Success in an ultra-trail depends on many factors, including foot well-being. Indeed, most withdrawals are due to injuries in this area. To prevent pain and other discomforts, it is therefore important to prepare your feet properly for an ultra-trail.
Key takeaways:
- Preparing for an ultra-trail requires choosing suitable equipment that has been tested before race day.
- A few weeks before the race, it is recommended to moisturise your feet and apply a tanning treatment to toughen them up.
- During the ultra-trail, it is essential to regularly check the condition of your feet and treat injuries quickly.
Choosing the right equipment to prevent injuries
To prepare your feet for an ultra-trail, you need to choose equipment specifically suited to this activity. Trail socks are designed without seams and generally feature reinforcements on sensitive areas (heel, toes…) or a double layer. They help limit the risk of blisters. They must fit your foot properly to avoid friction.
When choosing your trail running shoes, comfort, durability and cushioning take priority over responsiveness and weight. Above all, you need to feel comfortable in your shoes. Also avoid choosing too high a drop, which will be more traumatic for your feet due to the impact forces generated. Choose a size one to one and a half sizes above your usual size. During a long race, your feet will tend to swell and you risk feeling compressed.
Finally, brand-new equipment is to be avoided on race day of an ultra-trail. You must have tested and approved your gear, especially your shoes. These should have several hundred kilometres on them to avoid any surprises. We also recommend testing them with the socks you plan to wear on race day, to make sure you are comfortable.
Preparing your feet before an ultra-trail
Foot preparation for an ultra-trail begins several weeks before the race. You should first make sure to remove dead skin and calluses with a file or pumice stone. Most trail runners also use a tanning method to toughen the skin on their feet and prevent blisters.
Tanning involves applying a citric acid-based product between three weeks and five days before the race. Once or twice a day, you can massage your feet with lemon juice and then apply a moisturising cream to prevent the skin from drying out too much. In the final days before the race, it is recommended to stop this method and focus on a moisturising treatment. You should also trim your nails, taking care that they are neither too short nor too long. On race day, you can coat your feet with an anti-friction cream such as Nok Akileine or petroleum jelly.
Good preparation for an ultra-trail ultimately involves optimal shoe lacing. This plays an important role in preventing pain. Lacing should be even and adjusted, but not too tight. You should avoid compressing your feet excessively, as they are already likely to swell during the race. On the other hand, lacing that is too loose creates a risk of the foot sliding inside the shoe, causing friction.
Protecting and caring for your feet during the race
Throughout the ultra-trail, special care must be taken of your feet. Indeed, do not hesitate to stop as soon as any discomfort is felt. Given the distance of an ultra-trail, you must prevent even the smallest blister or injury from worsening. To do so, remember to pack an emergency kit for your feet with hydrocolloid dressings (such as Compeed) and adhesive blister strips.
During the race, make use of the aid stations to inspect your feet. After long hours of effort, you may need to change your socks and shoes. Keep a spare pair of a similar model to swap out in case of discomfort or waterproofing issues. Also remember to regularly reapply anti-friction cream before changing socks.
Finally, the aid stations offer a range of foot care services. On trails like the UTMB, these stations are particularly well-equipped. Do not hesitate to stop there to treat a particularly painful blister or a subungual haematoma. Quick treatment helps limit the risk of having to withdraw from the race.
These recommendations will help you prepare your feet well for an ultra-trail. Once the race is over, remember to take care of them too — moisturise them and let them air out. You can also book an appointment with a podiatrist to assess the condition of your feet. Good luck with your preparation!
