Mastering Footcare in Ultras with Trail Medic Natasha Swartley (aka Thor)

Natasha Swartley, an ultra runner and trail race medic specializing in footcare for ultra runners, joins me in a discussion about the importance of foot care for runners. We discuss common foot issues like blisters, the significance of proper shoe fitting, and strategies for maintaining foot health during training and races. Natasha doesn't just fix the feet of runners during races. She becomes the totem pole for the runner as the pain of their feet brings up past pains and traumas. She emphasizes the mental aspects of running, particularly in timed races and backyard ultras, and how to cope with pain and discomfort. Accepting pain as part of the journey and making thoughtful decisions rather than impulsive ones during challenging moments is part of the game. Just pop the blister! You will feel better! Natasha provides practical tips for FAST foot care in backyard ultras and timed races, including pre-taping techniques (Leuko tape or KT tape), pre-tying your shoes, the use of lubricants (Desitin, Happy Toes, Trail Toes, Run Goos, Squirrel's Nut Butter, Salty Britches, Vaseline, Aquaphor), and how to make a quick turnaround in a backyard ultra. Natasha has videos on her Instagram on how to tape your feet. Practice practice practice! She also has blister packs available on her Etsy. Follow Natasha on IG Follow Natasha as a race medic on IG Natasha's Strava Blister packs on Etsy Taping your feet: Video 1 (toes) Video 2 (ball of your feet) Video 3 (heel) Takeaways Foot care is crucial for runners, especially during ultra races. Proper shoe fitting can prevent many foot issues. Blisters can be managed effectively with the right techniques. Mindset plays a significant role in overcoming pain during races. Investing in good socks and shoes is essential for foot health. Pre-taping can help prevent blisters before they form. Runners should practice foot care techniques before race day. It's okay to experience pain; it's part of the running journey. Having a support crew can expedite foot care during races. Emotional support is important during long races. The softer the better when it comes to feet. You can't make good decisions on a rash mind. You will survive the challenges you face. Temporary problems shouldn't dictate your decisions. Resilience is built through overcoming obstacles. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website