When it comes to running, most people obsess over training plans, nutrition, and gear. But the truth is simple: your feet carry you every step of the way — and if you don’t look after them, they can end your race.
As an ultra runner with over 10 years of experience (and plenty of painful lessons learned), here’s my best advice on how to prevent blisters, protect your feet, and keep running stronger for longer.
Why Runners Need to Care for Their Feet
Footcare in running is often neglected. It’s only when blisters, hot spots, or damaged nails appear mid-race that most runners realize just how important it is. The reality? Your feet can DNF you.
A little preparation goes a long way, and prevention is always better than cure.
Essential Foot Care Resources for Runners
Read This Book:
Fixing Your Feet: Injury Prevention and Treatment for Athletes the bible of running foot care.
Follow This Expert:
Dr Tonya Olson co-author of Fixing Your Feet and has a vast amount of experience, probably most famously making Michigan Bluff at Western States a hub of getting people to the end of that race through foot care!
She also has an incredibly comprehensive website, which includes a short course in how to tape your feet!
Like she says everyone has crazy nutrition plans, but most people don’t think about their feet until it’s too late! Your feet can DNF you! They carry you!
Listen to This Podcast:
Ultrarunning Sam Podcast practical discussions on running, including foot care essentials.
How to Prevent Blisters When Running
The golden rule: Prevention is better than cure.
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Taping: Use preventative taping during training to find what works for you.
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Hot spots: If you feel one, stop immediately and fix it. Blisters only get worse the further you go.
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My taping strategy: I tape my first four toes, my heels, and under my great toe joint (1st MTPJ). These are the areas that always cause me issues on long races.
Save Our Soles Toe Tape designed specifically for runners. It’s strong, breathable, and built to protect against the friction that causes blisters.
Why SOS Toe Tape Works for Runners
Unlike generic tape, SOS Toe Tape is:
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Durable enough for ultra distances.
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Breathable to prevent sweat build-up.
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Easy to tear and apply mid-race.
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Trusted by runners who know that feet can make or break performance.
Get SOS Toe Tape here and make sure blisters never end your race.
Final Foot Care Tips for Runners
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Be proactive: Don’t wait for issues to arise.
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Trial everything in training, not on race day.
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Respect your feet as much as your nutrition and training plan.
Happy feet = happy finish lines.