Race day is finally here! After weeks or months of training, the Gold Coast Marathon awaits — and your feet are about to do some serious work. Whether you’re running the full 42.2 km, the half marathon, or one of the shorter events, foot care on race day can make or break your performance. Here’s what to consider to keep your feet comfortable, protected, and race-ready.
- Don’t Try Anything New
The golden rule of race day: nothing new! This includes shoes, socks, insoles, or foot care products. Stick to what you’ve tested in training. A new pair of shoes or unfamiliar socks can lead to rubbing, blisters, or worse — injury.
- Sock Selection Matters
Moisture-wicking, technical running socks help reduce friction and keep your feet dry. Avoid cotton, which traps sweat and increases your risk of blisters. Some runners prefer double-layer socks or toe socks to reduce rubbing between the toes — again, test these before race day if you’re considering them.
- Blister Prevention Is Key
Blisters are one of the most common race day issues. To prevent them:
- Apply anti-chafe balm or petroleum jelly to common hotspots (heels, arches, toes).
- Use blister plasters or tape in areas that have caused trouble during training.
- Make sure your shoes are snug but not tight — feet tend to swell during long runs.
- Avoid throwing excessive water over your head or face as some can end up in your shoes, soaking your shoes/sock and leading to blisters
- Nail and Skin Check
Trim your toenails a few days before the race, cutting them straight across to avoid pressure or bleeding inside your shoes. Moisturise your feet in the days leading up to the race to avoid dry, cracked skin, but skip lotions on race morning as they can reduce friction protection.
- Footwear Final Check
Double-check your laces on race morning. Many runners use a “heel lock” or runner’s knot to prevent slipping and reduce heel movement. Make sure your shoes are clean and dry from your last training run — no debris, sand, or worn insoles.
- Post-Race Foot TLC
After you cross the finish line, give your feet some care:
- Change into clean, dry socks and shoes.
- Elevate your feet and apply ice if needed.
- Address any blisters or hot spots promptly to avoid infection.
Final Thoughts:
Your feet carry you every step of the way on race day — treat them well!
With smart preparation and a few foot care strategies, you’ll be one step closer to a smooth and successful Gold Coast Marathon experience.
Get in touch with your local Sports & Spinal Podiatrist today to learn more oh how they can help you!
Written by Podiatry Managing Partner and Senior Podiatrist, Aleks Baruksopulo