DOWNHILL SHEAR2,700 FT OF LOSS
West Virginia · October · 101 mi
Foot care for Rim to River
Rim to River is hours on feet. Shear adds up.
Threat matrix
What Rim to River does to feet.
Every line below is computed from published course data or written by PR Run and labeled as such.
- Hours on feet101 miles inside a 32 hour limit. Every hour adds shear, swelling, and sock saturation.Course data
- Long aid gaps20.2 miles between stations at the widest gap. Carry what you need to fix a hot spot alone.Course data
- Downhill shearMile 54 to 101 drops 900 ft at 0.4 percent average grade. Toes hit the front of the shoe, heels lift.Course data
- Night hoursA 32 hour window means hours of taping in the dark with cold hands. Practice it that way.Course data
Downhill shear
Where gravity works on your toes.
Sustained descents pulled straight from the elevation profile. Pretape before these, not after.
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.
- West VirginiaMI 006:00
Eyes only
Named station on course.
- Eyes only. Feel for hot spots through the sock and keep moving.
- Rim to River mile 20MI 2011:09
Socks and a look
20.2 mi since the last stop, cutoff 6.4 h.
- Socks off. Check the pressure points and swap if the pair is wet.
- Rim to River mile 40MI 4016:26
Eyes only
20.2 mi since the last stop, cutoff 12.8 h.
- Eyes only. Feel for hot spots through the sock and keep moving.
- Rim to River mile 61MI 6121:35
Socks and a look
20.2 mi since the last stop, 150 ft of descent into it, cutoff 19.2 h, late race, feet already soft.
- Socks off. Check the pressure points and swap if the pair is wet.
- Rim to River mile 81MI 8102:46
Shoes off
20.2 mi since the last stop, 400 ft of descent into it, cutoff 25.6 h, late race, feet already soft.
- Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
- Finish West VirginiaMI 10108:00
Shoes off
20.2 mi since the last stop, 400 ft of descent into it, cutoff 32 h, late race, feet already soft.
- Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
Checked on top of the essentials for Rim to River.
Vest / pack
Crew bag
Drop bag
Kit deltas
What Rim to River adds to the standard kit.
- Pretape for toes and heelsLong descents load the front of the shoe and lift the heel.
- 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.
Shoes
What survives this course.
Matched on terrain, technicality, and distance. Fit still beats every spec, so try them on a long run first.
- Craft Nordlite Ultra Pro87% MATCH32mm heel · 6mm drop · 4mm lugs. One shoe you can run the whole course in.
- Altra Olympus 285% MATCH33mm heel · zero drop · 4mm lugs. One shoe you can run the whole course in.
- New Balance Fresh Foam X More Trail V385% MATCH38.6mm heel · 7.1mm drop · 5mm lugs. Weighs 301g without giving up stack.
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 New River Gorge rim descent on sandstone near mile 65. Plan foot work before the field splits.
- Surfaces: 80% trail / 20% forest road. Match lugs and tape adhesion to the dominant surface.
- Air band 40°F to 75°F. Crew should carry dry socks and skin lube when heat or rain is in range.
- Cutoff 32 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
- Rim to River mile 81MI 81
- Finish West VirginiaMI 101
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
Rim to River foot questions.
- 01
Where should I stop for foot care at Rim to River?
Rim to River mile 81 at mile 80.8, Finish West Virginia at mile 101. Those stops carry the most ground and descent behind them, so a sock change and a tape check pay for the minutes they cost.
- 02
Which section of Rim to River wrecks feet?
Mile 54 to 101 drops 900 ft at 0.4 percent average grade. That is where toes meet the front of the shoe and heels start to lift. Pretape before it, not after.
- 03
How many sock changes for Rim to River?
Plan one at every foot stop you have access to, and carry one spare pair beyond that. 101 miles inside 32 hours is long enough that dry socks are faster than the five minutes they cost.
- 04
What goes in my vest for Rim to River?
20.2 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.
- 05
How do I stop blisters at Rim to River?
Start from the biggest threat on this course. 101 miles inside a 32 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.
- 06
What foot care kit should I pack for Rim to River?
Beyond the standard kit, this course calls for pretape for toes and heels, vest foot kit you can use alone, light you can tape by, half size up in the crew bag. Long descents load the front of the shoe and lift the heel.
- 07
What shoes work for Rim to River?
80% trail / 20% forest road at technicality 5/10 points toward Craft Nordlite Ultra Pro, Altra Olympus 2, New Balance Fresh Foam X More Trail V3. 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 Rim to River. Climbs, descents, heat, fueling, and cutoffs are the rest of it.