The Golden Rule
Foot problems are one of the most common reasons people don't finish The Wall - but almost all of them can be prevented or managed if caught early. See the DNF prevention guide for the full picture of what causes people to stop.
Prevention - Before You Start
Bodyglide or Vaseline
Apply generously to all friction points before the start: toes, between toes, heels, balls of feet, and anywhere your socks have rubbed before. Vaseline is cheaper and works. Bodyglide is less greasy and stays on longer. Either is far better than nothing. Carry a small tube or stick in your vest for reapplication at Hexham.
Buy Bodyglide on Amazon →Zinc Oxide Tape or Leukotape
Tape known problem areas before you start - heels, little toes, anywhere that has blistered in long training runs. Zinc oxide tape is widely available and sticks well. Leukotape P is favoured by many ultra runners for staying on longer and handling wet conditions better. Apply to clean, dry skin. Carry a small roll in your pack.
Buy Zinc Oxide Tape →Double-Layer or Merino Socks
The sock choice matters more than most people realise. Double-layer socks reduce friction by letting the two layers rub against each other rather than sock against skin. Merino wool stays comfortable when wet. Whatever you use, train in them for months before race day. Never wear new socks for the first time in a race. See the dedicated socks guide.
Buy Running Socks →Shoe Fit for Swollen Feet
Feet swell over long distances - often by a full shoe size or more. Shoes that fit perfectly in training can be painfully tight by the afternoon. Many ultra runners size up half a size for race day. Toes pressing on the end of a shoe downhill at mile 50 leads to lost toenails and blisters under the nail. See the shoe guide for recommendations.
Browse Trail Shoes →First Aid - Blister Treatment
Pack a small blister kit in your vest: a few blister plasters, a needle (sterilised), tape and some antiseptic wipes. The paramedics on course are there for serious medical issues - they are not a foot care service. Be self-sufficient. Know how to treat a blister before race day.
Buy Blister Plasters →How to Tape Your Feet
Taping is a skill worth learning before race day. A poorly applied piece of tape can create new friction. Practise in training.
Clean and Dry
Tape only sticks properly to clean, dry skin. Wipe with an antiseptic wipe and let dry fully. Any moisture or grease and the tape will peel off within miles. If applying in the morning after a shower, make sure feet are bone dry before you start.
Round the Corners
Cut the corners off any piece of tape before applying it. Square corners catch on socks and start peeling immediately. Rounded corners stay on dramatically longer. A small pair of scissors in your kit bag is worth having for race morning preparation.
Smooth It Down
Press the tape firmly onto the skin and smooth out any creases or bubbles. A crease in the tape creates a ridge that causes its own friction. Rub it firmly with the pad of your thumb for 30 seconds to activate the adhesive properly.
Where to Tape
Common areas: heels (back and sides), little toes, the ball of the foot, and anywhere that has blistered in training. If in doubt, tape the heel - it is the single most common blister location for ultra runners on road-heavy routes like The Wall. Do not tape over an existing blister without draining it first.
Treating a Blister Mid-Race
If a blister has already formed, here is what to do. The goal is to reduce pressure and friction so you can keep moving.
Chafing - Prevention and Treatment
Not a foot problem, but worth covering here. 70 miles produces chafing in places that never cause problems at marathon distance.
Where It Happens
The most common locations: inner thighs, under the arms, nipples (particularly for men in technical fabric tops), waistband, vest shoulder straps, and anywhere a seam rubs. In wet conditions everything gets worse - wet fabric against skin chafes far more aggressively than dry fabric.
Prevention
Apply Bodyglide or Vaseline to all potential friction points before the start - thighs, underarms, and nipples as a minimum. Men should consider nipple covers or tape. Carry more lube in your vest and reapply at Hexham. Wear kit that has been tested in long training runs - never wear new kit in a race. See the gear guide for vest and clothing recommendations.
If It Happens
Once chafing has started, lube will reduce the pain but will not stop the damage entirely. Apply generously and keep moving. Severe chafing on inner thighs can be partially addressed by changing shorts at Hexham if you carry a spare pair. The finish line pain is real - many runners describe the post-race shower as one of the most unpleasant moments of the whole weekend.