The success of an ultra-trail depends on many factors, including foot comfort. Indeed, most withdrawals are caused by injuries in this area. To prevent pain and other issues, it is therefore important to prepare your feet properly for an ultra-trail.
Key takeaways:
- Preparing for an ultra-trail means choosing kit that is properly suited and tested before the race.
- A few weeks before the race, it is advisable to moisturise your feet and use a tanning method to toughen them.
- During an ultra-trail, it is essential to regularly check the condition of your feet and treat injuries quickly.
Choosing the right kit to prevent injuries
To prepare your feet for an ultra-trail, you need to choose kit specifically suited to the activity. Trail socks are designed without seams and generally feature reinforcements at sensitive areas (heel, toes, etc.) or a double layer. This helps reduce the risk of blisters. They should fit your foot snugly to prevent friction.
When choosing your trail running shoes, comfort, durability and cushioning take priority over responsiveness and weight savings. Above all, you need to feel at ease in your shoes. Also avoid choosing too high a drop, which will be harder on your feet due to the impact forces generated. Go up one to one and a half sizes from your usual size. During a long race, your feet tend to swell and you risk feeling compressed.
Finally, new kit should be avoided on race day at an ultra-trail. You must have tested and approved your equipment, 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 feel comfortable.
Preparing your feet for 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, 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 moisturising care. You should also trim your nails, making sure they are neither too short nor too long. On race day, you can coat your feet with an anti-chafing cream such as Nok Akileine or petroleum jelly.
Good preparation for an ultra-trail ultimately comes down to optimal shoe lacing. This plays an important role in preventing pain. Lacing should be even and well-adjusted, but not too tight. You must avoid compressing your feet excessively, as they are likely to swell during the race. On the other hand, lacing that is too loose risks your foot slipping inside the shoe, causing friction.
Protecting and caring for your feet during a race
Throughout an ultra-trail, special care must be taken of your feet. Don't hesitate to stop as soon as you feel any discomfort. Given the distance of an ultra-trail, you must prevent the slightest blister or injury from getting worse. To do this, remember to pack an emergency kit for your feet, including hydrocolloid dressings (such as Compeed) and adhesive anti-blister bandages.
During the race, take advantage of 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-chafing cream before changing your socks.
Finally, assistance zones offer a range of foot care services. On trails such as the UTMB, these zones are particularly well equipped. Don't hesitate to stop there to treat a particularly painful blister or a subungual haematoma. Prompt treatment helps reduce the risk of withdrawal.
These few 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 breathe in the open air. You can also book an appointment with a podiatrist to assess the condition of your feet. Happy training!
