Lindsey Ebbs Podiatry - Podiatry Insights

Our top tips for preparing to run a marathon

Preparing for a marathon or a half marathon takes dedication and a lot of time, applying these simple tips can make the experience a more positive one.

Trainers

Only race in a pair that you have already trained in, if happy with your first purchase then buy an identical pair and train in them both. If something happens to one pair, for eg: the dog eats them the night before a race then the second pair can be worn without any issues. Pronation and supination are normal movements within the gait cycle so there is no need to buy a specific trainer, purchase a neutral, stabile cushioning pair and if you are prone to lower limb injuries then consult a Podiatrist or Physiotherapist for an MSK assessment. A trainer’s lifespan is approximately 300-500miles after that it loses it function and shock absorption.


Socks

Always buy moisture wicking socks that transport the sweat away from the skin as wet skin is a major contributing factor to foot blisters. Do not use cotton socks as this keeps the moisture next to the skin. Wearing two thin pairs of socks will reduce the friction applied to the skin and Merino wool and Cool Max are the perfect materials for blister prevention. Our favourite is darn tough socks and we even wear them to work! The length of the sock is a personal preference as are compression socks.


Lace locking

Foot movement in the shoe can cause blisters especially on the ends of the toes or under the nails. This happens when the toes get knocked against the front of the shoe every time the foot contacts the floor and the foot then moves forward in the shoe. Lace locking is such a simple way of preventing blisters, making sure the ends of the laces are tucked into the lacing at the front of the shoe, this stops them flapping around especially when its wet, reducing the risk of blisters around the ankle area.


Load management

Optimising training schedules and reducing the likelihood of an injury. This applies to any sport including running and it is basically calculating your load by multiplying your weekly intensity by volume and frequency. This information enables you to achieve the most out of your training and ultimately preventing any injuries. You may know it as the `acute to chronic workload ratio`. Tim Gabbett is the world-renowned expert on this subject and here is a link to his website www.gabbettperformance.com.au


Dioralyte

Take a couple of sachets in your after-race bag, sprinkle the contents of a sachet into a bottle of water at the end of the marathon. This helps to redress the electrolyte balance, especially if it is a hot day, drinking a lot of water is essential for hydration but can also dilute the bodies electrolytes.


Extra clothing

To change into after finishing the event, sweating during the race is normal but it is so easy to get cold when you stop. a quick and easy change of light clothes solves that problem. Some events do provide the foil sheets to help keep you warm but switching out of wet clothes is preferable.


Extra shoes

A pair of flip flops or larger looser trainers to travel home in is recommended, after a marathon your feet swell and increase in size, you may have blisters which would really appreciate a looser fitting footwear. Oofos and Hoka one one do a great range of race recovery footwear.


Post-race food

Pack recovery bars in your race bag these replace the bodies expended glycogen stores, buttered malt loaf, chocolate milk, pretzels, crisps, fruit + nut bars and a piece of fruit all do the same thing. Even though you may not feel like eating, try to consume one of these items with 30 minutes of finishing your event.


If you are participating in the London marathon, we may see you at the finishing line as that’s where we will be…..treating those poor soles!

Finally, enjoy your race, it is an amazing achievement!!


About the author

Lindsey Ebbs

Bsc, Pod, Med, MChs MCPod

Lindsey qualified in 1988 from Durham School of Podiatry as a State Registered Chiropodist. Lindsey then returned to Durham in 1993 and qualified with a BSc in Podiatric Medicine.

Read more...

After working in a private practice in Guisborough and briefly for the NHS, Lindsey set her own practice up in 1989 at Mulgrave place, Whitby. Two years later Lindsey moved to Hunter Street and developed the Hunter Street Podiatry practice for 23 years before moving to the Green Lane Centre in 2013.

When fundholding for GP practices was introduced in 1991 Lindsey was asked to set up a six month pilot Podiatry scheme for Egton Medical Practice to see if it could be rolled out nationally. It was so successful Lindsey stayed for Eight years! These clinics are now present in most GP practices all over the country.

Lindsey specialises in Biomechanics (Musculo- Skeletal Care) with Prescription Orthotics, helping patients with painful joints/muscles and sports people to achieve their full potential of movement.


More Insights

Is a heel spur the cause of your foot pain?

Perhaps you have been told by a friend, a concerned family member, or a health professional that you have a heel spur but they can only be guessing!


Podosmart Wi-Fi Digitsoles

The insoles are a clever innovative piece of equipment that can quantify the movement of the body with different mobility disorders such as neurological, orthopaedic, age related or sporting injuries...


Marco the M6 MLS Robotic Laser

I have been using a laser in practice for 25 years now and have long realised the great outcomes that can be achieved by them, so after extensively researching the Class 4 MLS laser, which is quite unique to other class 4 lasers in that it doesn’t emit heat, I realised this was the laser I wanted to upgrade to...


Our top tips for preparing to run a marathon

Preparing for a marathon or a half marathon takes dedication and a lot of time, applying these simple tips can make the experience a more positive one...


Ingrowing toenails and how to get rid of them permanently

Many people think they have ingrowing toenails when in fact what they have are involuted (curved) or thickened nails...


Not just a dog - a friend, a confidant, a counsellor and a personal trainer!

Dogs have always been a large part of my life, I have never known a time without a dog from being a small child through to an adult, after having my own children and working full time...


How do we sterilise the instruments we use in clinic

Infection control is something Podiatrists alongside all the medical profession take very seriously. Reducing the transmission of microorganisms like bacteria, viruses and fungal infections...


How 'muscle memory' helped my recovery from shoulder surgery

Is muscle memory a thing? Yes, it is! Not that we have mini brains in our muscles as the brain is definitely located in the head! But there is no doubt that our muscles remember movement...


What Is Swift and Why Do We Use It to Treat Verrucae?

Verrucae are caused by infection in the skin from the Human Papilloma Virus (HPV). They are often harmless and can disappear on their own, but sometimes...


What you wouldn’t expect to see at the end of a Marathon

(from Podiatrists who were at the finish line)


Fascial manipulation of the lower limb. (Stecco Method®)

Fascial is a band or sheet of three-dimensional connective tissue, primarily made of collagen it surrounds every tissue, muscle, tendon, nerves, blood vessels and organs of the body...


5 top tips to prepare your feet for winter

Winter time can be quite harsh on the feet, they go from a warm centrally heated houses to artic conditions outside, which takes...


Plantar Fasciitis

This is the most common heel pain complaint we see in clinic. It is an inflammatory condition of the plantar fascia caused...


Verrucae and Warts

Human papilloma virus (HPV) is the cause of warts and verrucae, they can appear anywhere on the skin but are mostly seen...


Melanomas on the feet and legs

Most people wouldn’t really think of a melanoma on the feet and legs, but they do present there...


Core stability and Podiatry

Core Stability is a medical description establishing the ability of a person to control the movement...