Marathon Training Guidance and Tips from a Podiatrist and Runner

Many people associate spring training with baseball. While baseball may still hold the title of “America’s Game,” another sport has given it a run for its money since it sprinted into the nation’s collective consciousness in the 1970s.

Of course, I’m talking about running. Specifically, I’ve got marathon running on my mind. Now that Spring is here, it’s the perfect time to kick off your marathon training routine—or shift it into high gear.

Whether you’re tackling your first marathon or are a seasoned runner, training is a vital part of your preparation. After all, no one wants to get injured while pursuing their marathon dreams.

As a podiatrist and a runner, I’m passionate about helping people train safely and effectively for marathons.

I created this article to help you gain expert advice and recommendations on how to approach marathon training—so you don’t run into any avoidable challenges along the way.

Why is marathon training important?

Here’s the deal—you wouldn’t perform a ballet without stretching first. And you wouldn’t bake a cake without knowing if you had all the ingredients. So why would you run a marathon without putting in the time to train?!

A marathon isn’t your average daily jog in the park. It’s designed to put your body and brain to the test—and push you to the limit.

Whether you have one marathon under your belt or many, proper training and preparation should always be a part of your approach. They’re how you set yourself up for success and minimize any risks of injury.

Even with proper, rigorous training, injury is still possible. However, undertaking a training protocol helps to significantly minimize your risks.

It also helps you build the endurance you’ll need on the day, boosts your confidence, and sets your system up for success when it comes to facing this undertaking. Training will even support your ability to plan and problem-solve during your marathon. This knowledge can come in handy when you’re in the thick of things.

As a runner and podiatrist, I’d never recommend running a marathon without training.

I’ve currently got 3 full marathons and 12 half marathons under my belt, so I speak from firsthand experience as well as professional expertise when it comes to knowing the importance of training for this endeavor.

Next, I’d like to share some of my expert advice on how to train for your next marathon.

Expert marathon training tips from a podiatrist

Now that you understand why training for a marathon is vital, you may feel at a loss for where and how to begin.

If you feel this way, you’re not alone!

This is true for first-time runners as well as seasoned marathoners. No two runs are the same, and our bodies are always changing. That means you need to approach each new marathon with fresh eyes and an updated training approach.

It’s important to select a marathon training approach that works for you. Staying consistent is important, but so is listening to your body. Finding your unique balance will help you maximize your training time so you can tackle your marathon with gusto, hit all your goals, and even earn that PR!

Here are my top marathon training tips:

I love it when a plan comes together…

Your training plan will be individualized and based on your goals, needs, and experience. For brand-new marathoners, it will probably cover at least 12 weeks.

A quick Google search will give you many free options for training programs from reputable outfits like Nike and Runner’s World. Many individual marathon organizations also offer training programs, designed specifically for their runs. Here’s one for the Boston Marathon, and here’s one for the Chicago Marathon.

Fun fact about the Chicago Marathon—it’s the only major marathon to have a podiatry-specific medical tent in addition to the “regular” med tents. If you run or spectate the marathon this year, be sure you stop by and say hi! I’ve been proud to help staff this tent for the past several years, alongside my fellow local podiatrists and students from the podiatry school in Chicago. Just one more reason I love this city!

Don’t sweat the small stuff…

When marathon training, it’s important to focus on the big picture and the ultimate goal.

Don’t stress about every single run. It's more important to get quality, longer runs in and avoid injury than to hit every single mile in your training plan perfectly.

This tip is especially important to bear in mind as your marathon date gets closer. I’ve witnessed too many people push themselves to the edge of injury a couple of weeks before their race because they can’t stand the thought of skipping a 5-mile run. Listen to your body and take a break if you need one.

The friends who train together…

Who says you have to face marathon training alone? Connecting with a training group can be a great way to stay motivated and enjoy your training time. It’s also a great way to make new friends in the running world.

If you’re in and around my stomping ground of Chicago, the Chicago Area Running Association (CARA) is a great place to connect with a community of runners who share your marathon aspirations and goals.

Running shoe retailers like Fleet Feet also have connections to training groups across the country. You can search for their sponsored training programs in your area.

That new shoe smell…

When you’re training for a marathon, your feet are about to put in WAY more than 26.2 miles. That’s why investing in your foot health is vital to keeping them healthy and happy—up to marathon day and beyond!

I recommend you get new shoes early on and make sure they are not too worn out before race day. If you must, get a new pair part way through training if you’re concerned your current pair aren’t holding up.

Look, I know new shoes can be expensive, but a marathon is a big commitment—and your health is priceless. Investing in quality footwear that’s in good shape is essential to this endeavor.

One other proviso I’d add is to avoid trying a new style or brand right before the race. You don’t want to end up with a non-ideal pair of shoes for your big day.

I recommend getting fit at a running shoe store to make certain you’re ticking all the boxes in selecting the optimal pair for you. Many running shoe retailers can assess your gait and give you expert, personalized recommendations to help you select your perfect pair.

Fuel is the tool…

Just like a car, your body needs fuel to keep going. Maintaining a healthy, diverse, nutrient-dense diet and staying hydrated is crucial to setting yourself up for success throughout your training journey and during your marathon.

There are so many options these days when it comes to fuel options during your run—it’s enough to make your head spin! That’s why I recommend you practice fueling during your longer runs. Come race day, you want to have your options and routine dialed in so you don’t waste precious time and energy you could be using toward crushing that PR.

I encourage you to practice using any gels, water, and sports drinks ahead of time to know they’re a good fit and work with your routine.

Fun story—a friend of mine learned this lesson the hard way during a recent race. He accepted a handout from a water station along the way and instantly regretted it. While he’d sampled other gel fuel options before, he didn’t realize until too late that this one was…avocado. Not only did he hate the taste, but it sapped all the moisture from his mouth because it was so thick. This could’ve been avoided had he practiced fueling and stuck to his routine.

Don’t forget downtime…

Life is all about balance. That goes for marathoning, too. You need to balance your activity with periods of rest and recovery for optimal performance.

I recommend you build in periods to be off your feet after long runs or harder runs/workouts.

One of the biggest mistakes I see people make is doing a long run on a Saturday or Sunday morning, then spending the rest of the day or weekend also on their feet.

Instead, find time to stretch, refuel, and put your legs up for at least a couple of hours following these big runs to help yourself recover for optimal training and injury prevention.

These recommendations can help guide you as you create a marathon training plan that works for you. You can also reach out to your trusted local podiatrist to get additional help in plotting your marathon training protocol and navigating any challenges you face or questions that come up along the way.

If you need personalized guidance and expert assistance with these and any other marathon training recommendations—reach out! I love supporting my patients and fellow Chicagoans with approaching marathon training safely and effectively.

As a podiatrist and runner, I know how important training is to ensure you achieve your marathon goals—safely.

They say marathon running is addictive. That’s definitely been my experience, and I’m looking forward to my next race and also helping runners in the podiatry tent at the Chicago Marathon.

If you’re interested in making marathons your thing, organizations like the Abbot World Marathon Majors can help you expand your marathon goals and take them to the next level.

Whether you run one marathon or many, whether this is your first marathon or your 21st—training smart is a key component of your healthy, well-rounded marathon experience. Take it from your marathon-loving podiatrist.

Book easily with me online for personalized podiatry support and guidance. Visit our convenient office location in downtown Chicago, and keep an eye on our blog for helpful articles, packed full of expert insights about all things podiatry!