Best foot (going) forward

**  Please note:  This is still a work in progress **

I'm lucky in that I'm not often bothered with injuries (touch wood) but it's been well-documented that my feet are a source of pain and discomfort.  Some people might say that experience and mileage-bagging toughen your feet up for ultra-distance running.  Unfortunately, for me, the opposite is true.  Over  the years my feet have got consistently worse.  To the extent that it's a major limiting factor in the amount of races I do. 

Using my 2012 ultras as examples.  Glasgow Edinburgh Ultramarathon - my toes were bashed and badly bruised.   During the GUCR my feet were macerated after being wet for so long.  I could hear and feel the blisters popping as I ran.  The end result was so horrific I had to shout everyone in when I was changing to witness the destruction.  On last 10 miles of the Devil o' the Highlands, I felt like I was running on glass.  And at 24 hour world champs, my big toes nails fell off during the race.

All as a result of negligent foot care.  Instead of worrying about "wasting time" fixing a problem, it could have enhanced my performance.  Especially in the 24-hour race.  I've often said, with foot destruction, that ignorance is bliss.  Actually, it's just ignorance.  There was nothing blissful about it.

So I bought Fixing Your Feet last June!  Basically within days of finishing the GUCR. And it gathered dust on my bedside table for quite some time.  Ignorance, no more though.  It has now been attacked with a highlighter pen and I am now armed with lots of useful tips and advice

As per the disclaimer above, this is not gospel.  What works for some, won't work for other. For me, it's a work in progress and I'm still learning what does and doesn't work.  I used a combination of the various steps below on my long run this year and my feet seem better.  Not perfect, but better

General foot care

1) Remove callouses and hard skin.  I soak my feet, use a pumice stone on the rough bits and then apply some Flexitol Callus Remover Cream, which I picked up from Boots for £6.99 (they've got a buy one, get one half-price deal on too).

2) Filing toe nails down the way - towards the tip of your toe - so they are smooth with no rough edges.

3) Apply foot cream daily.  I've been using Gehwol Footcream (based on a Facebook chat recommendation by Mike Blamires), which I bought from Mankind for £5.87... with free and fast delivery.

Pre-long run foot preparation

This is bit time consuming, but worth it.  As I normally start very early, I have done steps 1-5 the night before and then added some more cream in the morning before putting my socks on.

1) Apply what the book refers to as Compound Tincture of Benzoin.  I struggled to find this in the UK, until the lovely William Sichel told me it's called Friar's Balsam here - £3.50 from Amazon. (Try to) Ignore the fact it's a decongestant, just slap it on.  Top tip:  Wear rubber gloves.  The first time I didn't, and my hands looked like I smoked 40 cigarettes a day.  Also put down some newspaper on the floor, as it can get messy.

2)  Allow to dry for a couple of minutes

3) Apply blister plasters - I use Compeed (approx £5) - to areas which are prone to blister.  My worse points are the big toe joints.  Other blister areas I cover with step four.

4) Cover the other blister points and hot spots with Kinesio Tex Tape.  So far I have only covered my big toes and the second toe.   I first put on a vertical strip over the top of the toe and then wrap another strip around the toe.

5) Then I apply some Gehwol Footcream.  The book recommends Hydropel, but this product has been discontinuted.  If I prepare my feet the night before, I go to bed with loose fitting fleece socks and then I apply more cream in the morning.

6) First pair of socks is an Injinji light weight no-show. Available from the ULTRAmarathonRunningStore for £10.99

7) Then I wear Drymax Drymax Lite-Mesh No Show Tab Running Socks on top.  Also available from the ULTRAmarathonRunningStore for £7.99.  I tend to wear no-show socks - even for everyday life - because my ankles and feet are prone to swelling and I think this helps.

8)  I've bought shoes specifically for long-distance training runs and races, which are at least a half size bigger than my normal running shoes.  I take a UK4 in dress shoes, usually buy UK5 for trainers, but my new Hokas are a UK6.  They are small made, but the size 6 is nice and roomy.

9) And finally, I put on some Dirty Girl Gaiters (approx £15) to keep all the nasties out.

During this weekend's 100 miler, if my feet get wet or I sufffer some discomfort my (untested!) steps will be to dry feet - reapply taping if required - apply some Sudocrem and then some Gehwol Footpowder (£5.62 from Mankind) before putting on another set of Injinji and Drymax socks.

I will also keep hydrated and drink water with High Five Zero tabs, because dehydration and salt loss cause blisters too.  Trust me, read the book!

  

I'll post a picture of my taped feet...and let you know how it goes... :-)

Also available in white

I'm not sure if I've mentioned it before, but I've signed up for the Montane Lakeland 100 in July 2013.  I will have mentioned before that I have zero navigational skills and a like to recce courses that require such skills.  One less (major) thing to worry about on race day.  Plus, I think if you get lost in a ultra race, you've only got yourself to blame.

My lovely sponsor the ULTRAmarathonRunningStore.com sent me a pair of Drymax Maximum Protection Running socks to try, so I thought I'd put them to a proper test and saved them for my first Lakeland 100 training run.  As you will see from the before and after pictures, I certainly put them through the wringer!  See below for the science bit and my thoughts.

Lakeland 100 training Episode one:  The GM an I were going to join the organised recce run that was planned for Saturday afternoon.  I would have liked to have met up for fellow race runners, but we decided against because 1) The main priority of the trip was to learn the route 2) I would have blindly followed the runners in front, therefore not concentrating on the track 3) The organised run was leaving later in the afternoon, with the aim of giving runners experience of night running  4) So, we would need to go back and run the sections in daylight 5) If you're running in the dark, you could be anywhere and I wanted to experience the views 6) With a fairly lengthy journey either side of the run, it would be midnight by the time we got home. All reasons to go at it alone.

After much debating, we decided on the sections from Braithwaite to Dalemain.  Estimated mileage 26.  Our total mileage? 29. Of course there was always going to be a few detours. We left Glasgow at 6am and arrived at Dalemain House just before 8am and took a taxi back the 19 road miles to Braithwaite. The biggest shocker of the day was the £60 taxi fare! But hey, we were at the start of the section and we HAD to run the course to get back to the car.  We packed emergency taxi money just in case though!

I did carry a map, but to be honest if could have been a map for the Inca Trail for all I knew.  Thankfully, the route descriptions - the step-by-step guide - which are downloadable from the race website are top-notch.   Prior to the trip I watched JK's Lakeland videos, which I must say were invaluable.  Not for directions, but for reassurance we were on the right route.  Although I was fairly disappointed not to see the caretaker from Dave's school ;-)

The weather forecast was for heavy rain - all day - and it did not disappoint. It tipped.  And after a few hours the initial euphoria wore off and we were left soaking and shivering.  My hands wouldn't work, my brain became defunct and we became pretty lackadaisical about following the route description.



AVOID Gowbarrow Fell!

On the last section - from Dockray to Dalemain - we saw the sign for Gowbarrow Fell.  Recalling the name from the route sheets we started stomping up the steep hill.  It's funny how when you're not quite sure that you're going in the right direction, you look for signs to make things fit.  Like a kid trying to squeeze together jigsaw pieces.  It just didn't seem right.  And when I saw the Cairn at the top, I knew it was just a hill walk, not part of the route.

Of couse backtracking on the description, it clearly states: "AVOID left permissive path to Gowbarrow Fell". Lesson learned.  Although best make mistakes on a training run, and not in the race. 

Back down the hill and back on track.  Thankfully the route took us through some gorgeous woods and contoured around Gowbarrow with the most amazing views over Ullswater - which certainly lightened the mood. It's truly magical.  Even in the rain and mist.  I think the backdrop, coupled with recognising the (reassuring) points from JK's videos - certainly perked us up a bit. When we hit the old ruins and made the required right turn, I ran down to Swinburn’s Park with the same excitement as my number being called in Argos. I never thought simply going to the right way could feel so amazing!

The adventure wasn't quite over though, as we had to negotiate a few shoe-sucking muddy fields and then got lost in Dacre trying to find the route passed the castle. 

Eventually we made it back to Dalemain House in a total time of 5:48.  That wasn't too bad considering we had to follow a map into the unknown and take a few detours. I absolutely loved the route and even now, I'm still on a bit of a high from the run.

I think it took us longer to get changed into dry clothes that it did to drive back to Glasgow. I'm sure the passing tradesmen were slightly suspicious of steamed-up Mini in an empty carpark with wet clothes being disgarded out the windows and doors!

...NOW MORE ABOUT THE SOCKS...

I'll be honest, I not sure I would fork out £22 for a pair of socks.  It's right up there with £60 taxi fares!  However I do think - with most things in life - you get what you pay for.   I've made no secret that my feet have been causing me problems this year.  There's not been a race where my feet haven't let me down, so I'm willing to try anything.  Any pay anything!

Here's the science bit...Maximum Protection Running socks are made using the patented Blister Guard® system. This system incorporates Friction Free® Profilen® fibers throughout the entire foot area of the sock. Profilen’s chemical name is Polytetrafluoroethylene (PTFE). PTFE has the lowest Coefficient of Friction of any solid material.

That was as clear as mud to me too.  Just skip the rest and watch the video at the bottom.
Why we get blisters: Feet get hot and perspire, causing socks to become wet. Moisture significantly increases friction (stickiness) between socks and skin. The higher the friction, the greater the chance of getting blisters. Higher friction limits skin surface movement, yet still allows inner tissue movement causing a shearing effect. This physically separates the two layers which fill with fluid, forming a blister.

Their Blister Guard® System:  Drymax Maximum Protection Running socks were designed to prevent blisters during triathlons, marathons and ultra-long distance runs. In addition, they will help people who are just prone to getting blisters.   Profilen and Drymax fibers blended together provide Maximum Protection for your feet. This scientific approach keeps feet dry and the friction between the skin and sock low. Runners who wear Maximum Protection Running socks will have cooler, drier, more comfortable feet, while significantly lowering the chance of getting blisters. They possess top mesh air panels which release heat and sweat vapor out of the top of the sock and shoe.



The proof  of the pudding...After nearly six hours in the pouring rain, I can report that my feet were comfortable the whole day.  No hot spots and no blisters.  So yeah, you get what you pay for.

ULTRAmarathonRunningStore.com

Some exciting news: I've got a lovely new sponsor in the form of ULTRAmarathonRunningStore.com. 

It's the retail division of the very successful online resource centre ultramarathonrunning.com and - as you may have worked out - specialises in ultra running products, clothing, gear and equipment.  Everything has been designed with the long distance athlete in mind and focuses on the specific needs and requirements of trail and ultra runners.

The products include running backpacks, race vests, waist bags, waist belts, hydration bottles, waist packs, handheld bottles and running shorts with patented mesh pockets.  The ULTRAmarathonRunningStore is the exclusive UK supplier/distributor of ultra-specific products from  innovative manufacturers UltrAspire and RaceReady.



Sonic spent months trying to find a pair of shorts with two pockets - and here's whole range of them!

Current West Highland Way record-holder, Terry Conway wore the UltrAspire SPRY pack and carried two RACE handhelds when he smashed the course record on Saturday.  How's that for celebrity endoresement?


I will be reviewing some of the products over the next couple of months, but please visit ULTRAmarathonRunningStore in the meantime. You also find (and "like") them on Facebook