DOWNHILL SHEAR13,400 FT OF LOSS
Colorado · September · 100 mi
Foot care for Run Rabbit Run
Run Rabbit Run climbs Mount Werner twice with feet that know it.
Threat matrix
What Run Rabbit Run does to feet.
Every line below is computed from published course data or written by PR Run and labeled as such.
- Repeat descents at altitudeThe same long descents happen more than once while altitude keeps feet swollen. Toes need room and short nails.PR Run field call
- Hours on feet100 miles inside a 36 hour limit. Every hour adds shear, swelling, and sock saturation.Course data
- Downhill shearMile 28 to 50 drops 3,900 ft at 3.3 percent average grade. Toes hit the front of the shoe, heels lift.Course data
- Total descent load13,400 ft of cumulative descent. Nail beds and forefoot pay for all of it.Course data
- Long aid gaps61.5 miles between stations at the widest gap. Carry what you need to fix a hot spot alone.Course data
- Cold and numb toesLows near 30 degrees F. Wet feet plus cold is how trench foot and numb toes start.Course data
- Technical groundTechnicality 7/10. Rock strikes, side loading, and constant foot correction grind the same spots.Course data
- Altitude swellingHigh point near 10,591 ft. Feet swell at altitude, so shoes that fit at the start pinch by dark.Course data
- Night hoursA 36 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.
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.
- Fish CreekMI 4017:48
Socks and a look
39.8 mi since the last stop, 4,850 ft of descent into it, cutoff 14 h.
- Socks off. Check the pressure points and swap if the pair is wet.
- Check toes and nail beds. 4,850 ft of descent came into this stop.
- Finish SteamboatMI 10112:00
Shoes off
61.5 mi since the last stop, 5,250 ft of descent into it, cutoff 30 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. 5,250 ft of descent came into this stop.
Checked on top of the essentials for Run Rabbit Run.
Vest / pack
Crew bag
Drop bag
Kit deltas
What Run Rabbit Run adds to the standard kit.
- 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
- Repeated big climbs and descents around Steamboat, all above seven thousand feet.
- September nights get cold fast once you stop moving at aid.
- Educational only. Test every tape, sock, and shoe combination on long runs before race day.
Where you sit down
- Finish SteamboatMI 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
Run Rabbit Run foot questions.
- 01
Where should I stop for foot care at Run Rabbit Run?
Finish Steamboat at mile 101.3. 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 Run Rabbit Run wrecks feet?
Mile 28 to 50 drops 3,900 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.
- 03
Do I need dry socks for the cold sections of Run Rabbit Run?
Lows near 30 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.
- 04
How many sock changes for Run Rabbit Run?
Plan one at every foot stop you have access to, and carry one spare pair beyond that. 100 miles inside 36 hours is long enough that dry socks are faster than the five minutes they cost.
- 05
What goes in my vest for Run Rabbit Run?
61.5 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.
- 06
How do I stop blisters at Run Rabbit Run?
Start from the biggest threat on this course. 100 miles inside a 36 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.
- 07
What foot care kit should I pack for Run Rabbit Run?
Beyond the standard kit, this course calls for 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. Long descents load the front of the shoe and lift the heel.
- 08
What shoes work for Run Rabbit Run?
85% trail / 8% jeep / 8% paved at technicality 7/10 points toward Nike Zegama Trail, Brooks Cascadia 19 19, Norda 055. 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 Run Rabbit Run. Climbs, descents, heat, fueling, and cutoffs are the rest of it.