The Week Before Your Marathon: Foot Health Guide - Dr. Milind Gajewar
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December 5, 2023  •  Dr. Milind Gajewar

The Week Before Your Marathon: Foot Health Guide

The week before a marathon is not the time for experiments. Your training is done; now protect that investment with smart foot care in the final days.

Days 7-4: Taper Smart

Reduce mileage but maintain some intensity. Sort any blister hot-spots with protective tape. Ensure your race shoes are broken in — at least 80 km of use. Prepare your race kit: socks, laces, anti-chafe.

Days 3-1: Final Preparations

Trim toenails on day 3 (not closer, as tender nail beds take 2-3 days to settle). Do not try new footwear or insoles. Confirm your blister kit and pain management plan.

Race Morning

Apply anti-chafe lubricant to high-friction areas. If you use insoles, confirm they are in the correct shoes. Warm up gently — 10 minutes of easy walking and dynamic stretching.

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