EP 767: Duct Tape Is Dead: Modern Foot Care for Long Miles

Feb 6, 2026

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Discover proven strategies to prevent foot issues and optimize your performance in ultra running. Dr. Tanya Olson joins us to share expert insights on foot care routines, products, and techniques that keep feet healthy and injury-free.

Key Topics:

The importance of planning a comprehensive foot care strategy before race day
Modern products and methods for preventing blisters, maceration, and toenail damage
Why traditional remedies like duct tape and Vaseline are outdated
The role of socks, shoes, and foot anatomy in maintaining foot health
How to implement a foot care plan during training and races
Techniques for treating blisters, including when and how to lance safely
The benefits of toe caps, specialized socks, and footwear modifications
Adjusting foot care strategies for different terrains, elevations, and conditions
The significance of monitoring foot response post-run to fine-tune care routines
Don't wait for problems: proactive measures to keep your feet in top condition

Timestamps:

00:00 - Introduction to foot care for ultra runners

00:45 - Common foot problems and why they're preventable

02:10 - Modern advancements in foot care products

03:25 - The pitfalls of using duct tape and Vaseline

04:30 - Developing a personalized foot care plan

06:00 - Managing moisture and preventing maceration

07:45 - Addressing sweaty feet and saltwater effects

09:00 - Tips for taping and preventing blisters during races

10:00 - Specific techniques for treatment and prevention

15:00 - How terrain, elevation, and running style influence foot care

20:00 - Toenail health and corrections for injuries

25:00 - When and how to lance blisters safely

30:00 - Post-race foot monitoring and adjustments

35:00 - The importance of education and continuous improvement

38:00 - Future resources and part two of this series

Resources & Links:

Get the "1 > 0" running hat HERE.