Striding Strong: A Guide to Foot Health for Endurance Runners
Every year, thousands of runners prepare for endurance races like Comrades Marathon by focusing on training plans, nutrition, and muscle recovery. Yet one of the most important aspects of ultra-distance running is often overlooked: foot health.
Over nearly 90 kilometres, a runner’s feet absorb thousands of impacts, repeated friction, and hours of pressure. Small issues such as dry skin, hot spots, or pressure points can quickly develop into painful problems that affect comfort and performance.
“Running back-to-back Comrades Marathons in 2024 and 2025 taught me a lot about what it takes to go the distance,” says ultra-runner Leozette Roode. “One of the most unexpected lessons was the importance of looking after my feet. As I prepare for the 100th Comrades Marathon next year, foot health will be a much bigger priority for me. Looking after your feet isn’t just about comfort; it’s an investment in longevity as a runner.”
Experts recommend incorporating foot care into race preparation, just as runners would strength training or muscle recovery. Keeping your feet moisturised, wearing properly fitted shoes, choosing quality running socks, and addressing irritation early can help prevent common issues such as blisters and friction-related injuries. According to foot health specialist Lynsey Hammond at Kroko, maintaining a simple foot-care routine before and after major events can support performance, comfort, and recovery.
Recovery is equally important. Swelling, blistering, bruising, and toenail damage are common after ultra-distance events and should not be ignored.
“I was prepared for the leg soreness that comes with a Comrades Marathon, but it was the condition of my feet that caught me completely off guard,” says Rhoode. “By the finish line, after nearly 90 kilometres on the road, the soles of my feet felt like they were on fire. Spending just over eight hours on my feet, combined with increased body heat and water retention, caused them to swell. The pressure inside my shoes left me with a deep bruise across the top of one foot and two black toenails. It was a powerful reminder of just how much our feet endure during an ultra-marathon.”
Runners are encouraged to clean and inspect their feet after long runs and races, keep skin hydrated, and allow adequate recovery time before returning to training.
When feet are well prepared, well protected, and properly recovered, runners give themselves a stronger foundation for success. At Comrades level, every step counts.
“The wrong shoes and socks almost cost me my second Comrades finish. That’s why looking after your feet should be just as much a part of your race preparation as training itself,” says Michelle Stemmet, 43, who took on her ninth Comrades Marathon in 2026.
Top foot care tips for endurance runners:
Before the race
- Moisturise feet daily with a product like Kroko Heel Balm.
- Address hot spots, corns, and calluses early.
- Never wear brand-new shoes on race day.
During the race
- Wear moisture-wicking socks.
- Act on discomfort early to prevent blisters.
- Keep feet as dry as possible with Foot Powder.
After the race
- Clean and inspect feet for damage.
- Elevate feet to reduce swelling.
- Massage feet gently and moisturise regularly using a heel balm.
