PCN X QMT: Preparing Your Feet to Conquer the Trails

With only a few weeks left until the Québec Mega Trail, your legs may be ready, your cardio is on point, but are your feet? Too often overlooked, they are actually your best allies in crossing the kilometers of roots, mud, and rocks that await you. Here are our tips to properly prepare and protect them.

• Find the Right Shoes

 A few weeks before the event, your running shoes should already be chosen and worn. It’s not a good idea to go for your first long run with brand new shoes on race day, even if it’s the same brand and model as your old ones.

What we’re looking for first and foremost is immediate comfort. Contrary to popular belief, running shoes do not mold to your feet over time. If they don’t fit right when you try them on, they won’t improve after several kilometers of trail.

Pro tip: Shop for shoes at the end of the day when your feet are swollen from daily activity. This will help you choose a more realistic size for prolonged efforts. Also, remember that price is not an indicator of quality. A more expensive shoe does not guarantee comfort or performance. It’s by testing and comparing them that you’ll find the best pair for you!

• Socks – The Forgotten Essential

Your socks also deserve a test run before the race. Forget the brand new socks straight out of the bag the night before the QMT. Like shoes, they can make all the difference, especially in preventing blisters.

The goal is simple: comfort. Every foot is different, and so is every sock. Some models will fit you perfectly, others won’t. It could depend on the fabric (cotton vs. synthetic), the width, the sole, etc. Take the time to find those that suit your feet and preferences.

• Avoid Black Toenails and Surprises on Descents

During descents or sections with steep negative elevation, your toes can hit the front of the shoe. The result: bruised toenails, pain, discomfort. The good news is that you can often fix the situation by adjusting your shoe lacing to properly anchor your feet!

The last image on this page shows how to lace your shoes for descents.

If in doubt, don’t hesitate to consult a trail running expert or a podiatrist. These health professionals can help you properly prepare your feet for the QMT!

• Prepare Your Skin and Prevent Blisters

 On the trails, your feet will often be wet. Unlike roads, the terrain never truly dries out. This is why you need to prepare your skin for prolonged conditions. To prepare your feet for humid environments, you can “tan” your feet. Apply lemon juice to areas of friction daily, followed by a moisturizing cream. This strategy will help toughen the skin and minimize blisters.

• Prepare Your Ankles to React

On the trails, your ankle will be constantly challenged. Rocks, roots, mud, unstable terrain – everything is there to test your balance and proprioception.

To prepare for this, you can work on proprioception in a simple and effective way:

• Walk barefoot as much as possible to activate sensory receptors.
• Practice balancing on one leg, on a cushion, or even on a rolled towel to simulate a root.
• And most importantly, get on the trails before race day. Nothing beats a real outing in the conditions to acclimatize your ankles to the relief, elevation changes, and terrain challenges.

Our feet deserve as much attention as the rest of our body. By providing the right gear, a little preparation, and plenty of respect, you maximize your chances of crossing the QMT finish line with a smile on your face, rather than sore toes.

Need a helping hand to prepare for the trail race? The passionate therapists at PCN Physio are here to guide you!