Stay Injury-Free This Marathon & Ironman Season from a Podiatrists perspective: The importance of Footwear, Technique & Load Management

Summer marks the start of marathon and Ironman season, which means longer runs, tougher sessions—and a higher risk of foot and ankle injuries. Conditions like Achilles pain, plantar fasciitis, and stress fractures are especially common this time of year, but most are preventable with the right approach.

1. Choose the Right Footwear

The right shoes can significantly reduce strain and overloading your Achilles, plantar fascia, and bones in the feet. 

Look for:

• Good cushioning 

• A secure heel fit and room at the toes

• Activity-appropriate design

• Regular replacement as mileage increases

• Number one rule is to have your shoes fitted by a reputable shoe store

A podiatry footwear assessment can help you pick the best pair for your training load.

2. Fine-Tune Your Running Technique

Small technique improvements can make a big difference in reducing injury risk. 

Focus on:

• Outlining any limitations in your running technique can reduce the risk of injury significantly

• Strong calves and hips to support efficient alignment

A gait analysis can identify technique issues early in your training block.

3. Manage Your Training Load

Most overuse injuries come from doing too much, too soon. 

To stay on track:

• Increase weekly mileage by roughly 10%

• Alternate hard and easy days but prioritise recovery

• Strength train to support tendons and bones

Whether you're aiming for a marathon PB or conquering your next Ironman, smart training choices will keep you moving pain-free. Our Beaumaris Podiatry Clinic can help with gait assessments, footwear advice, and personalised injury-prevention plans.