Preparing for the Bay to Bay Running Festival: Your Ultimate Long-Distance Running Guide

With the Bay to Bay Running Festival approaching on 15 June, now is the perfect time to start preparing for this exciting event. Whether you’re tackling the 12km, half marathon (21.1km), or full marathon (42.2km), getting race-ready requires a mix of training, recovery, and foot care to ensure you cross the finish line feeling strong.

Building Your Training Plan

A well-structured training plan is essential for improving endurance and avoiding injury. Ideally, you should be training 3-5 times per week, incorporating the following:

  • Long Runs: Gradually increase your longest run each week to build stamina. Aim to run close to your race distance at least once before event day.
  • Speed Work: Interval training or tempo runs can help increase pace and efficiency.
  • Strength Training: Exercises focusing on the core, hips, and legs will enhance running form and reduce injury risk.
  • Rest & Recovery: Include rest days and active recovery (e.g., walking, yoga, or light cycling) to allow muscles to repair.

The Importance of Foot Care

Your feet take the brunt of the impact when running long distances, so looking after them is crucial. Here are some expert podiatry tips:

  • Get the Right Shoes: Make sure your running shoes are suited to your foot type and gait. Visit a specialist store, such as The Runners Shop at Killarney Vale, or book a gait analysisat Umina Podiatry to ensure you have the best fit.
  • Prevent Blisters & Calluses: Use moisture-wicking socks and apply anti-chafing products to friction-prone areas.
  • Address Pain Early: If you notice any discomfort, don’t ignore it. Issues like plantar fasciitis, Achilles tendon pain, or shin splints can worsen without proper care.
  • Monitor Blood Flow: If you experience cold feet or slow-healing sores, a Mesi TBI test can assess your circulation to ensure healthy blood flow to your feet.

Nutrition & Hydration Tips

Fueling your body correctly can make a huge difference in performance and recovery:

  • Carb Loading: In the days leading up to race day, increase your carbohydrate intake to ensure glycogen stores are full.
  • Hydration: Drink water consistently throughout training and on race day. For longer runs, consider electrolyte drinks to replace lost minerals.
  • Pre-Race Fuel: Eat a balanced meal 2-3 hours before running, including complex carbs and some protein.
  • During the Run: If running for over an hour, consume small amounts of energy gels or snacks to maintain energy levels.

Final Preparations Before Race Day

  • Strapping Sessions at Umina Podiatry: We will be providing strapping sessions on Friday, 13 June, to help support your feet for race day. These sessions are free for current patients and available for a small charge for new patients. Call us on 4342 4878 to schedule a time slot.
  • Tapering: Reduce distance 1-2 weeks before race day to allow full recovery while maintaining fitness.
  • Sleep Well: Aim for 7-9 hours of sleep per night, especially in the final days before the race.
  • Test Your Gear: Wear the same shoes, socks, and clothing that you plan to race in to avoid unexpected discomfort.
  • Plan Your Morning: Arrive early, warm up properly, and soak in the atmosphere before your run.

After the Race: Recovery Matters

Once you cross the finish line, take care of your body with these key recovery steps:

  • Cool Down: Keep walking for a few minutes post-race to prevent stiffness.
  • Stretch & Foam Roll: Gently stretch tight muscles and use a foam roller to aid recovery.
  • Hydrate & Refuel: Consume protein and carbs within 30-60 minutes of finishing to replenish energy stores.
  • Treat Any Foot Pain: If you experience ongoing soreness, book a post-race assessment at Umina Podiatry for expert care.

Final Thoughts

Running the Bay to Bay Festival is an incredible challenge and achievement. By following a structured training plan, caring for your feet, and listening to your body, you’ll set yourself up for success.

If you need assistance with foot pain, injury prevention, or gait analysis, Umina Podiatry is here to help. Book an appointment today or phone (02) 4342 2878 to find out how we can help, and let’s get you race-ready!

Good luck, and enjoy the run!

 

    Where can healthy feet take you...

    Can I Treat an Ingrown Toenail at Home?

    If symptoms are very mild, you may be able to:

    • Soak the foot in warm salt water
    • Keep the area clean and dry
    • Wear wider footwear
    • Avoid digging at the nail with scissors or sharp tools

    However, attempting "bathroom surgery" often makes the problem worse and can introduce infection.

    If pain, swelling, or infection is present, professional treatment is recommended.

     

    Frequently Asked Questions About Ingrown Toenails

    1. Will an ingrown toenail go away on its own?

    Sometimes a very mild ingrown toenail may settle with proper nail care and reduced pressure. However, many cases progressively worsen without treatment.

    2. What does an ingrown toenail feel like?

    Most people experience tenderness along the side of the nail, especially when wearing shoes, walking, or touching the area.

    3. How do I know if my toenail is ingrown?

    Common signs include pain along the nail edge, redness, swelling, and a sensation that the nail is digging into the skin.

    4. Can children get ingrown toenails?

    Yes. Ingrown toenails are common in teenagers and children, particularly during growth spurts or when nails are cut incorrectly.

    5. Why does my ingrown toenail keep coming back?

    Recurring cases are often linked to nail shape, genetics, footwear, sporting activity, or incomplete treatment of previous episodes.

    6. Is ingrown toenail surgery painful?

    The procedure itself is usually comfortable because a local anaesthetic is used. Most people experience only mild discomfort afterwards.

    7. How long does recovery take after nail surgery?

    Most patients return to normal daily activities within a few days, although complete healing typically takes several weeks.

    8. Can I still work after ingrown toenail treatment?

    Many patients return to desk-based work the same day or the following day. Physically demanding jobs may require a short recovery period.

    9. Can I play sport with an ingrown toenail?

    Mild cases may allow continued participation, but painful or infected nails often worsen with sporting activity.

    10. Are ingrown toenails hereditary?

    Yes. Curved nails and certain toe shapes can run in families and increase the likelihood of ingrown toenails.

    11. What is the best way to cut toenails?

    Trim nails straight across and avoid rounding the corners. Nails should not be cut excessively short.

    12. Can tight shoes cause ingrown toenails?

    Absolutely. Footwear that compresses the toes is a major contributing factor.

    13. Can ingrown toenails become infected?

    Yes. Broken skin around the nail creates an opening for bacteria to enter.

    14. What happens if an infected ingrown toenail is left untreated?

    The infection can spread into surrounding tissue and, in rare cases, cause more significant health issues.

    15. Are antibiotics enough to fix an ingrown toenail?

    Antibiotics may help manage infection but often do not address the actual nail causing the problem.

    16. Can diabetics get ingrown toenails?

    Yes, and they should seek treatment promptly due to the increased risk of complications.

    17. Does soaking help an ingrown toenail?

    Warm salt-water soaks may provide temporary relief and help keep the area clean but are not always a definitive treatment.

    18. Why do teenagers get so many ingrown toenails?

    Teenagers often experience increased sweating, changes in nail growth, sporting demands, and footwear pressures that contribute to ingrown toenails.

    19. Can pregnancy increase the risk of ingrown toenails?

    Pregnancy-related swelling and difficulty reaching the feet for nail care can increase the likelihood of developing ingrown toenails.

    20. How successful is permanent ingrown toenail surgery?

    Permanent nail procedures generally have very high success rates and are considered the gold standard for recurrent ingrown toenails.

    21. Can I pull out the ingrown section myself?

    This is not recommended. Attempting self-treatment frequently worsens pain, infection, and tissue damage.

    22. How long should I wait before seeing a podiatrist?

    If symptoms persist for more than a few days, are becoming worse, or show signs of infection, book an appointment promptly.

    23. Will I lose my whole toenail?

    Not usually. Most procedures remove only the problematic edge rather than the entire nail.

    24. Can ingrown toenails affect both sides of the nail?

    Yes. Some people develop ingrowing on both borders of the same toenail.

    25. How can I prevent ingrown toenails?

    Prevention strategies include:

    • Cutting nails straight across
    • Wearing properly fitted footwear
    • Managing sweaty feet
    • Avoiding trauma to the toes
    • Seeking early treatment when symptoms develop

     

    Don't ignore a painful toenail

    Don't let a painful ingrown toenail stop you from enjoying your daily activities. The earlier an ingrown toenail is assessed and treated, the easier it is to relieve discomfort, prevent infection, and avoid ongoing problems. Whether you're experiencing your first ingrown toenail or you're struggling with a recurring issue, professional podiatry care can provide effective, long-term solutions tailored to your needs.

    If you have pain, redness, swelling, or signs of infection, contact Umina Podiatry today to book an assessment. Our experienced podiatrists can help you find relief quickly and keep your feet healthy, comfortable, and pain-free. Call our clinic or book online to take the first step toward lasting ingrown toenail relief.

     

     

    Call us on 4342 2878 or jump online to book an assessment. 

     

    Where can healthy feet take you...

    You've put up with it long enough. 👣 Sore feet, heel pain, tingling, nail changes or aches that keep coming back deserve attention. This #PodiatryWeek2026, take the first step and get it checked. 💙 Umina Podiatry | Book today.
    Let's clear up a few things about podiatry, straight from the people who do it. “Podiatrists only deal with nails and corns.” Not even close. “You only need to see one if something's already gone wrong.” Not true, we help you stay ahead of problems too. “It's not a ‘real’ health profession.” Podiatrists are registered, university-qualified health professionals. This Podiatry Week, we're setting the record straight on what podiatry really covers from sports and biomechanics to diabetes care, paediatrics and beyond. Book an appointment with us today #PodiatryWeek2026
    👣 Sound familiar? Too many people put up with foot and leg pain longer than they need to. The good news? Help may be closer than you think. Swipe through to see some of the most common things we hear in clinic ➡️ #PodiatryWeek2026
    👣 It's Podiatry Week 2026! Your feet do more than you think. And so do podiatrists. More than just looking after nails and calluses, podiatrists are registered health professionals who help with everything from sports injuries and diabetes-related foot care to children's growing feet, arthritis, biomechanics and mobility in older age. In fact, the APodA's Australian Foot Health Survey found that over half of Australians surveyed had experienced ongoing lower-limb pain that affected their daily life, cutting into walking, exercise and the ability to stay active. This week, we're celebrating the profession and everything a podiatrist can help you with. If something's been niggling, now's a great time to get it checked. 🔗 Click the link in our bio or get in touch to book an appointment today! #PodiatryWeek2026
    From Woy Woy Roosters juniors to the NRL Grand Final! Umina Podiatry is joining the whole Peninsula in cheering on local boy Bradman Best this weekend. Best feet forward, Bradman! 🏉👟 #gotheknights #newcastleknights