Every year, thousands of athletes dedicate months to preparing for the iconic Comrades Marathon. Training schedules are meticulously followed, nutrition plans are refined and recovery routines become non-negotiable.
Yet one crucial aspect of race preparation often receives far less attention than it deserves: foot care.
For runners tackling nearly 90 kilometres of road, healthy feet are more than a comfort factor. They are fundamental to performance, endurance and ultimately reaching the finish line.
Why Foot Health Matters for Ultra-Distance Running
During an ultra-marathon, runners’ feet absorb thousands of impacts while enduring constant friction, pressure and heat. Minor issues such as dry skin, hot spots or poorly fitting shoes can quickly escalate into painful blisters, bruising and even race-ending injuries.
Kroko, Foot Health Specialists, interviewed plant-based ultra-runner Leozette Roode who knows this all too well.
“Running back-to-back Comrades Marathons in 2024 and 2025 taught me a lot about what it takes to go the distance,” says Roode. “One of the most unexpected lessons was the importance of looking after my feet.”
As she prepares for the landmark 100th Comrades Marathon in 2027, foot health has become a key part of her training strategy.
“Looking after your feet isn’t just about comfort; it’s an investment in longevity as a runner,” she adds.
The Hidden Impact of Race Day on Your Feet
Foot health specialists recommend treating foot care with the same importance as strength training, nutrition and recovery.
According to foot health expert Lynsey Hammond, runners should focus on keeping their feet moisturised, addressing pressure points early, wearing properly fitted running shoes and choosing high-quality running socks designed to reduce moisture and friction.
These simple preventative measures can significantly reduce the risk of common race-day problems such as blisters and skin irritation. Recovery after the race is equally important. Swelling, bruising, blistering and toenail damage are common among ultra-distance runners and should never be ignored.
Roode recalls being surprised by the physical toll the race took on her feet.
“I was prepared for the leg soreness that comes with a Comrades Marathon, but it was the condition of my feet that caught me completely off guard,” she says. “By the finish line, after nearly 90 kilometres on the road, the soles of my feet felt like they were on fire. Spending just over eight hours on my feet, combined with increased body heat and water retention, caused them to swell. The pressure inside my shoes left me with a deep bruise across the top of one foot and two black toenails.”
Every Step Counts
For experienced Comrades runners, foot care is not an optional extra.
Veteran runner Michelle Stemmet, who is preparing for her ninth Comrades Marathon in 2026, believes proper footwear and foot maintenance can be the difference between success and disappointment.
“The wrong shoes and socks almost cost me my second Comrades finish,” says Stemmet. “That’s why looking after your feet should be just as much a part of your race preparation as training itself.”
Top Foot Care Tips for Comrades Marathon Runners
Before the Race
- Moisturise your feet daily.
- Treat hot spots, corns and calluses early.
- Never wear brand-new running shoes on race day.
- Ensure your shoes are properly fitted and tested during training.
During the Race
- Wear moisture-wicking running socks.
- Address discomfort immediately before it develops into a blister.
- Keep feet as dry as possible throughout the event.
After the Race
- Clean and inspect your feet thoroughly.
- Elevate your feet to reduce swelling.
- Massage feet gently to encourage recovery.
- Continue moisturising to maintain healthy skin.
The Foundation of a Successful Comrades Marathon
While runners often focus on mileage, pace and nutrition, healthy feet remain one of the most important foundations for ultra-distance success.
Whether you’re chasing a personal best or simply aiming to cross the finish line, taking care of your feet before, during and after race day could be one of the smartest investments you make in your Comrades Marathon journey.
