Protect the parts that end races
Feet, Injury & Recovery
Blister prevention and treatment, foot care in multiday races, and a day-by-day recovery timeline after 100-mile to six-day efforts.
Feet, skin, and recovery are not side topics in multiday running. Blisters, swelling, chafing, sleep debt, and small mechanical problems can decide the race long before your aerobic fitness runs out.
Use this hub to build prevention habits before race day and a simple triage mindset for when something starts to go wrong mid-race.
Blister Prevention for Ultramarathons
Blisters hit 76–83% of runners in multistage ultras. What trials show for paper tape, socks, lube and antiperspirant, and when and how to drain one mid-race.
What to Focus On
Blister Prevention
Test footwear, socks, and skin protection, then respond early when wetness, debris, pressure, fit, or a hot spot changes.
Shoes, Socks and the Foot-Care Kit
Plan sock changes and familiar backup shoes for wetness, damage, or changing pressure points, and pack a kit you have practiced with.
Body Stress and Recovery
Understand what happens to muscles, joints, gut, brain, and immune system during long ultras.
Common Questions
When should you treat a hot spot?
Address a hot spot promptly: stop safely, remove debris or wrinkles, dry the area, and check fit. Use only a tape or dressing method you have practiced, and get trained foot-care help if skin is broken, bloody, infected, or changing your gait.
Do backup shoes need to be larger?
Not by default. One observational study of 76 runners found no significant average change over 100 km, but a group average cannot determine your fit or drinking needs. Choose a tested alternative based on actual pressure, swelling and comfort, and seek assessment if pain changes your gait.
Is pain always a stop signal?
Pain is not a diagnosis. Stop and assess sharp, worsening, focal, one-sided, or gait-altering pain, and use race medical support when it persists or is paired with swelling, weakness, numbness, chest symptoms, or confusion.