France · May · 70 mi

Foot care for Les Coursières des Hauts du Lyonnais

Les Coursières des Hauts du Lyonnais cooks feet. Heat, sweat, and soft skin.

Course intelTrain for itTaping patterns

Threat matrix

What Les Coursières des Hauts du Lyonnais does to feet.

Every line below is computed from published course data or written by PR Run and labeled as such.

  • Heat and sweatMay highs reach 75 degrees F. Sweat saturates socks, skin softens, friction climbs.Course data
  • Hours on feet70 miles inside a 20 hour limit. Every hour adds shear, swelling, and sock saturation.Course data
  • Downhill shearMile 0.5 to 70 drops 1,250 ft at 0.3 percent average grade. Toes hit the front of the shoe, heels lift.Course data
  • Cold and numb toesLows near 32 degrees F. Wet feet plus cold is how trench foot and numb toes start.Course data
  • Long aid gaps14 miles between stations at the widest gap. Carry what you need to fix a hot spot alone.Course data

Downhill shear

Where gravity works on your toes.

Sustained descents pulled straight from the elevation profile. Pretape before these, not after.

DOWNHILL SHEAR1,650 FT OF LOSS
1,250 FT DOWNMI 1 TO 70 · 0.3%

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.

MOISTURE AND HEAT7 YEARS SAMPLED
HEATNONE MODELEDHUMIDH0 to 4 · MI 0-12H15 to 20 · MI 46-62WETNONE MODELEDCOLDNONE MODELED
  • 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.

FOOT STOP SCHEDULE20H CUTOFF
FRANCEMI 0 · MONITORLES COURSIÈRES DES HAUTS DU LYONNAIS MILE 14MI 14 · SIT DOWNLES COURSIÈRES DES HAUTS DU LYONNAIS MILE 28MI 28 · SIT DOWNLES COURSIÈRES DES HAUTS DU LYONNAIS MILE 42MI 42 · CHECKLES COURSIÈRES DES HAUTS DU LYONNAIS MILE 56MI 56 · CHECKFINISH FRANCEMI 70 · MONITOR
FOOT STOPS16H GOAL

Cutoff is 20 hours. Move the goal and the clocks move with it.

  • FranceMI 006:00

    Eyes only

    Named station on course.

    • Eyes only. Feel for hot spots through the sock and keep moving.

    0.0 mi since last stop

  • Les Coursières des Hauts du Lyonnais mile 14MI 1409:14

    Shoes off

    14 mi since the last stop, 250 ft of descent into it, cutoff 4 h.

    • Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
    • Warm the feet before tape. Cold damp skin will not hold adhesive.

    14.0 mi since last stop · 250 ft down into it · cutoff 4h

  • Les Coursières des Hauts du Lyonnais mile 28MI 2812:25

    Shoes off

    14 mi since the last stop, 250 ft of descent into it, cutoff 8 h.

    • Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
    • Warm the feet before tape. Cold damp skin will not hold adhesive.

    14.0 mi since last stop · 250 ft down into it · cutoff 8h

  • Les Coursières des Hauts du Lyonnais mile 42MI 4215:37

    Socks and a look

    14 mi since the last stop, 250 ft of descent into it, cutoff 12 h, late race, feet already soft.

    • Socks off. Check the pressure points and swap if the pair is wet.

    14.0 mi since last stop · 250 ft down into it · cutoff 12h

  • Les Coursières des Hauts du Lyonnais mile 56MI 5618:47

    Socks and a look

    14 mi since the last stop, 250 ft of descent into it, cutoff 16 h, late race, feet already soft.

    • Socks off. Check the pressure points and swap if the pair is wet.

    14.0 mi since last stop · 250 ft down into it · cutoff 16h

  • Finish FranceMI 7022:00

    Eyes only

    14 mi since the last stop, 250 ft of descent into it, cutoff 20 h, late race, feet already soft.

    • Eyes only. Feel for hot spots through the sock and keep moving.

    14.0 mi since last stop · 250 ft down into it · cutoff 20h

KIT BUILDER7 ITEMS

Checked on top of the essentials for Les Coursières des Hauts du Lyonnais.

Vest / pack

Crew bag

Drop bag

Kit deltas

What Les Coursières des Hauts du Lyonnais adds to the standard kit.

  • Powder and a moisture barrierSweat is the friction multiplier on this course.
  • 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.

Shoes

What survives this course.

Matched on terrain, technicality, and distance. Fit still beats every spec, so try them on a long run first.

Run the shoe finder on your own numbers

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

  • Crux near High cols above 2,400 m and long stone descents near mile 45. Plan foot work before the field splits.
  • Surfaces: 75% trail / 20% dirt road / 5% paved. Match lugs and tape adhesion to the dominant surface.
  • Air band 32°F to 75°F. Crew should carry dry socks and skin lube when heat or rain is in range.
  • Cutoff 20 hours. Longer stops only where the schedule has real buffer.
  • Educational only. Test every tape, sock, and shoe combination on long runs before race day.

Where you sit down

  • Les Coursières des Hauts du Lyonnais mile 14MI 14
  • Les Coursières des Hauts du Lyonnais mile 28MI 28

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.

  1. Runner sits. Shoes and socks off both feet.
  2. Inspect: hot spots, maceration, nails, blisters.
  3. Clean with wipe. Pat completely dry. No tape on damp skin.
  4. Treat hot spots first. Drain blisters only if necessary with clean technique.
  5. 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

Les Coursières des Hauts du Lyonnais foot questions.

  1. 01

    Where should I stop for foot care at Les Coursières des Hauts du Lyonnais?

    Les Coursières des Hauts du Lyonnais mile 14 at mile 14, Les Coursières des Hauts du Lyonnais mile 28 at mile 28. Those stops carry the most ground and descent behind them, so a sock change and a tape check pay for the minutes they cost.

  2. 02

    Which section of Les Coursières des Hauts du Lyonnais wrecks feet?

    Mile 0.5 to 70 drops 1,250 ft at 0.3 percent average grade. That is where toes meet the front of the shoe and heels start to lift. Pretape before it, not after.

  3. 03

    How do I keep my feet dry at Les Coursières des Hauts du Lyonnais?

    May highs reach 75 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.

  4. 04

    Do I need dry socks for the cold sections of Les Coursières des Hauts du Lyonnais?

    Lows near 32 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.

  5. 05

    How many sock changes for Les Coursières des Hauts du Lyonnais?

    Plan one at every foot stop you have access to, and carry one spare pair beyond that. 70 miles inside 20 hours is long enough that dry socks are faster than the five minutes they cost.

  6. 06

    What goes in my vest for Les Coursières des Hauts du Lyonnais?

    14 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.

  7. 07

    How do I stop blisters at Les Coursières des Hauts du Lyonnais?

    Start from the biggest threat on this course. May highs reach 75 degrees F. Sweat saturates socks, skin softens, friction climbs. 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.

  8. 08

    What foot care kit should I pack for Les Coursières des Hauts du Lyonnais?

    Beyond the standard kit, this course calls for powder and a moisture barrier, pretape for toes and heels, extra dry socks and a towel, vest foot kit you can use alone. Sweat is the friction multiplier on this course.

  9. 09

    What shoes work for Les Coursières des Hauts du Lyonnais?

    75% trail / 20% dirt road / 5% paved at technicality 5/10 points toward Craft Nordlite Ultra Pro, adidas Fluidflow 20, adidas Pureboost 23. 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.

Back to the full foot care guide

Train for it

Feet get you to the finish. The plan gets you there on the clock.

Foot care is one system on Les Coursières des Hauts du Lyonnais. Climbs, descents, heat, fueling, and cutoffs are the rest of it.

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