With the London marathon around the corner, experts from the University of Brighton have shared their top tips for boosting performance on race day.

Covering everything from mental toughness and motivation to footcare, footwear selection, and strengthening overlooked muscles, this series of expert-authored blogs offers practical, research-backed guidance to help runners stay strong, prevent injuries, and cross the finish line feeling their best.

Dr. Anastasiya Khomutova, Chartered Psychologist and senior lecturer at the University of Brighton, shares strategies for developing resilience, overcoming ‘the wall,’ and staying motivated during training and on race day.
Libby Rodriguez, who is a Podiatry Lecturer at the School of Education, Sport and Health Science, specialising in foot health and care, provides essential tips to help runners avoid blisters, injuries, and discomfort that could derail their marathon.
Libby Rodriguez offers additional expert guidance on selecting the right footwear for marathon success, ensuring comfort and support across the entire marathon journey, from training to the finish line on race day.
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.

How mental toughness can help runners get over the finish line – by Dr Anastasiya Khomutova
Marathon running is as much a mental challenge as a physical one. While training prepares your body for the demands of 26.2 miles running, it’s your mind that will keep you going when fatigue sets in. As a sports psychologist who has worked with elite athletes, including those preparing for the Olympic Games, I have seen how mental strategies can help runners overcome barriers and achieve their best performances.

These are my top tips for getting over the finish line.

The dreaded wall: If you are training for a marathon, you have probably heard about ‘hitting the wall’ one time too many, but people are talking about it for a reason. The best way to overcome ‘the wall’, when your energy levels drop around mile 18-20, is to have an appropriate nutrition strategy and to expect that ‘the wall’ might happen.

This is when your mantra and your ‘why’, together with that energy gel or whatever you can stomach at that point, will get you through the wall.

Use distractions: Counting steps, trees, focusing on your breathing, counting backwards, visualising a strong finish – these are just some mental strategies that will help you to distract yourself.

Have a strong ‘why’: Remind yourself of all the hard training you’ve done and what kept you going through the winter training. Remind yourself why finishing this marathon means so much to you.

If the thoughts of quitting arise, acknowledge them – it’s only normal for your brain to tell you to quit this gruelling race! And then let those thoughts go – you can visualise those thoughts flying away in a balloon, for example. Remind yourself that your WHY is bigger than your thoughts about quitting.

Smile: You might know about Eliud Kipchoge’s strategy to smile when it hurts. Some studies show that smiling helps reduce stress and help with pain recovery, so even if you don’t feel like smiling fake it if necessary to start the process. As a bonus, you will have some nice smiley pictures too!

A podiatrist’s footcare tips for marathon runners – By Libby Rodriguez
Running a marathon is a rewarding challenge that requires dedication and proper preparation. An often-overlooked aspect of training is footcare, which is crucial for maintaining performance and preventing injuries.

Here are essential tips to keep your feet healthy and strong throughout your training and on race day.

Nail Care: If your toenails are too long, they can become painful and lead to a range of problems, affecting your training and performance. Some common issues podiatrists see in runners’ nails include bleeding and subungual hematomas – blood pooling under the nail plate, as well as thickened nails.

Providing the right care for your nails can avoid these issues. Good hygiene and the right trimming technique are essential. As podiatrists, we advise for nails to be cut straight across to avoid leaving any nail spikes behind. And do not cut them too short, not only they will be uncomfortable, but they can also become ingrown as they grow out. The correct nail length should leave a small portion of the white tip, known as the free edge, intact.

Skin Care: The repetitive action of running can affect your skin as well. Your skin can become dry and crack, particularly in the heels, and callus can form in areas of high pressure and friction.

Callus is an area of thickened skin. Callus develops as a protective mechanism and can appear in areas of increased friction and loading. Therefore, callus can be a sign of other problems, like incorrect footwear or overloading.

The skin of the feet has an additional epidermal layer, making it thicker. Regularly moisturising your feet helps maintain the skin supple and flexible. Urea-based creams can be very effective for this purpose. For best results, consistency is required. But remember to avoid applying cream between the toes.

If you are self-managing your callus, caution is required. Removing too much of the callus can lead to sensitive and painful feet. In addition, sometimes blisters and small sores can develop under the callus. Seeking professional advice can help you determine the causes and the best way to manage it.

Infections: The dark and close environment of running shoes and increased sweating create the perfect environment for the development of foot infections. Athlete’s foot is not uncommon amongst runners, the clue is on the name! Although it is a common condition, leaving it untreated can lead to the infection spreading to other parts the foot and nails, which are harder to treat.

The Royal College of Podiatry recommends to alternate footwear and avoid wearing the same pair for a day or two, to allow the shoes to completely dry. It is worth noting that fungal infections spread through spores that can lay dormant and reinfect the skin at a later stage. To avoid the recurrence of infections it is important to be consistent with the treatment advice provided.

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. Therefore, if you are experiencing any skin problems, you should visit a podiatrist who can provide you with further advice on the best treatment and management plan.

How the right footwear can take you all the way to the finish line – By Libby rodriguez
With barely weeks to the beginning of the marathon season, it is time to ramp up your training for the marathon. But how do you choose the right running shoes, and how should you look after them?

Here are my top tips to help you choose and look after your running footwear.

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. Proper fitting is essential to prevent injuries like blisters and sore toes, so it is best to have shoes fitted by a professional.

Toe box shape and size: In addition to right sizing, toe box shape is one of the key features of footwear. Toe-related injuries are common amongst long-distance runners. However, running shoes with raised toe boxes can help to significantly reduce the impact applied to the toes, thus reducing the risk of injuries. The added room and reduced pressure form raised toe-boxes can help prevent common issues like blisters, black toenails, and other toe-related injuries.

Specialist shoes: In recent years, maximalist shoes have become popular in marathon and long-distance races due to their physiological and biomechanical benefits. The added cushioning and rebound effect of the thick soles can enhance propulsion and reduce energy expenditure thus improving race times. However, the thick cushioning can diminish ground feel, potentially leading to a heavier impact with each step and increasing the risk of overuse injuries, particularly impact-related ones 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: It can be very tempting to save special running shoes for the big race. However, brand new shoes should be avoided on race day. 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.

Breaking in new running shoes should be a staggered process:

Start Slow and gradually increase mileage: Begin by wearing your new shoes for short runs or walks to allow your feet to adjust and slowly increase the distance you run in your new shoes over a few weeks.
Alternate Shoes: Rotate between your new shoes and an older, well-worn pair, until you have broken them in.
Monitor Comfort: Pay attention to any discomfort or pain. If issues persist, the shoes might not be the right fit for you.
Replace Worn-Out Shoes: Running shoes typically last between 300-500 miles. If your shoes are showing signs of wear, such as worn-out soles or reduced cushioning, it’s time to replace them to ensure proper support and avoid injury.

Even if your running shoes are looking good, the quality of the materials might have started to degrade. Common signs include smooth and over-worn threat on the soles. The reduced grip of over-worn threads can lead to slips and falls when running on wet and/or uneven surfaces.

Another commonly overlooked feature is the upper, the material of the top of the shoe. Overtime the upper can stretch out, losing its supportive properties. Running shoes with sock-like fit, where the tongue is integrated into the running shoe like a sock, are usually made with knit material uppers. These types of shoes can be comfortable and reduce the need for tying your laces. However, overtime, knit materials tend to stretch and the foot might move excessively within the shoe, leading to friction, blisters, and sore toes.

Use the right accessories: Accessories such as the socks and pads are essential allies of footwear, helping reduce the occurrence of blisters and friction sores. Moisture-wicking socks help maintain your feet dry and reduce the risk of blisters. Avoid cotton socks as they retain moisture, which can lead to blisters and discomfort. Look for socks with seamless toes. Extra padding in high-impact areas can reduce soreness in the heel and toes.

Use Anti-Friction Products

Apply anti-friction cream or blister pads to areas prone to blisters to reduce friction and prevent hot spots. Products like petroleum jelly, specialised anti-friction balms, or adhesive pads can be lifesavers during long runs.

In conclusion, the right footwear can significantly enhance comfort and performance. To further optimise your footwear choices and prevent injuries, seeking advice from a podiatrist or running specialist is highly recommended. Their expert guidance can help you select the best products tailored to your specific needs, ensuring a more enjoyable experience and helping you to perform your best on race day.

Happy running!