The Kit List
| Item | Potential Use | Safety Note |
|---|---|---|
| Tape | Protect intact skin at a known friction area | Evidence varies by method; test for adhesion and skin reaction |
| Lube or balm | Reduce friction at a familiar rub point | Follow directions and stop if irritation or grit makes rubbing worse |
| Scissors | Cut tape cleanly | Use only in a safe, well-lit place and keep them away from skin |
| Dry socks | Replace a wet, gritty, wrinkled, or rubbing pair | Test each sock-and-shoe combination before race day |
| Towel | Dry feet before tape or socks | Keep it clean and separate from used dressings |
| Alternate footwear (optional) | Address a specific fit, traction, or weather issue | No default size increase; test for both pressure and slipping |
The Hot-Spot Rule
A hot spot is a cue to pause at the next safe place and inspect the foot. Continuing through worsening pain, numbness, broken skin, or a changed gait can make it harder to judge what is happening.
- Stop at the next safe crew or aid point.
- Remove the shoe and sock, then inspect the foot and footwear.
- If the skin is intact, remove grit or wrinkles and dry it gently.
- Use only a clean covering or friction strategy you have tested.
- Ask event medical staff to assess broken skin, a blood blister, severe or deep pain, marked swelling, loss of sensation, or an altered gait.
- Continue only after reassessment, when symptoms are manageable, gait is normal, and any event medical instructions allow it.
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
- Lipman et al. (2016) — Paper Tape Prevents Foot Blisters: A Randomized Prevention Trial Assessing Paper Tape in Endurance Distances II.
- Scheer et al. (2014) — The enemy of the feet: blisters in ultraendurance runners.
- NHS — blister self-care and signs that need medical help.
Frequently Asked Questions
What tape should you use for ultra blisters?
No tape works for everyone, and studies of preventive taping have produced mixed results. Follow the product directions, test it on your skin in relevant conditions, and stop using it if it causes irritation, numbness, or extra pressure.
Should you pop blisters during a race?
Do not deliberately burst a blister on course. Protect intact skin and use event medical staff for a painful, large, blood-filled, open, or uncertain blister. Stop and seek medical care for spreading redness, warmth, pus, fever, worsening pain, or loss of sensation.
How often should you change socks?
There is no fixed interval. Inspect your feet and change socks when wetness, grit, wrinkles, or rubbing makes a change useful, taking the weather, footwear, and access to dry supplies into account.