On Sunday I helped at the finish line of the Ohlone Wilderness 50K Trail Run. This great event goes from Fremont to Livermore in Central California over lots of hills. The course is on trails and fire roads. This is one tough course—great for seeing what kind of shape you are in—as well as what shape your feet are in.
Of the 112 finishers, I only saw one or two who were favoring their feet when they crossed the finish line. I knew from the race information that they were running their first ultra. They were in new territory.
Let’s talk a moment about conditioning your feet. Most runners are aware of the common problems when running. Chafing between their thighs, at the armpits, and where their nipples rub on their tops. But, what about their feet?
Athletes can get their feet in shape by working up to longer distances over time. Don’t assume you can go out and walk or run a distance farther that you have trained to do. Your feet will rebel. By building up to longer and longer distances, your feet get in shape—just as your body does.
Your feet must be conditioned to endure the rigors and stresses of whatever the race throws at you. Rough trails and fire roads? Cross country bushwhacking over small rocks and uneven footing? Constantly changing terrain with the streams, rivers, and whitewater with the associated mud? Sand, grit and small stones that work their way into your shoes and socks? There are several answers.
TRAINING
Train in race conditions, in the shoes and socks you will wear on race day. You can get by with minimal foot conditioning for a short event but a multi-day race requires a plan of action. Your feet must be conditioned for mile after mile after mile of running and walking. Put in enough hours to help your feet adapt to the stresses to which they will be subjected. Toughen your feet with barefoot walking. If you constantly train by doing six-hour hikes, you will be really good at doing a six-hour hike. Learn from successful ultrarunners who know the importance of at least one long training session per week. Add a long session to your week’s routine. As you get closer to your event, make the session longer and more closely resemble an actual race. This will help condition the feet for long hours of a race.
Do short hikes with a pack on your back before taking off to tackle a multi-day race. Work up to distances that you will tackle in your event. Training with a ten-pound pack is different than with the 20-pound pack you will use on race day. The weight of your pack and the change it means to your gait will have a stressing affect on your feet. Just as important is learning to do back-to-back training days. Teaching your feet how to adapt to long sessions, on consecutive days, will further your odds of success.
COMFORT
Will your shoes still fit after three days or will you need a larger size? Do you have good socks and supportive insoles? Learn how to cut slits in the sides of your shoes with a knife to relieve pressure on a bad toe or bunion. Where possible, rest your feet by raising them above the level of your heart. Anytime you stop to eat or take a break, take off your shoes and socks to air your feet. The cold water in streams and rivers can work wonders to sooth tired and swollen feet.
Work Out the Kinks
Work out the kinks; find the best shoes and socks for what you will be doing. Learn how to trim your toenails and reduce calluses. Discover the proper insoles that provide support to relieve any pre-existing foot problems.
Strengthen your toes and ankles. Maneuvering over bad trails and roads, and going cross-country, with a loaded pack, is easier when your feet are used to such stresses. A turned ankle will ruin your chances of success.
Strong feet and ankles will make off road travel easier. After days of travel, even though your feet are tired and sore, they will still put out for yet another day. Because of conditioning, recover will be faster.
