DOWNHILL SHEAR19,450 FT OF LOSS
Portugal · March · 76 mi
Foot care for Ultra Trail do Marão
Ultra Trail do Marão is a descent race. Toes and nail beds pay first.
Threat matrix
What Ultra Trail do Marão does to feet.
Every line below is computed from published course data or written by PR Run and labeled as such.
- Downhill shearMile 42 to 46 drops 2,550 ft at 12 percent average grade. Toes hit the front of the shoe, heels lift.Course data
- Total descent load19,450 ft of cumulative descent. Nail beds and forefoot pay for all of it.Course data
- Hours on feet76 miles inside a 32 hour limit. Every hour adds shear, swelling, and sock saturation.Course data
- Long aid gaps15.2 miles between stations at the widest gap. Carry what you need to fix a hot spot alone.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.
- PortugalMI 006:00
Eyes only
Named station on course.
- Eyes only. Feel for hot spots through the sock and keep moving.
- Ultra Trail do Marão mile 15MI 1511:13
Eyes only
15.2 mi since the last stop, cutoff 6.4 h.
- Eyes only. Feel for hot spots through the sock and keep moving.
- Ultra Trail do Marão mile 30MI 3016:24
Socks and a look
15.2 mi since the last stop, 150 ft of descent into it, cutoff 12.8 h.
- Socks off. Check the pressure points and swap if the pair is wet.
- Ultra Trail do Marão mile 46MI 4621:36
Shoes off
15.2 mi since the last stop, 4,650 ft of descent into it, cutoff 19.2 h, late race, feet already soft.
- Shoes and socks off. Wipe down, pat dry, fresh socks.
- Check toes and nail beds. 4,650 ft of descent came into this stop.
- Ultra Trail do Marão mile 61MI 6102:47
Socks and a look
15.2 mi since the last stop, 250 ft of descent into it, cutoff 25.6 h, late race, feet already soft.
- Socks off. Check the pressure points and swap if the pair is wet.
- Finish PortugalMI 7608:00
Shoes off
15.2 mi since the last stop, 2,350 ft of descent into it, cutoff 32 h, late race, feet already soft.
- Shoes and socks off. Wipe down, pat dry, fresh socks.
- Check toes and nail beds. 2,350 ft of descent came into this stop.
Checked on top of the essentials for Ultra Trail do Marão.
Vest / pack
Crew bag
Drop bag
Kit deltas
What Ultra Trail do Marão 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.
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
- Crux near Forest trails, rolling cols, and weather swings near mile 48. 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 40°F to 80°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
- Ultra Trail do Marão mile 46MI 46
- Finish PortugalMI 76
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
Ultra Trail do Marão foot questions.
- 01
Where should I stop for foot care at Ultra Trail do Marão?
Ultra Trail do Marão mile 46 at mile 45.6, Finish Portugal at mile 76. 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 Ultra Trail do Marão wrecks feet?
Mile 42 to 46 drops 2,550 ft at 12 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 Ultra Trail do Marão?
Plan one at every foot stop you have access to, and carry one spare pair beyond that. 76 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 Ultra Trail do Marão?
15.2 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 Ultra Trail do Marão?
Start from the biggest threat on this course. Mile 42 to 46 drops 2,550 ft at 12 percent average grade. Toes hit the front of the shoe, heels lift. 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 Ultra Trail do Marão?
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. Long descents load the front of the shoe and lift the heel.
- 07
What shoes work for Ultra Trail do Marão?
75% trail / 20% dirt road / 5% paved at technicality 5/10 points toward Norda 001, Inov-8 Trailfly Ultra G 300, Hoka Speedgoat 6. 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 Ultra Trail do Marão. Climbs, descents, heat, fueling, and cutoffs are the rest of it.