The 2026 City of Trees Marathon is Sunday, October 11 — and if you've been putting in miles along the Greenbelt and the Boise foothills all summer, race week is absolutely not the time to experiment with new shoes, push through a worrying ache, or skip the small details that protect your feet over 26.2 miles of pavement.
Research consistently shows that marathon runners face a high risk of foot and ankle problems: one large analysis found that more than 38% of marathoners experience an injury during training, with an additional 14% reporting a new problem on race day itself. The Greenbelt course is fast and relatively flat, which is great for your time — but hard, unforgiving pavement magnifies every biomechanical weakness and small equipment error over the distance.
Here is a practical, podiatrist-reviewed checklist to work through in the seven days before you toe the line. Some items take five minutes; others might lead to a conversation with your foot doctor. All of them can make the difference between a race you remember for the right reasons and one you'd rather forget.
The number-one rule of race day footwear: nothing new. The shoe you race in should have at least 50 to 75 miles of break-in time, and you should have completed at least two long runs in it. New shoes — even a fresh pair of the same model you love — can create unexpected hot spots, shift your heel counter fit slightly, and leave you with quarter-sized blisters by mile 18.
This week, pull out your race-day shoes and give them a once-over:
If you train with custom orthotics, make sure they are already in your race shoes and you have run in that exact combination. Race day is not the time to swap orthotics or switch insoles.
Do this three to five days before the race — not the night before. Trim straight across, leaving a small amount of white at the tip. Nails cut too short can become ingrown under the pressure of repetitive toe-box contact; nails left too long bang against the toe box and turn black. Either scenario means significant discomfort for the back half of the race.
If a nail is already bruised or partially lifted from previous long runs, cover it with a toe sleeve or a small piece of athletic tape on race morning. A podiatrist can safely address a painful subungual hematoma before the race if the pressure is bothering you during runs.
Cotton socks have no place in a marathon. Cotton holds moisture, and moisture is the enemy of intact skin over 26 miles. Choose moisture-wicking synthetic or merino wool socks in the thickness you've trained in. If you haven't already tested your race-day sock, do one final run this week wearing exactly the combination you plan to race in.
Lubrication prevents the friction blisters that derail so many first-time marathoners. Before the race, apply a thin layer of petroleum jelly or an anti-chafe product to:
If much of your summer mileage was on the foothills trails or unpacked paths, your feet may be less conditioned to concrete and asphalt than you think. Pavement returns more energy to your feet with every footfall, and the repetitive impact over 26.2 miles can irritate the plantar fascia, Achilles tendon, and the metatarsal heads in ways that trail running does not. Factor this in when evaluating any soreness you feel this week.
Plantar fasciitis — inflammation of the thick band of tissue that runs along the bottom of the foot — accounts for roughly 8% of all running-related injuries and is one of the most common issues seen in the weeks leading up to a marathon. The classic sign is sharp heel pain with your first steps in the morning or after sitting for a while.
Race week taper often brings a temporary uptick in plantar fasciitis symptoms as the foot adjusts to reduced load. A mild flare-up that has been manageable throughout training is different from significant pain that changes your gait. Before you decide to race, ask yourself honestly:
Compensating for heel pain can load the knee, hip, and opposite leg in ways that create entirely new problems by mile 20. If you have any doubt, a short pre-race visit with a podiatrist can give you a realistic picture of your options.
Research shows that Achilles tendinopathy affects approximately 7% of marathon runners, and notably, a significant proportion of cases emerge in the final four to six weeks before an event — right when the taper anxiety kicks in and some runners try to squeeze in one last heavy week. The Achilles is not a structure you can push through in a marathon without consequences.
Warning signs that warrant a conversation with a podiatrist before October 11:
If your Achilles has been a problem all training cycle and you are managing it with ice, eccentric heel drops, and appropriate footwear, keep doing exactly that. But if symptoms have escalated recently, an evaluation before race day — not after — gives you the most options.
Metatarsal stress fractures are among the most commonly overlooked pre-race injuries. Runners tend to minimize them as "just a sore spot on top of the foot" until they snap a metatarsal mid-race. The pattern that should raise concern is:
A stress fracture that is pushed through a marathon can progress to a complete fracture, turning a 6-week healing timeline into a surgical one. If any of those signs are present, please get imaging before race day.
The week before a marathon, many runners feel sluggish, heavy-legged, and suddenly convinced something is wrong. This is taper madness — a normal psychological response to reduced mileage — and it leads some runners to squeeze in extra miles "just to feel better." Resist that urge. Every unnecessary mile this week is mileage you will miss on October 11. Rest is training.
On the morning of October 11, give yourself time to do this properly — rushing leads to small mistakes that become big problems by mile 15:
Most pre-race foot concerns can be evaluated quickly, and catching a problem before October 11 always gives you more options than showing up to the start line hoping for the best. Consider a visit to Treasure Valley Foot & Ankle before the race if:
A pre-race evaluation is quick. We can often see runners on short notice in the weeks before a local race, give you an honest assessment, and discuss whether conservative measures like taping, padding, or an orthotic modification can safely get you to the finish line.
After 26.2 miles, your feet will have taken an enormous amount of impact. Expect some degree of soreness, swelling, and possibly a black toenail or two — these are normal and typically resolve with rest. The standard guidance is roughly one easy day per mile raced before returning to full training loads. Elevate, use ice for swelling, and wear supportive footwear (not flip-flops) in the days following.
Come in after the race if you notice: pain that is significantly worse or more localized than general soreness, swelling that is not improving after 48 to 72 hours, a toenail with signs of infection (spreading redness, warmth, or drainage), or any foot or ankle pain that changes your gait when you eventually return to running.
This article is for general education and is not a substitute for professional medical evaluation. If you are concerned about a specific foot or ankle problem before the City of Trees Marathon, please be evaluated in person rather than relying on general guidance.
It depends on severity. Mild, manageable soreness that warms up quickly and doesn't change your gait is different from sharp, persistent pain that forces you to alter your stride. Racing on significant plantar fasciitis can turn a treatable condition into a months-long setback. A podiatrist can help you make that call before race day.
No. Race day is never the time to debut new shoes. Any shoe you race in should have at least 50 to 75 miles of break-in, including at least two longer training runs. New shoes — even ones you own in the same model — can cause blisters, hot spots, and unexpected heel or forefoot pain over 26.2 miles.
A black or bruised-looking toenail (subungual hematoma) is very common after a marathon and usually heals on its own as the nail grows out. If the pressure is very painful, a podiatrist can safely drain it. See a doctor if you notice signs of infection: spreading redness, warmth, or drainage that is not blood.
See a podiatrist before the race if you have pain that changes your gait, a foot or ankle that swelled after a run and hasn't returned to normal, sharp or localized pain in the top or side of your foot that gets worse with mileage (possible stress fracture), or Achilles pain that is worse than usual after taper. Early evaluation gives you options; waiting until after the race can mean a longer recovery.
You've put in the training miles on the Greenbelt, the foothills trails, and probably a few cold early-morning Meridian roads. The last thing you want is a preventable foot problem derailing the race you've been building toward all year. Work through this checklist this week, trust your taper, and show up to the start line at Julia Davis Park on October 11 with your feet — and your head — in the best possible shape.
Dr. Clark Johnson is a board-certified foot and ankle surgeon at Treasure Valley Foot & Ankle in Meridian. If you have a pre-race foot concern, request an appointment online or call (208) 272-9253. Good luck to every Treasure Valley runner on October 11.
Don't wait until after October 11 to find out. A pre-race evaluation gives you options — and peace of mind on the starting line.