Medically reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Surgeon — Balance Foot & Ankle, Howell & Bloomfield Hills, MI. Last updated April 2026.

Train Smart for Michigan’s Race Season

Michigan’s running season is packed with events from early spring 5Ks to fall marathons like the Detroit Free Press International Marathon, Bayshore Marathon in Traverse City, and Kalamazoo Marathon, plus a thriving trail running scene across the state. With these goals comes significant injury risk — studies show 50-70% of runners experience at least one training injury per year. At Balance Foot & Ankle in Howell and Bloomfield Township, Michigan, we help Michigan runners build durable training programs and stay on the road.

The Foundation: Progressive Load Management

The single most powerful injury prevention principle is the 10% rule: increase weekly mileage by no more than 10% per week. Most running injuries — plantar fasciitis, metatarsal stress fractures, Achilles tendinopathy, and shin splints — result from load exceeding the musculoskeletal system’s adaptation capacity. Gradual progression, adequate recovery, and periodized training (building for 3 weeks, then reducing load for 1 recovery week) prevent the accumulation of microscopic tissue damage that precedes overuse injuries.

Footwear and Custom Orthotics

Running shoes matched to your foot type — assessed through gait analysis — significantly reduce injury risk. Replace shoes every 400-500 miles as internal cushioning degrades invisibly. Rotating between two different shoe models reduces repetitive loading patterns. For runners with flat feet, high arches, plantar fasciitis history, or prior stress fractures, custom orthotics provide personalized support that generic insoles cannot match.

Strength Training

Running-specific strength training — particularly hip abductor strengthening, single-leg calf raises, and foot intrinsic exercises — addresses the muscle weaknesses that underlie most running overuse injuries. Even two 20-minute strength sessions per week produces measurable injury rate reductions in recreational runners.

Early Evaluation = Faster Return

Running through foot pain converts minor overuse injuries into season-ending problems. Any pain causing gait changes, lasting more than two weeks despite mileage reduction, or worsening through a run deserves podiatric evaluation. Early treatment — identifying the specific injury and its contributing factors — typically produces much faster return to full training than waiting months and hoping for spontaneous resolution.

Foot or Ankle Pain? We Can Help.

Balance Foot & Ankle — Howell & Bloomfield Township, MI

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📞 (810) 206-1402

Training for a Michigan Race? Prevent Foot and Ankle Injuries

Whether you are training for the Detroit Marathon, Crim Festival of Races, or a local 5K, proper foot care prevents season-ending injuries. Dr. Tom Biernacki helps Michigan runners build training plans that keep feet healthy from first mile to finish line.

Learn About Running Injury Prevention | Book Your Appointment | Call (810) 206-1402

Clinical References

1. van Gent RN, et al. Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. British Journal of Sports Medicine. 2007;41(8):469-480.
2. Fields KB, et al. Prevention of running injuries. Current Sports Medicine Reports. 2010;9(3):176-182.
3. Buist I, et al. Predictors of running-related injuries in novice runners enrolled in a systematic training program. American Journal of Sports Medicine. 2010;38(2):273-280.

Your Board-Certified Podiatrists

Dr. Tom Biernacki, DPM

Board-Certified · FACFAS

Dr. Carl Jay, DPM

Board-Certified Podiatrist

Dr. Daria Gutkin, DPM

Podiatrist

Dr. Tom Biernacki, DPM

Dr. Tom Biernacki, DPM is a double board-certified podiatrist and foot & ankle surgeon at Balance Foot & Ankle Specialists in Southeast Michigan. With over a decade of clinical experience, he specializes in heel pain, bunions, diabetic foot care, sports injuries, and minimally invasive surgery. Dr. Biernacki is a member of the APMA and ACFAS, and his patient education content on MichiganFootDoctors.com and YouTube has reached over one million views.