With October quickly approaching, 45,000 runners are training for the Chicago Marathon. Most marathon runners train by running approximately 600 miles leading up to the big day, putting stress on their bodies, and most especially on their feet.

Dr. George Holmes, foot and ankle specialist at Midwest Orthopaedics at Rush (MOR) offers this advice to keep feet in top condition for the race:

• Make sure they are broken in prior to the race
• Shop for shoes in the afternoon when your feet are more swollen
• Try on multiple styles
• Make sure there is about one-half inch between your longest toe and the end of the shoe's toe box
• Replace shoes every 300-500 training miles

• Choose socks made out of a synthetic material rather than cotton
• Synthetic socks wick away moisture and decrease the risk of blisters

• The use of insoles or orthotics in your shoes can provide increased cushioning that will minimize discomfort from bone spurs, plantar fasciitis and calluses

• Air out your feet and shoes as often as possible
• Change socks often
• Have a couple pairs of identical running shoes to alternate from run to run
• Use antifungal foot powders such as Desenex or Tinactin

• Apply Vaseline to problem areas prior to your run
• Try padded, "blister proof" socks
• Use moleskin on problem areas to prevent blisters or on blisters that have already formed

• Trim toenails straight across to avoid ingrown nails

• File calluses with a special scraper that resembles a cheese grater, a pumice stone or an emery board
• Larger, more severe calluses should be treated by a physician

To schedule an appointment with Dr. Holmes, please call 877 MD BONES (877.632.6637).