanning. This method will increase the number of cells present in the epidermis and thus harden the arch of the foot, which will be more resistant to friction without cracking. Lemon juice is the most effective and natural product. It will therefore be sufficient to apply the juice of half a lemon to the feet once a day. You must start tanning 3 weeks before the marathon because that is how long it takes for our skin to renew itself.





soigner pieds marathon



The complementary step to tanning is to hydrate your feet. This will soften the skin that has hardened considerably as a result of the use of citric acid-based products. There are many creams on the market, but the most effective are those made with shea butter. Two weeks before the event and once a day, apply the cream to the most sensitive areas of the feet. You can also use an anti-friction cream that will protect the skin from abrasion and thus prevent the appearance of blisters. Running for 40 km will inevitably cause friction and irritation, therefore applying this type of cream could spare you unbearable foot pain.







The insoles:


In order to increase the stability of your feet, it is necessary to wear soles in addition to your adapted running shoes. The soles will absorb shocks and therefore reduce the risk of injury. Thanks to its SHS shock absorption system allowing better cushioning, our connected Run Profiler soles will be perfect for this situation. Learn more…




The socks:


Wearing technical socks that allow perspiration to evacuate will make the difference. Furthermore, they will ensure essential regulation during an effort that can result in swelling and sweating of your feet. The socks must be seamless, so as not to exert friction. You can also wear them the day before, so that the fabric does not damage the skin on race day.




Take care of your feet:


podiatrist heal feet before marathon




It is also essential to take care of your nails and skin as soon as possible and not wait until the last minute to do so. Nails should not be too long or too short and calluses should be treated. The ideal solution is to consult a podiatrist specialized in sports two weeks before the marathon. He will give you excellent advice and will put everything in order by showing you how to do it next time.










Prepare your skin on D-day:



Apply benzoin tincture after lemon juice for one week before the race.  This resin solution from Thailand or the Sumatran swamps, is sold in pharmacies. It is used to protect and strengthen the skin by forming a protective film and preserving moisture. On the morning of the race, you can also apply this solution.

One hour before the event, apply a large amount of anti-friction cream to the feet and socks. The longer your race, the more cream you will need to apply to avoid burns. The most sensitive can also put bandages on the support areas.




Do not wear new equipment:

adapted equiment sport marathon




Last but not least, never wear new shoes or socks on marathon day. Keep your equipment already used and adapted to the shape of your feet and do not change the day before! A new pair of shoes or socks can exert pressure when the foot heats up and sweats, causing severe pain and the risk of blisters.

After the race:


Feel free to relax after the race to minimize contractures. Take time to prepare a relaxing bath, get a massage with a special moisturizing cream and your body will be back in no time.


relaxing bath after marathon


Now that you know the ideal methods to protect your feet, all you have to do is train well and you will be at the top of your performance. If you know of any other tips, don’t hesitate to tell us in comment. About this, good race!


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