When preparing for the Comrades Marathon, most runners focus on the obvious essentials: training plans, nutrition, hydration, and recovery. But there's one critical area that often gets neglected until it's too late, foot health.
Over nearly 90 kilometres of running, your feet absorb thousands of impacts, endure constant friction, and withstand hours of pressure. A minor irritation at the start of the race can quickly develop into a painful blister, bruised toenail, or debilitating hot spot by the finish line.
For many runners, the condition of their feet can make the difference between a successful finish and a difficult race day experience.
Ultra-distance events place enormous demands on the body, and your feet bear the brunt of it. Dry skin, calluses, corns, pressure points, and poorly fitting footwear can all become major issues when you're spending eight hours or more on the road.
Plant-based ultra-runner Leozette Roode knows this firsthand.
"Running back-to-back Comrades Marathons in 2024 and 2025 taught me a lot about what it takes to go the distance. 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."
Many runners spend months preparing their cardiovascular fitness but very little time preparing the part of their body that will carry them every step of the way.
While sore muscles and tired legs are expected after Comrades, foot problems can often catch runners by surprise.
"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 Roode.
"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."
Swelling, bruising, blisters and toenail damage are common among endurance runners, yet many athletes only think about foot care after problems have already developed.
According to foot health specialist Lynsey Hammond from Kroko, runners should approach foot care in the same way they approach strength training and recovery.
Simple habits can help reduce discomfort and prevent many common race day foot problems:
Being proactive can improve comfort during training and help minimise issues on race day.
Foot care shouldn't end when you cross the finish line.
After a major endurance event, it's important to inspect your feet carefully for signs of damage. Swelling, blisters, bruising and nail injuries should be treated appropriately and given time to heal.
Post-race recovery should include:
Looking after your feet after the race can support faster recovery and help prepare you for your next running goal.
For experienced Comrades runner Michelle Stemmet, who will tackle her ninth Comrades Marathon in 2026, foot care has become a non-negotiable part of her preparation.
"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."
The Comrades Marathon tests every aspect of a runner's preparation, and your feet are no exception. By making foot care part of your training, race day strategy and recovery routine, you'll be giving yourself the best possible foundation for success.
After all, when you're covering nearly 90 kilometres, every step counts.
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