This expert-authored article offers practical, research-backed guidance to help runners cross the marathon finish line feeling their best.
- Dr. Anastasiya Khomutova, Chartered Psychologist and senior lecturer at the University of Brighton, shares strategies for developing resilience and overcoming ‘the wall’.
- Libby Rodriguez, a Podiatrist, provides essential tips to help runners avoid common pitfalls that could derail their marathon.
Whether you’re a first-time marathoner or a seasoned runner, these expert tips will help you train smarter, stay injury-free, and perform at your best on race day.
The University of Brighton is a proud partner of the Brighton Marathon Weekend, which takes place this year on 5 and 6 April.
How mental toughness can help runners get over the finish line – Dr Anastasiya Khomutova
Marathon running is as much a mental challenge as a physical one. While training prepares your body for the demands of running 26.2 miles, it’s your mind that keeps you going when fatigue sets in. Mental strategies that can help runners overcome barriers and achieve their best performances are:-
The Wall: if you are training for a marathon, you’ll have heard of The Wall. The best way to overcome the energy level drop around miles 18-20 is to have a strong purpose, learn to pace yourself and have an appropriate nutrition strategy.
Use distractions: practise what works for you – counting steps, focusing on your breathing, listening to music – know which mental strategies help.
Have a strong ‘why’: remind yourself of all the hard training you’ve done, what kept you going and why finishing this marathon means so much to you. When your brain tells you to quit, acknowledge it and then visualise those thoughts flying away. Remind yourself that your WHY is bigger than your thoughts about quitting.
Smile: remember Eliud Kipchoge’s strategy to smile when it hurts – so even if you don’t feel like smiling, fake it – as a bonus, you will have some nice smiley pictures!
A podiatrist’s footcare tips for marathon runners – Libby Rodriguez
Running a marathon requires dedication and proper preparation. An often-overlooked aspect of training is footcare, crucial for maintaining performance and preventing injuries.
Nail Care: make sure your nails are not too long. Good hygiene and the right trimming technique are essential – cut straight across nails and not too short – leave a bit of white tip, known as the free edge, intact.
Skin Care: avoid dry skin and calluses. Regularly moisturising your feet helps maintain the skin supple and flexible. Urea-based creams are very effective, and don’t apply cream between the toes. Seek professional advice for calluses to help determine the cause and the best way to manage it.
Infections: the dark and close environment of sweaty running shoes creates the perfect environment for foot infections. Athlete’s foot is not uncommon amongst runners, the clue is in the name! Treat it quickly to make it easier to cure.
Alternate your footwear, allowing shoes to completely dry to avoid infections reoccuring. Also, not all foot skin infections are fungal. Increased sweating can lead to bacterial growth, which could infect small cuts on the skin or develop into skin infections. If you experience any skin problems, visit a podiatrist for the best treatment.
The right footwear can take you all the way to the finish line
How do you choose the right running shoes, and how should you look after them? If your running shoes are showing signs of wear (300+ miles), time to get a new pair.
Choose the right shoes: running shoes should be comfortable from the first wear. They should fit snugly at the heel and instep, while allowing enough room to wiggle your toes – have shoes fitted by a professional.
Toe box shape and size: toe box shape is one of the key features of footwear – shoes with raised toe boxes can help to significantly reduce the impact applied to the toes, thus reducing the risk of injuries.
Specialist shoes: maximalist shoes have become popular in marathon and long-distance races due to their physiological and biomechanical benefits, particularly as they can improve race times. However the downside is potentially heavier step impact and overuse injuries like stress fractures.
If you are considering maximalist shoes or running shoes with specific features, consult a professional who can advise you on the best type of shoe for your needs.
Break them in: don’t save special running shoes for the big race – make sure you have worn them several times during training to avoid blisters and discomfort. Aim to have at least 50-100 miles on your shoes before the marathon.
Start slow and gradually increase mileage: increase the distance you run in your new shoes over a few weeks. Rotate between your new shoes and an older, well-worn pair.
Monitor comfort: pay attention to any discomfort or pain. If issues persist, the shoes might not be the right fit for you.
Use the right accessories: wear moisture-wicking socks with seamless toes to help keep your feet dry and reduce the risk of blisters. Extra padding in high-impact areas can protect sensitive areas. Anti-friction creams or blister pads like petroleum jelly, specialised anti-friction balms, or adhesive pads can be lifesavers during long runs.
In conclusion, carefully preparing for your marathon is the best way to enjoy the experience and optimise your performance on the day.
The Brighton Marathon takes place on Sunday 6 April 2025.
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