In an ultramarathon, your feet do not just carry you. They negotiate every climb, descent, river crossing, camber, patch of mud, stretch of tarmac and moment when your brain starts asking why you signed up.
Foot care is not glamorous, but it is one of the biggest differences between a race that stays manageable and a race that becomes a slow argument with your shoes.
Moggans athlete Ioana Barbu has raced across ice, jungle, desert and mountains, where foot care is not a nice extra. It is part of finishing. The good news is that most runners can avoid the worst problems by making smart decisions before, during and after the race.
Foot care starts before race day
The first rule is simple: do not leave foot care until something hurts.
Before race day, pay attention to how your shoes and socks feel on long runs, especially when your feet are tired. Your feet may swell over distance, your gait may change on descents and tiny fit issues can become much bigger after several hours.
Trim toenails a few days before the race, not the night before. Leave enough time for any sharp edge or irritated skin to settle. If you know certain areas rub, test taping or blister prevention products in training. Never discover your foot-care system for the first time at mile 35.
Choose socks that suit the distance
Shoes usually get the attention, but socks are just as important. They sit directly against the skin and influence friction, moisture, temperature and fit.
For ultramarathons, look for Moggans running socks that stay in place, avoid bunching, feel smooth around the toes and provide the right balance of cushioning and breathability. Too much bulk can change the fit of your shoe. Too little protection can leave you exposed on long descents or rough ground.
Not sure which style suits your distance? The Running Sock Buying Guide covers the key decisions.
Why Merino works for long-distance running
Merino wool is particularly useful for long-distance running because it helps regulate temperature, feels soft against the skin and manages moisture well. That matters when conditions change through the day or when you are moving for hours between checkpoints. Find out more on the Why Merino? page.
Moggans Merino running socks are designed for road, trail and ultra-distance efforts, with comfort and fit at the centre of the design. For runners building towards an ultra, the best advice is to train in the socks you plan to race in, then use a proven pair on the day.
Do not ignore hot spots
A hot spot is your early warning system. It is the small area of heat, rubbing or pressure that appears before a blister fully forms. Many runners ignore it because stopping feels inconvenient. That is usually a mistake.
If you feel a hot spot, deal with it early. Stop, remove grit, smooth out your sock, adjust the shoe, apply tape or use your preferred blister dressing. Losing two minutes can save you hours of discomfort later.
This is especially important in ultra running because small problems have time to develop. A half marathon may end before a blister becomes serious. An ultra gives it the rest of the day.
Keep feet as dry as the race allows
Dry feet are not always possible. In a mountain race, a wet day or a route with river crossings, you may be wet for hours. The aim is not perfection. The aim is management.
If your feet are soaked, avoid letting grit sit inside the shoe. Small particles can act like sandpaper. At checkpoints, shake out shoes, change socks if needed and let your feet air briefly if conditions allow.
In hot races, sweat is the main issue. In cold races, damp feet can become cold feet. In both cases, breathable socks and sensible pacing help reduce the build-up of moisture.
Change socks with purpose
A spare pair of socks can be one of the best morale boosts in an ultra. The trick is knowing when to use them.
Changing too early may leave you without a dry option later. Changing too late may mean damage has already started. A sensible approach is to plan possible change points around major checkpoints, weather changes, river crossings or the point where you know your feet usually begin to suffer.
When you change socks, take the extra moment to inspect your feet. Look for redness, swelling, rubbing, grit and nail issues. A sock change is not just comfort; it is a foot-care check.
Look after your feet overnight
In multi-day events, the work continues after the stage finishes. Clean your feet, dry them properly, treat any hot spots and give the skin time to recover. If the race allows, change into dry socks or camp footwear so your race shoes can breathe.
This is also the time to prepare for the morning. Lay out socks, tape, dressings and foot-care items before you sleep. Tired runners make poor decisions when they are rushed.
After the race: clean, dry, recover
Once the race is over, resist the urge to ignore your feet completely. Wash and dry them, check for blisters or damaged nails and let the skin settle before jumping straight back into hard running.
Your socks need care too. Wash them according to the care instructions and let them dry properly — the Woolmark Care Guide has everything you need. Good kit lasts longer when it is looked after, especially after mud, sweat, sand or repeated long runs.
A simple ultramarathon foot care checklist
- Before race day: test shoes and socks on long runs; trim toenails; practise taping; identify rub points; pack blister care.
- During the race: deal with hot spots early; shake out grit; adjust laces; change socks when useful; keep feet as dry as possible.
- After the race or stage: clean and dry feet; treat irritated areas; air shoes; wash socks correctly; allow recovery time.
Foot care is not complicated, but it does reward attention. Look after your feet early and they are much more likely to look after you late in the race.
Choose Moggans Merino running socks for long-distance comfort, breathable performance and trusted fit across road, trail and ultra-distance runs.
Read more from the Ioana series: Meet Ioana Barbu | Ultra running endurance lessons | Ioana Barbu race kit
FAQs
How do I prevent blisters during an ultramarathon?
Prevent blisters by wearing tested shoes and socks, keeping feet as dry and grit-free as possible, taping known problem areas and treating hot spots as soon as they appear.
Are Merino socks good for ultramarathons?
Yes. Merino socks can work very well for ultramarathons because they are soft, breathable, temperature regulating and comfortable across long distances and changing conditions.
Should I change socks during an ultra?
For long or wet events, a sock change can help. Use checkpoints to inspect your feet, remove grit and change into dry socks if it will improve comfort or prevent problems.
What should I do if I feel a hot spot while running?
Stop early, remove any grit, smooth the sock, adjust the shoe and protect the area with tape or a blister dressing. Do not wait until it becomes a full blister.
