Welcome back to the Race Season Ready Series by Beyond Podiatry! Have you ever considered walking a marathon? Whether you’re walking or running your first race, we want you to have a smooth and enjoyable experience. In this article, we’ll share essential foot care tips to help you prepare for your debut race. From gradual progression in your training to post-training foot care, we’ve got you covered. Let’s get race-ready together!
Need personalized guidance to prep for your next race? Contact your home office or use the form below for expert support and advice tailored to your needs! For now, here are some special tips and advice to help you get race-ready.
Gradual Progression
Walking: Start with shorter distances and gradually increase your walking duration and intensity. Aim to build up to the race distance over several weeks or months.
Running: Begin with a walk-run program, gradually increasing the running intervals and reducing the walking intervals. Progress to longer runs as your fitness improves.
Don’t know where to start? There are TONS of programs to help guide you both runners and walkers through gradual progression when training for a race. We’ve added some of our favorites at the end of this article!
Join a training group
Walking: Consider joining a walking group or finding a training buddy to keep you motivated and accountable during your training.
Running: Look for local running clubs or online communities to connect with other runners and share tips, experiences, and encouragement.
Track your progress
Tracking your progress is a crucial part of any training program whether you plan on walking or running your race. It helps you stay motivated, see your improvements over time, and make necessary adjustments to your routine. Start by keeping a simple log of your workouts, noting the distance, duration and how you felt during each session. This can be done in a journal or a spreadsheet – but there are also fantastic fitness apps available!
Consider setting short-term goals to keep yourself motivated. Regularly reviewing your progress can provide valuable insights into your training. Look for patterns in your performance, such as improvements in speed or endurance, and celebrate these milestones. If you notice any setbacks or plateaus, use this information to tweak your training plan, ensuring you continue to make gradual but steady progress.
Break in Your Shoes
Wear your new shoes during your training runs or walks to avoid blisters and discomfort on race day. Gradually increase the distance to ensure they are fully broken in.
Listen to Your Body
Whether walking or running, it is important to pay attention to any signs of pain or discomfort during your training walks. If something doesn’t feel right or you experience any issues, take a break and schedule an appointment with your doctor here at Beyond Podiatry.
Post-Training Foot Care
After your training walks or runs, soak your feet in warm water and elevate them to reduce swelling. Use ice packs on any sore spots. Consider using a foot roller for a gentle massage to aid recovery
Enjoy yourself!
Reward yourself when you hit milestones and take pride in your achievements. Don’t ignore the small wins and share your progress with your friends and family!
Guided race training programs for beginners
Here are some of our favorite self-guided race training references for newbies. There are resources here for folks who plan on running and walking their races from 5Ks all the way up to marathons!
Couch to 5K: This popular program is designed to get complete beginners from sitting on the couch to running a 5K in just 9 weeks. It uses a run-walk method to gradually build endurance and fitness, making it accessible and non-intimidating for new runners.
Couch to Marathon Training Plan: This plan typically spans about 6 months and gradually increases your running load. It starts with run-walk intervals and builds up to running the full marathon distance.
24-Week Marathon Training Plan: Designed for beginners, this plan uses a run-walk method to help you build endurance and fitness gradually.
Mayo Clinic’s 7-Week 5K Training Schedule: This plan is perfect for beginners and includes a mix of running, walking and resting to help you safely build up to running a 5K.
Verywell Fit’s 6-Week 5K Training Plan: This plan starts with run-walk intervals and gradually transitions to continuous running, making it ideal for beginners.
Galloway Method: This method involves alternating between running and walking intervals, which can help reduce injury risk and improve endurance. It’s suitable for all levels, from beginners to experienced runners.
RunToTheFinish’s 5K Walking Plan: This plan is perfect for beginners and includes a mix of walking days, strength training, and rest days. It gradually builds up your walking distance and intensity over several weeks.
Train for a 5K’s 12-Week Walking Plan: This plan is designed for those new to physical fitness or those pushing a stroller during the event. It starts with 15-minute walks and gradually increases the duration and distance.
RunToTheFinish’s Marathon Walking Plan: This plan includes long walks, hill workouts, tempo walks, and rest days. It recommends training 4-6 days per week and building mileage slowly over at least 5 months.
Walk the Walk Full Marathon Training Plan: This comprehensive plan includes weekly schedules with a mix of steady pace walks, speed intervals, and rest days. It spans several months to help you build the endurance needed for a marathon.
PBS’s 18-Week Walk a Marathon Program: This plan provides a detailed training log with easy walks, speed and strength workouts, and rest days. It’s designed to help you gradually build up to walking a full marathon.