Expert Foot Care Tips from Podiatrist-Marathoner

Dr. Neil Feldman is a Foot and Ankle Surgeon/ Podiatrist at Central Massachusetts Podiatry. Beyond his medical practice, he is an accomplished ultramarathoner and triathlete, having completed numerous endurance races. His passion for movement and performance not only fuels his athletic pursuits but also enhances his approach to helping patients stay active and pain-free.

Here are some of his tips for beginner and advance runners joining the Boston Marathon:

Taper Period

• The last three weeks before the race can be mentally challenging. You may second-guess your training and feel restless due to the reduced mileage.
• Avoid running too hard in the final weeks—there are no fitness gains at this stage, only risks of injury or overexertion.
• Weight gain and minor body aches are common due to decreased activity; don’t let them cause unnecessary stress.
• Mental stress can be heightened as race day approaches—especially when checking weather forecasts or worrying about performance.

Weather Considerations

• Hot Weather: If race day is much warmer than training conditions, hydration becomes crucial. Many runners struggle because they haven't trained their gut to handle large amounts of fluids. This can lead to nausea and even vomiting.
• Cold & Rainy Conditions: Staying warm and dry is key. In extreme conditions (like Boston 2018 with driving rain and strong headwinds), coordination may be reduced, making it hard to even grip a water bottle.
• Adjust Pacing: If the weather is different from what you trained in, adjust expectations accordingly. Sun exposure can make temperatures feel hotter than they are, especially on asphalt.

Sleep Before Race Day

• The best night to get quality sleep is two nights before the race.
• It’s normal to have a restless night before the race due to nerves.
• If possible, try to minimize early wake-ups on race morning unless travel logistics require it.

Nutrition Leading Up to Race Day

• Stick to familiar foods to avoid digestive issues.
• Increase protein and carbohydrates slightly, but don’t overdo it—especially not excessive carb-loading.
• Reduce fat intake leading up to the race, as fats digest slowly.
• On race day, avoid high-fat and high-protein foods. Stick to quick-digesting carbs like energy gels, applesauce, or a power bar.
• Increase salt intake slightly in the two days before the race to help with hydration and electrolyte balance.

Last-Minute Race Day Tips

• Prepare race-day gear at least two days before.
• Avoid painful blisters or lost toenails by making sure they are properly trimmed.
• Socks that are too tight can restrict blood flow and cause foot issues during the race.
• Have extra layers (sweatpants, sweatshirt, gloves) to stay warm before the race. You can donate these to charity at the starting area.

Lastly, Don’t overthink it! Trust your training and preparation. Race-day anxiety is normal, but having everything ready ahead of time can help reduce stress.

Watch the full interview to Doctor Feldman here:

If you experience persistent foot pain—don’t wait to see a specialist. For expert care in Worcester or Westborough, MA, schedule a visit to Central Massachusetts Podiatry. Our highly skilled podiatrist and foot & ankle surgeons can tailor a treatment plan based on your unique needs. Schedule an appointment today.