In an ultramarathon, feet are often what ends a race. Legs get tired, but a hot spot that turns into a raw patch forty kilometres from the finish can stop you completely. Here is a practical foot plan.

Before the race

Train in your race kit

Do your longest training runs in the exact shoes and socks you will race in. Race day is not the time to find out a seam rubs.

Look after your nails and skin

Trim toenails a few days before, straight across. Deal with thick calluses gradually rather than the night before.

Plan for swelling

Feet swell over many hours on your feet. Many ultra runners choose shoes with a little more room than their road shoes.

Socks

  • Fast-drying fabric. Sweat, rain and river crossings will soak you. Cotton holds water. Synthetic and BioMax blends dry faster.
  • A snug fit with no wrinkles. Any fold becomes a pressure point after hours.
  • A foot that does not move. Friction comes from movement. A sock that grips the insole and holds the arch reduces how much the foot slides on long descents.

(More in cotton vs synthetic running socks.)

During the race

Plan sock changes

Put spare socks in your drop bags. Many runners change at planned points whether their feet feel bad or not, because dry skin handles friction far better than wet skin.

Treat hot spots early

The moment something feels hot or rubs, stop and deal with it. Tape it, re-lace or change socks. Five minutes at a checkpoint is cheaper than an hour of limping.

Keep grit out

On trails, gaiters help stop sand and small stones from getting into your shoes.

Lubricate

An anti-chafe balm on toes and pressure points helps many runners. Test it in training first.

After the race

Clean and dry your feet, check for damage and let skin recover before your next long run. If anything looks infected or does not heal, see a doctor.

Frequently Asked Questions

How often should I change socks in an ultra?

Many runners change at planned drop bag points, and any time socks are soaked.

Should I tape my feet before an ultra?

Some runners pre-tape known problem areas. Practise it in training so you know it stays on.

What socks are best for ultramarathons?

Fast-drying, snug socks that do not wrinkle and hold the foot in place. Test them on your longest training runs.

Do grip socks help on long descents?

They are designed to reduce how much the foot slides inside the shoe, which is most noticeable on descents.