This list of marathon tips was written and compiled by Perry H. Julien, D.P.M., a podiatrist specializing in sports medicine at the Atlanta Foot and Ankle Center in Sandy Springs. Julien has run 20 marathons and is co-medical director of The Atlanta Journal-Constitution Peachtree Road Race, the Atlanta Marathon and Half-Marathon and the ING Georgia Marathon and Half-Marathon. He is past president of the American Academy of Podiatric Sports Medicine and the author of "Sure Footing: A Sports Podiatrist's Perspective on Running and Exercise-related Injuries."

Bob Andres / AJC (ENLARGE)

Adrianne Murchison's training includes taping her ankles and stretching.

RELATED LINKS: • Reporter trains for second ING Georgia Marathon • More Health stories

THE REGIMEN

• Have a plan — There are several great marathon training programs in Atlanta. These groups will help establish a proper training program based on goals and fitness level.

• Cut back from other sports — Playing three sets of tennis after an 18-mile run can lead to injuries because of muscular fatigue that occurs after a long run.

• Decrease lower-leg lifting — Your legs require muscles that are not fatigued to help absorb the impact that running places on them.

• Cross-train — Low-impact activities such as cycling, swimming and hiking can help maintain your aerobic base and increase your strength while placing less impact on your body.

PROTECT THOSE FEET

• Get fitted — When purchasing new running shoes, try them on later in the day or after a run as your feet tend to swell slightly. Use your own running socks to try shoes on with to make certain the sock doesn't affect the fit. Allow at least 3/8 inch between your longest toe and the end of the shoe. Use the size only as a reference point. Even shoes within the same company may vary in size from model to model.

• Replace every 300 to 500 miles — Fifteen percent of overuse running injuries may be attributed to one's footwear.

• Keep toenails healthy — You can help prevent black toenails by ensuring proper shoe fit (most black toenails are caused by shoes that are too small), and making sure you trim your nails before long runs and especially before your marathon.

• Blisters — If you have a tendency to form blisters, try different types of socks or a small amount of Vaseline or blister lubricant over any hot spots. Anticipate these hot spots by doing a few long runs in the shoes and socks you plan to use during your marathon. The proper way to treat a blister is to drain the fluid from underneath. To do this, first cleanse the skin with some form of antiseptic. Next, using a sterile pin, make one or two small holes in the skin overlying the blister. Gently push out the fluid and cleanse the skin once again; apply a protective dressing. Don't peel off the skin as this acts as a barrier against infection.

AHEAD OF THE HURT

• Stretching — Stretching should be done on a gradual, consistent basis, placing emphasis on the muscle to be stretched rather than the tendon.

• Ice is nice — Purchase a bag of frozen peas or corn. These work well as an ice pack for early treatment of injuries or muscle/tendon soreness. When icing an injured area, the ice should be applied no more than 15 or 20 minutes but can be repeated several times a day.

• What a heel — Pain on the bottom of the heel that occurs when getting up after sitting or lying down is often caused by plantar fasciitis, which is probably the most common overuse running injury. The pain often feels like a stone bruise, and in its early stages will often go away after a few steps. Self-treatment includes applying ice, using some form of arch support and stretching your calf muscles.

• Achilles tendon — This is the strongest tendon in the lower leg, but has a poor blood supply, making it slow to heal. Stretching the calf muscle will help prevent and treat Achilles problems, but avoid trying to stretch the tendon itself as that will tend to irritate it.

• Recognize stress fractures — Bone injuries can take six weeks to six months to heal, and this injury could keep you from starting your marathon. Increasing your running mileage gradually and maintaining good nutrition can help minimize the chance of developing a stress fracture. If you think you have this injury, see a sports medicine physician as soon as possible.

• Find a massage therapist — Sports massage therapy has many benefits, not only in treating certain soft tissue injuries, but also in helping to prevent overuse problems that may develop in your training.

• Hydrate — Adequate water intake (at least six glasses a day) is essential to avoid dehydration and heat illness, and for muscle flexibility. Your muscles contain a large percentage of water, and low water volume can lead to muscle tightness and inflexibility, which could lead to injury.

• Listen to your body — If you have had an exceptionally hard day at work or have been on your feet excessively, you should consider reducing your evening running mileage that day. Most marathon training programs have a certain amount of latitude built in.

• Doctors — See a sports medicine physician familiar with running injuries any time you have an injury that is not improving after a week to 10 days, an injury that is getting worse or one that recurs.

POST-RACE

• Take it easy — Remember that your body needs recovery time after a strenuous event such as running 26.2 miles. Keep your fitness with low-impact exercise such as walking, pool running and cycling.

• Never say never — Many runners that initially claim "this is my first and last" end up retracting their promise after a few days of recovery and begin planning and training for their next 26.2-mile adventure.

ON THE WEB

• Training sites: www.usafitteamspirit.com, www.marathontraining.com, www.activetrainer.com.