The Kit List
| Item | Use | Note |
|---|---|---|
| Tape | Protect hot spots and friction areas | Test on sweaty skin before race day |
| Lube or balm | Reduce friction between toes or on known rub points | Too much can trap grit; practice amount |
| Scissors | Cut tape cleanly | Do not rely on tearing tape while tired |
| Dry socks | Reset moisture and wrinkles | Pack in pairs by phase |
| Towel | Dry feet before tape or socks | Small microfiber towel works well |
| Roomy shoes | Handle swelling and pressure | Test with late-race socks |
The Hot-Spot Rule
Treat hot spots immediately. A hot spot costs two minutes. A blister can change your gait for hours and create new problems higher up the chain.
- Stop at the next safe crew or aid point.
- Remove shoe and sock; dry the area.
- Smooth wrinkles or grit.
- Apply the tape or protection you tested in training.
- Restart walking for several minutes before running.
For more detail, read Blister Prevention for Ultramarathons.
Packing System
Keep the foot kit in one obvious bag. Do not scatter tape in one box, socks in another, and scissors somewhere mysterious. Label it "FEET" in large letters and tell crew to bring the whole bag when you mention rubbing.
Pair the kit with a tested shoe rotation strategy.
After the Race
Wash and dry feet gently. Watch for spreading redness, warmth, pus, fever, worsening pain, or deep wounds. If those appear, seek medical care rather than trying to solve it with race-kit supplies.
The post-ultramarathon recovery guide covers the first days after the finish.
Sources
- Multiday Running foot care checklist, last reviewed June 2026.
- Knechtle, B. and Nikolaidis, P.T. (2018) — Physiology and pathophysiology in ultra-marathon running. Frontiers in Physiology, 9, 634.
Frequently Asked Questions
What tape should you use for ultra blisters?
Many runners use kinesiology tape, leukotape-style rigid tape, or paper tape depending on skin tolerance and location. Test any tape in wet long runs before race day.
Should you pop blisters during a race?
Do not treat deep, infected, or severe blisters casually. For small race-limiting blisters, use event medical staff when available. Cleanliness matters.
How often should you change socks?
Change socks when they are soaked, gritty, wrinkled, or rubbing, and at planned foot checks in long events. Dry socks are cheap insurance.