DOWNHILL SHEAR23,950 FT OF LOSS
Washington · August · 206 mi
Foot care for Bigfoot 200
Bigfoot fills your shoes with volcanic ash.
Threat matrix
What Bigfoot 200 does to feet.
Every line below is computed from published course data or written by PR Run and labeled as such.
- Volcanic ash and pumiceAsh works through mesh uppers and does not shake out cleanly. It abrades wet skin fast. Gaiters are not optional, and neither is rinsing feet at crew stops.PR Run field call
- Hours on feet206 miles inside a 100 hour limit. Every hour adds shear, swelling, and sock saturation.Course data
- Total descent load23,950 ft of cumulative descent. Nail beds and forefoot pay for all of it.Course data
- Downhill shearMile 181.3 to 206 drops 4,350 ft at 3.3 percent average grade. Toes hit the front of the shoe, heels lift.Course data
- Heat and sweatAugust highs reach 90 degrees F. Sweat saturates socks, skin softens, friction climbs.Course data
- Technical groundTechnicality 9/10. Rock strikes, side loading, and constant foot correction grind the same spots.Course data
- Dust and grit88% trail / 10% jeep / 2% paved in dry heat. Fine grit works through mesh and sands the skin under your sock.Course data
- Long aid gaps25 miles between stations at the widest gap. Carry what you need to fix a hot spot alone.Course data
- Night hoursA 100 hour window means hours of taping in the dark with cold hands. Practice it that way.Course data
- Cold and numb toesLows near 35 degrees F. Wet feet plus cold is how trench foot and numb toes start.Course data
Downhill shear
Where gravity works on your toes.
Sustained descents pulled straight from the elevation profile. Pretape before these, not after.
Heat and moisture
When the shoe stops drying out.
Modeled across the cutoff window from 7 years of race-date weather at points along the course.
- HEATSweat outruns the shoe
- HUMIDNothing dries out
- WETPlan on soaked feet
- COLDNumb toes hide damage
The schedule
Where you sit down and take the shoes off.
Set your goal time. The clocks, the stop plan, and the kit all move together.
- CP1MI 2516:14
Socks and a look
25 mi since the last stop, cutoff 12 h.
- Socks off. Shake the grit out, wipe the foot, and check the pressure points.
- CP2MI 5002:30
Socks and a look
25 mi since the last stop, cutoff 24 h.
- Socks off. Shake the grit out, wipe the foot, and check the pressure points.
- CP3MI 7512:45
Socks and a look
25 mi since the last stop, cutoff 36 h.
- Socks off. Shake the grit out, wipe the foot, and check the pressure points.
- CP4MI 10022:59
Shoes off
25 mi since the last stop, 3,150 ft of descent into it, cutoff 48 h.
- Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
- Check toes and nail beds. 3,150 ft of descent came into this stop.
- CP5MI 12509:15
Shoes off
25 mi since the last stop, 2,200 ft of descent into it, cutoff 60 h, late race, feet already soft.
- Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
- Check toes and nail beds. 2,200 ft of descent came into this stop.
- CP6MI 15019:30
Eyes only
25 mi since the last stop, cutoff 72 h, late race, feet already soft.
- Eyes only. Feel for hot spots through the sock; shake out the toe box if it grinds.
- CP7MI 17505:44
Eyes only
25 mi since the last stop, cutoff 84 h, late race, feet already soft.
- Eyes only. Feel for hot spots through the sock; shake out the toe box if it grinds.
- FinishMI 20016:00
Shoes off
25 mi since the last stop, 3,300 ft of descent into it, cutoff 100 h, late race, feet already soft.
- Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
- Check toes and nail beds. 3,300 ft of descent came into this stop.
Checked on top of the essentials for Bigfoot 200.
Vest / pack
Crew bag
Drop bag
Kit deltas
What Bigfoot 200 adds to the standard kit.
- Powder and a moisture barrierSweat is the friction multiplier on this course.
- GaitersDry trail grit gets into the shoe and stays there.
- Pretape for toes and heelsLong descents load the front of the shoe and lift the heel.
- Extra dry socks and a towelCold wet feet break down faster than cold dry feet.
- Vest foot kit you can use aloneThe widest gap is long enough that a hot spot becomes a blister before the next station.
- Light you can tape byTaping in the dark with cold hands is a different skill than taping at your kitchen table.
- Half size up in the crew bagFeet swell over the back half. A tight shoe at midnight ends races.
- Moleskin for pressure pointsRock strikes and side loading build hot spots off the usual map.
Shoes
What survives this course.
Matched on terrain, technicality, and distance. Fit still beats every spec, so try them on a long run first.
Crew
What your crew needs on paper.
Two plates. On the left, the race-specific notes that never make it into the standard script. On the right, the printable card your crew reads at two in the morning under a headlamp.
Race day notes
- The Mount St. Helens blast zone is pumice and ash. It is sharp, it is fine, and it gets everywhere.
- Two hundred six miles of mostly trail with real overnight cold in the high sections.
- Runners who skip gaiters here regret it by the second night.
- Educational only. Test every tape, sock, and shoe combination on long runs before race day.
Where you sit down
- CP4MI 100
- CP5MI 125
- FinishMI 200
Print card
A single sheet your crew reads at two in the morning: the stop script, the mandatory kit, and the calls that pull the runner. Print it, laminate it, staple it to the drop bag.
Crew foot care card
Station script. Three to eight minutes if organized.
- Runner sits. Shoes and socks off both feet.
- Inspect: hot spots, maceration, nails, blisters.
- Clean with wipe. Pat completely dry. No tape on damp skin.
- Treat hot spots first. Drain blisters only if necessary with clean technique.
- Fresh socks. Relace shoes. Runner stands and tests before leaving.
Mandatory kit
- Leukotape, kinesiology tape, wipes, blister patches, moleskin
- Scissors, nail clippers, lubricant, powder, spare socks (2+)
- Antibiotic ointment, gloves, cohesive wrap, small towel
When to pull runner: spreading redness, loss of feeling, gait collapse, unmanageable pain.
PR Run · pr.run/foot-care
FAQ
Bigfoot 200 foot questions.
- 01
Why do runners lose toenails at Bigfoot 200?
Ash and grit under the sock, long descents, and two hundred miles of swelling. Trim and file before the race, keep grit out with gaiters, and give yourself room in the toe box.
- 02
Where should I stop for foot care at Bigfoot 200?
CP4 at mile 100, CP5 at mile 125, Finish at mile 200. Those stops carry the most ground and descent behind them, so a sock change and a tape check pay for the minutes they cost.
- 03
Which section of Bigfoot 200 wrecks feet?
Mile 181.3 to 206 drops 4,350 ft at 3.3 percent average grade. That is where toes meet the front of the shoe and heels start to lift. Pretape before it, not after.
- 04
How do I keep my feet dry at Bigfoot 200?
August highs reach 90 degrees F. Sweat saturates socks, skin softens, friction climbs. Change socks at every stop you can, run powder or a moisture barrier, and lean forward when you dump water on your head so it misses your shoes.
- 05
Do I need dry socks for the cold sections of Bigfoot 200?
Lows near 35 degrees F. Wet feet plus cold is how trench foot and numb toes start. Put a dry pair in every bag you will see after dark and warm your feet before you tape.
- 06
How many sock changes for Bigfoot 200?
Plan one at every foot stop you have access to, and carry one spare pair beyond that. 206 miles inside 100 hours is long enough that dry socks are faster than the five minutes they cost.
- 07
What goes in my vest for Bigfoot 200?
25 miles between stations at the widest gap. Carry what you need to fix a hot spot alone. Tape, two wipes, a blister patch, and a small tube of lube covers a hot spot without waiting for crew.
- 08
How do I stop blisters at Bigfoot 200?
Start from the biggest threat on this course. 206 miles inside a 100 hour limit. Every hour adds shear, swelling, and sock saturation. Fit the shoe with room for swelling, pretape the spots that have blistered on you before, keep grit out, and change socks at every stop you have access to. Blisters come from pressure, friction, and moisture, so remove whichever one this course hands you the most of.
- 09
What foot care kit should I pack for Bigfoot 200?
Beyond the standard kit, this course calls for powder and a moisture barrier, gaiters, pretape for toes and heels, extra dry socks and a towel, vest foot kit you can use alone, light you can tape by, half size up in the crew bag, moleskin for pressure points. Sweat is the friction multiplier on this course.
- 10
What shoes work for Bigfoot 200?
88% trail / 10% jeep / 2% paved at technicality 9/10 points toward Nike Zegama Trail, Norda 055, Brooks Cascadia 19. Whatever you pick, race it on a long run first and leave room for feet that swell over the back half.
Educational only. Not medical advice. Persistent pain, infection, or numbness: see a podiatrist or sports medicine clinician.
Train for it
Feet get you to the finish. The plan gets you there on the clock.
Foot care is one system on Bigfoot 200. Climbs, descents, heat, fueling, and cutoffs are the rest of it.