FOOT CARE for Runners | How do Runners look after their feet? | FOOT TAPING DEMO

My latest video covers Foot Care for Runners. It goes through some of the techniques I use to look after my feet and also shows how to tape your feet for Marathon des Sables or any other desert race.
Products I use for my Foot Care regime:
Gehwol Mint Foot Balm
Epaderm Cream
Squirrels Nut Butter
Injinji Toes Socks
Hapla Band
Benzoin Tincture
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Table of Contents:
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0:00 - Intro
1:21 - Nail care
1:57 - Rub down
4:15 - Love your feet ❤️
5:30 - Get Strong
6:30 - Cleanse
7:20 - Lower the Friction
8:21 - Foot Taping
14:35 - Final Foot Thoughts
As always thanks for all your support and helping this channel grow - I really appreciate it.
TRAIN : RACE : LEARN : REPEAT
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INSTAGRAM: / adamlucaslucas
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Adam Lucas-Lucas, Polstore, Unit 10, The Pines Bus Pk, Broad Street, Guildford, Surrey GU3 3BH.
For great coaching and running insight:
Destination Unknown Coaching www.ducoaching.com
#footcare #foottaping #loveyourfeet

[@aKaCrowley]

my right ear enjoyed this video

[@ultrarunneradam]

Not your left?

[@qandy04]

Hi. Using my earbuds, I also only had sound in my right earbud. 😂

[@AllBraunZeroBrains]

Been running 5-10ks for the first time ever and my pointer toe has been abused 😭 I needed this video bad!! Cheers

[@Li-ov5rf]

Recently got into running these past 7 months. Now needing to take care of my feet like never before 🤦🏻‍♀️

[@ultrarunneradam]

Your feet will love you for that!

[@chrisdavies6175]

Brilliant. Thanks Adam!

[@ultrarunneradam]

Cheers Chris

[@GirlsCanRun]

Brilliant thanks Adam! 👏🏻👏🏻

[@ultrarunneradam]

Thanks Charlotte

[@gwilymeades]

Useful video just to see what they're talking about in that book Fixing Your Feet.

[@ryanhopkins2096]

Love the channel Adam! I started ultras last year and now working my way through your videos to educate myself!

[@ultrarunneradam]

Thanks Ryan - glad they’ve helped! Any races coming up?

[@0el0lie0]

This is great. Super thorough! This is giving me a lot more confidence for my first 100 mile run. Thank you so much!

[@ultrarunneradam]

Thanks 🤩

[@danbuhuera376]

Needed this video so bad. Thank you!

[@ultrarunneradam]

Glad it helped - thanks 🙏

[@meganlarson1970]

Great channel! Love it! Very helpful video!

[@ultrarunneradam]

Thank you!

[@markg99]

I never knew there was so much involved in ultra runner foot care. Very informative video, Adam, cheers 👍🏻🏃‍♂️

[@ultrarunneradam]

Running is a complicated thing 😂😂

[@Predazord007]

Lots of sound advice 👍🏻. Some parts I do a lot of, and a couple of others I had forgotten about. I’ve shared it to a few different groups who I am sure will find it useful. Appreciate you putting it out there 👍🏻

[@ultrarunneradam]

Thanks Dean and for the share. Much appreciated - anything else you do foot wise let me know! 👍👍

[@Predazord007]

@@ultrarunneradam I put a good covering of talc or everything I tape. Stops the tape edges sticking to bed sheets or socks

[@ultrarunneradam]

@@Predazord007 cheers dean - good idea 👍

[@MasterCraft297]

Thank you Adam.

[@ultrarunneradam]

Thanks for watching 👍

[@DustinHallUltraRunner]

great info as always.

[@ultrarunneradam]

Thank you 🙏 😊

[@elkertan]

Goodman thanks for the tips!!

[@ultrarunneradam]

Cheers!

[@howmanyX]

Really interesting!

[@ultrarunneradam]

Feet are! 😂

[@DanRuns]

Thanks for the info! I gave myself some self love after watching. Next time i'll use some moisturiser though.

[@ultrarunneradam]

Not sure I want to know what self love is 🥴🥴

[@Limegloves]

wish I looked into this a while ago, had to drop out at mile 43 of my 50 miler (51.4) cause my feet were too beat up to maintain a steady pace. Gotta let them heal up bull ill keep this book marked!

[@ultrarunneradam]

Thanks glad the info has helped!

[@1stKeepFocus]

Thank you. I was wondering if runners tape their toes. This video helped.

[@ultrarunneradam]

Glad it helped

[@maddogrunning5589]

I don’t tape my feet but plaster them in squirrels nut better and repeat the process several time during an ultra and changed into dry socks. My choice of sock is hilly twin skin 👍🏻👍🏻

[@ultrarunneradam]

Nice sock choice! Taping the feet for mds really 🐪🐪🐪

[@matthewcartlidge3564]

Thanks!

[@ultrarunneradam]

Glad you liked it 😎

[@timeonfeet]

Thanks for these Adam, really useful stuff. I've learnt the hard way with one of my toenails but swear by silicone toe caps now if I notice any nail starting to lift. 🦶

[@timeonfeet]

I used to have problems with the planta fascia too but then started using the massage ball and no issues. It's a great little tool to use

[@ultrarunneradam]

Never heard of them - do you reckon they would last a race? Trying to save my nails. Thinking about it - my wife has silicone heels when wearing welly boots.

[@timeonfeet]

@@ultrarunneradam They definitely would last a race. Have worn them for a 50k and they were just the same as when I started the race though they may slip off if you weren't wearing toe socks. Got them on amazon for a few quid

[@ultrarunneradam]

Just bought some to try 👍

[@Predazord007]

@@ultrarunneradam I recommend these. Bit of a fight to get the toe sock over them, but they definitely don’t move

[@elenavictoriadelgadocarran846]

Thank you for this amazing advice! I am running a marathon this year and I’ve been getting black toe nails throughout my training. Do you have any recommendations for this? How can I continue training without further harming my toenails? Do you recommend taping for marathons? Thanks!!

[@ultrarunneradam]

Love your feet ❤️

[@FallsOnMe]

Came here because my new job has my 2 big toenails bruised. I’m 100% using the tape method this week to see if it helps. Man, bruised toenails really hurt.

[@moohamedmoo]

really appreciate the very informative video can you please talk about how to heal from foot drop after running 11 k run

[@ultrarunneradam]

Thanks. Go see a foot doctor - I wouldn’t have the knowledge.

[@patmcc76]

Great vid. Thanks. Why not the 3rd and 4th toes?

[@ultrarunneradam]

Taping the first and second toes as they are the most prominent and the small toe is again taking alot of pressure as an extremity. The middle 3rd and fourth are protected in the middle. You can tape all toes I guess but save some time only doing 3. Hope that helps?

[@leatippings7479]

I'm a new runner and started having problems, so I got a half-size-up running shoe thinking that would solve the problem it didn't the biggest thing for me is the compression socks give on the toes after a run, so I did an experiment I cut holes in my sock so my toes could stick out honestly planets apart though it was worth mention as taping your toes and wearing toe socks is just another way of protecting them from pressure.

[@ultrarunneradam]

I wouldn’t like to run in shoes with my toes free from socks. After my 35k long today I wouldn’t have any skin left. So I wouldn’t recommend that. If you new to running you will have to go through the process of getting your feet accustomed to running. It’s takes some time unless your feet are already worn in.

[@leatippings7479]

@@ultrarunneradam Thanks for the reply, I totally agree with you was just an experiment for my up to 15k I have bought a pair of single toe sock-like in your video works really well for me definitely learning as I go :)

[@Amtcboy]

I always get blisters on my toes and balls of my toes. So I tape them. I happen to see some socks with individual toes by chance, just a couple of years ago. Tried them, and never had blisters again. Didn’t even need to tape the toes.

[@ultrarunneradam]

Injinji socks?

[@chrisagnew1988]

Adam where do you buy your benzoin tincture. Do boots etc sell it ?

[@jamstaa69]

I started using LeukoTapeP when I realised not matter how tight i did my laces, I couldn’t stop my heel from lifting just enough to cause an issue.. and expanded that on to my little toes as they tend to rub.. other toes seem to do ok.. Do you reckon I need to tape even though I don’t get issues with other toes.. I’ve only done mountain long marathon distance so far, luckily in fairly good conditions, but have UTS 50 coming in the summer.. yikes! Also.. anyone else have an issue with the LeukoTape adhesive coming through the tape and basically sticking your stock to your foot? I have to double sock.. a thin sock that can stick to my foot, and running sock on top of that.. seems to have worked so far. Thanks for the videos tips.

[@WarriorGurl23]

Does taping toes bother you if your feet swell at the end of a race? Thanks for the video!

[@ultrarunneradam]

I’ve had foot swelling but not really suffered when I taped my feet so can’t really comment there. Glad you liked the vid 👍👍

[@justtryingtokeepfit]

Where do you get Benzoine tincture in the uk and can you tell me the name of the little scissors you have as that looks a handy little kit. Thanks

[@ultrarunneradam]

Not sure now as I get asked alot for the tincture - last time I looked from Amazon. The scissors are Swiss army 👍

[@gingeral]

Nice one Adam, do you have a link for the Benzoin Tincture? Sorry if Ive missed it

[@ultrarunneradam]

Everyone asks. Found it via Google and bought it from Amazon - few years back now.

[@gingeral]

@@ultrarunneradam thanks, I’ve done the same 🤟

[@gtrim-vz2ty]

@@gingeralwhich one did u go for lad. It’s like hens teeth and any that I’ve seen have had not so great reviews or don’t deliver to ni unfortunately

[@mikehall6433]

Cool film old boy. do you have a link for benzoin tincture please. Is it an oil?

[@ultrarunneradam]

Not really - more a spirit - evaporates and leaves a stickiness

[@mikehall6433]

@@ultrarunneradam found it and used it on the Hardmoors 110 👍🏼

[@3girlsmy]

Hey Adam. Do you know what the American version of hapla band tape would be called? Thanks

[@ultrarunneradam]

No idea 🤷🏻‍♂️ sorry

[@edie8024]

Could you advise again please the name of the spray you put in your toes. Thanks for the video

[@ultrarunneradam]

Benzoin tincture 👍

[@glennalford7274]

Hi Adam, just recently got into running and completed my first ultra at SDW50, I rub eucerin foot cream on my feet 3 ish weeks before a run and since watching this video I have started giving my feet a few mins rub every so often, but In terms of race day what would advise/suggest for foot care and prevention of blisters etc

[@ultrarunneradam]

I cover my feet 🦶 in squirrels nut butter and then put on my socks. seems to work. I do get blisters after a 100 but not so it’s a race stopper. I’d liked to have motivation to reapply during a race. Sdw50 my feet did well. Issue I have is losing nails 😩

[@glennalford7274]

It was my first ultra so I only had Vaseline on them but have now ordered benzoin and going to try nut butter and hapla tape ( never heard of before watching this video) had some nice blisters and lost a toe nail but all a learning curve , now onto the autumn 100! Thanks for all the videos always find them useful and give me plenty of ideas

[@HardCorps88]

I use squirrel due to I have the ryanoids disease so my skin when it gets cold is not flexible.

[@ultrarunneradam]

Sorry to hear that mate. Hope it works for you 👍

[@piujade]

At what time should we put the anti chafe, I also have Gurney Goo. Can I tape and then apply anti chafe just before putting on run socks? Thank you!

[@ultrarunneradam]

I got set up in the morning before the race start. Yes tape add anti chafe and then socks. Like in the video right.

[@kalleleman]

I did a backyard ultra the other day and my feet are pretty messed up. Some good tips here! I got two swollen big toes any ideas what to do?

[@ultrarunneradam]

Nice one for doing a BYU which one? - ice them mate - no idea really I’m no doctor. Bathe them in a disinfectant - time heals 😎

[@kalleleman]

@@ultrarunneradam I'm from Finland and the BYU was a local one, "Cursores Backyard Ultra Åland". I like the format, but hoping to squeeze in a trail 50k too this year. Gonna try icing!

[@MrKETEMINE]

Taped toes like this for a 24 hour run this weekend. It worked for the blisters but I now have pain to the back of both big toe nails, I wonder if I taped back to tight? Also the glue is so hard to remove haha.

[@ultrarunneradam]

What was the 24hr run? 24hrs running will always smash your feet - no tape required 😂😂

[@MrKETEMINE]

@@ultrarunneradam sadly I didn’t complete the full 24 because of the toes! It was the H&T outrun 24

[@MrCarnage502]

Would you recommend a footbath at any point or just Epson salt and disinfectant?

[@ultrarunneradam]

Anytime for a foot bath. I have a Epsom salts bath every week when I’m full on training. Not so much disinfectant- only if your feet have taken a battering or if you have open wounds.

[@MrCarnage502]

@@ultrarunneradam thanks boss! I’m running more than 40 miles a week right now so I am going to add this to my recovery routine on rest day.

[@haydertahir8044]

Hi Adam, Can you please provide me with the name/brands of the two sprays?

[@ultrarunneradam]

Gehwol Mint / Epaderm cream - the spray is Benzoin Tincture - pretty much Google it and it’s all there to buy 🤙

[@haydertahir8044]

@@ultrarunneradam Thank you, Adam, for your prompt response. I'll search for: 1) Gehwol Mint / Epaderm cream. 2) Benzoin Tincture - the spray. After every workout, I feel pain in my toes. I use the treadmill for around 3 hours, 8 Miles every day.

[@ZakKohler]

You didn't really cover _when_ to tape. You said you had 50 of these pre-cut that you brought. Is this just for race day and you keep reapplying it or is this part of long training runs? If it's race date do you do it before problems show up?

[@ultrarunneradam]

Every morning I applied on each race day. Yes before any problems show up. The whole point of taping is to prevent issues. You can practice on long runs. Or whenever you like. Does that make it clearer? Are you doing MDS?

[@ZakKohler]

@@ultrarunneradam wasn't familiar with MDS by name, just looked it up and now your info makes sense: I didn't realize it was a stage race.

[@markhill8590]

I recently got new running shoes but made the mistake off not breaking them in and running 25k and suffered from toenail pain 🙈 just wanted to ask it's currently tapped but I haven't tried running in the shoes sense then, do you think if the toe doesn't hurt when tape to try and run?

[@ultrarunneradam]

Hi mark. You bought the wrong shoes. I buy new shoes and go run 50 miles and have no real issues. New shoes should fit and I don’t break them in if fitted right. No idea if you should run or not. Depends on your pain threshold and if you want to lose a toe nail 🤔

[@markhill8590]

@@ultrarunneradam I decided not to run I got the shoes from a running shop, their the Howa arahi 6, so I'm guessing they where a waste off money

[@ultrarunneradam]

@@markhill8590 Doesn’t sound like they were fitted properly. Take them back and explain the issue and see what they say.

[@markhill8590]

@@ultrarunneradam I've explained and unfortunately they want nothing to do with me so that's money down the drain unfortunately

[@markhill8590]

@@ultrarunneradam Would it definitely be the shoes? I've never experienced it before but that was my first time running that distance, before had it was the odd few miles here and there

[@ryanjohnston8237]

Anyone use siliconce toe protectors? Any good?

[@ultrarunneradam]

Tried and tested. No they aren’t. Toes sweat and they are too bulky. Avoid

[@marathonbaker]

I’m part of the 30%

[@ultrarunneradam]

Excellent 👌

[@marathonbaker]

What’s the product you use to disinfect your feet? Planning for next year’s race and want to be better prepared to handle the runners at the aid station. Rather be prepared for the chance I might need to tape someone’s feet instead of handing them duct tape because I didn’t think it was going to be needed.

[@ultrarunneradam]

@@marathonbaker I used dettol but I got a ticking off from a subscriber as an old formula and not so good for the body. Milton solution was suggested which I think will work the same

[@BenNotley]

Not that photo of your feet again! 🤢 You put it in there just to torture us 😂 some great advice and tips as always boss! Hopefully my feet don't end up like yours. Thank god you roped the Mrs in to do the taping demonstration for you because if you had used your feet you would be banned from KZbin 😂😜

[@ultrarunneradam]

I know 🤮 thankfully no beach holidays this year - not a good look in sliders 😂😂

[@epictortoisetrailrunning]

Not sure if it's just me, but I can't seem to hear any sound on this video? :/

[@ultrarunneradam]

Think it’s your settings. Sorry 😞

[@epictortoisetrailrunning]

@@ultrarunneradam Hmm. I'm not sure which settings, as most of your other videos (and all others on KZbin) seem to work fine for me? :/ But I'll have a poke around

[@trailsandbeers]

👍 good advice, but I don't do any of it except keep the toe nails short and injinji socks. Even running 100 milers, in normal conditions you should not be getting blisters if your shoes fit.

[@ultrarunneradam]

Totally agreed. Also Ive only taped my feet for mds. I do get blisters are 100 miles but I’m ok with that as it’s a serious undertaking. But as I give them more care they return in better condition each time.

[@30somethingmike]

I lost 3 toenails running the last ultra. I should have watched this first - thanks Adam! Excellent, very useful 🦵

[@ultrarunneradam]

That’s a few! In fact several 😂 I’m prone to losing a few too 🙄

[@audiguypaul6004]

Can be caused by toes hitting end of shoe, might be worth trying a slightly bigger shoe