A marathon is a difficult feat of physical, mental and emotional endurance, even for someone that is in perfect health. An inevitable part of training for a marathon, however, is that the repetitive strain of running increases the chances of foot injuries like plantar fasciitis. If you are affected by plantar fasciitis during your training, it may still be possible to run your marathon, but you must make every effort to overcome it by the time of the race to reduce its impact on your performance.
Instructions
Race Preparation
1. Stop training and treat your plantar fasciitis by applying ice for 15 minutes every two hours, taking anti inflammatory medication, and using a compression bandage until pain dissipates. You will not be able to resume normal training while you are in pain, so your first goal must be to overcome the injury.
2. Go to a specialty running shoe store and ask for advice on a good shoe or shoe insert to help you run with plantar fasciitis. Switching shoes can have a dramatic impact on foot pain; shoes with more heel cushioning may reduce or eliminate plantar fasciitis pain.
3. Consider altering your running stride. Plantar fasciitis normally results from coming down too hard on the heels and over-pronation, which is excessive inward roll of the foot. Running with shorter quicker strides and landing on the midfoot or forefoot instead of the heel may alleviate plantar fasciitis pain.
4. Resume training gradually and ice after training sessions.
5. Perform stretching exercises for the calf and Achilles tendon. A simple stretch can be achieved by standing about three feet from a wall, placing your palms on the wall and then stepping forward with one foot.
Race Day
6. Do not run during the two days preceding the race. This will help limit the chance of starting the race with any irritation in the foot.
7. Run slowly and concentrate on your form. Marathon runners have a tendency to get excited and run too fast at the beginning of a race. Not only will this tire you out faster, but running faster typically results in more impact on the foot which will increase the chances of plantar fasciitis pain occurring during the race.
8. Walk if you have to. There is no shame in doing a little walking to rest your muscles and give your feet a break from the repetitive impact. Running with muscles that are too tired will cause your form to break down, which may, in turn, cause you to pound harder on your heels.
9. Drop out of the race if pain from your injury flares up and continues to get worse. It is possible to run with mild pain from injuries; even healthy runners are likely to experience joint and muscle pain at some point during a marathon, but do not try to run though stabbing pain.
Tags: fasciitis pain, plantar fasciitis, plantar fasciitis pain, impact foot, pain from, plantar fasciitis