Consejos de material

Prepárate y prueba tu material

La elección de un equipo adaptado es uno de los factores claves del éxito en tu carrera. La ultra resistencia necesita una preparación minuciosa, en la que se incluye la selección del material a llevar.

En el mes de agosto en el macizo del Mont-Blanc, puede hacer mucha calor (más de 30°C), pero puede hacer también mucho frío (hasta -10°C por encima de los 2.000m), llover, granizar o incluso nevar. El material debe permitirte afrontar cualquier tipo de condición y poder pasar una o dos noches en el recorrido, según tu ritmo. En caso de incidente, tu material debe también permitirte esperar el rescate en condiciones de seguridad suficiente.

El UTMB® impone un material obligatorio que todos los corredores deben tener en permanencia con ellos bajo pena de penalización. Se efectúan controles durante las carreras. Tenemos que animar a los corredores a llevar también consigo el material muy recomendado, así como el material aconsejado. Es esencial adaptar el material a tu realidad, probarlo durante las salidas de entrenamiento en condiciones variadas y llevar todo aquello que te pueda ser útil o necesario. El peso es un desafío, pero no seas demasiado minimalista. Optimiza tus posibilidades de éxito y tu rendimiento gracias a una elección sabia.

Material obligatorio UTMB®, CCC®, TDS®
Material obligatorio OCC & MCC
Material obligatorio YCC
FAQ material obligatorio
Consejos

Running around Mont Blanc is above all an inner adventure, a unique experience where each participant will have to draw on his or her strengths and reserves and push back his or her mental and physical limits to cross the finish line at the Place du Triangle. This extraordinary journey in the heart of the massif will allow the trailers to cross valleys and passes in contact with the most beautiful summits, in a unique alpine setting.

Discover the selection of products from the Official Shop by i-Run, to run in the best conditions, as well as the mandatory equipment to ensure a good race. Good preparation, be #RUNSTOPPABLE!

VIBRAM : The ideal Trail-Running sole

A good trail-running sole offers light weight, grip and traction. An excellent trail-running sole offers the same features, but over all types of terrain and under all weather conditions.

Requisite features for each TYPES OF TERRAIN

Uphill : flexibility and traction
Downhill : cushioning and grip
Flat terrain : easy "rolling" of the shoe with the foot

Requisite features for each TYPES OF WEATHER

Rain: grip and self-cleaning
Snow: traction and self-cleaning
Dry conditions : cushioning and flexibility

Main characteristics of a shoe for mountain racing

  • PERFORMANCE : thanks to effective transfer of the runner's propulsive force to the ground, with minimum energy loss during each stride.
  • PROTECTION : through effective cushioning, both to protect the arch against the irregularities of the terrain and to reduce the detrimental effects of the constant impacts on the muscular and skeletal systems.
  • CONFORT: thanks to precise distribution of the pressures impacting on the foot, achieved through a sole profile adapted to the terrain and the race.

In a trail-running shoe, 70% of the total value resides in the sole. In "long-distance" races, the priorities are protection and comfort. That is why Vibram soles comprise functional zones designed with human anatomy and the needs of active feet in mind. This approach ensures the best solutions for trail runners over all types of terrain and all distances.

The functional zones of a Vibram® trail-running sole 

[A] FRONT SECTION - TIP OF THE SHOE
A reinforced front section provides better protection of the toes against knocks. It is important that the tread continue to the very tip of the shoe to ensure the necessary traction during the last part of the thrust provided by the toes. This phase of movement is particularly crucial during steep climbs in unstable terrain. The tread arrangement shifts progressively with increasingly small and more tightly spaced lugs leading up to the toe bumper.


[B] METATARSUS SECTION - CONTACT ZONE

This is the most important part of a sole for mountain trail running. It must provide a number of complex, often contradictory, functional solutions, such as puncture withstand against rocks to avoid any pain in this very sensitive part of the foot and flexibility, a fundamental feature particularly when going uphill to avoid wasting any energy. These two characteristics must be accompanied by good cushioning, provided by special materials and inserts. Maximum comfort is required for the metatarsus during fast, steep descents. In addition, the sole and the upper of the shoe must function perfectly together in the metatarsus section to ensure good stability, notably in uneven terrain, and effective propulsion under all environmental and weather conditions.


[C] ARCH SECTION - ARCH

In some cases, this section remains fully in contact with the ground to enhance the roll of the foot, however it can also be raised to improve braking during descents on unstable, humid or grassy terrain.
More rigid inserts and a bracing "high-wall" design in this section reinforce the support of the arch. That is a clear advantage in rough terrain when it is difficult for the sole to remain in contact with the ground. This is a fundamental characteristic for long-distance running to avoid overloading the arch.


[D] HEEL SECTION - HEEL

During mountain races, particularly during descents in hard, rocky terrain, the impacts on the heels can represent three times the runner's weight. It is essential to provide better cushioning than that found in most standard running shoes, even if that means adding a few grams of additional weight.
Vibram® has developed a cushioning system in the heel section that improves both compression and the distribution of forces from the heel to the toe. The result is lower deceleration values, slower transfer of forces through the ankle and, consequently, much lower impact during descents on very steep slopes. The overall result is a much higher degree of comfort over long distances.

For more information on Team Vibram® and Vibram® trail-running soles, see testerteam.Vibram.com and www.Vibram.com

GARMIN : The GPS watch

What is a GPS watch used for? How to use it? When to use it?

A GPS watch is a key acquisition in your trail practice, which will enable you to set up training sessions, improve yourself, follow your progress, prepare and analyse your races. You will be able to know your limits, your strengths and work on your weaknesses. During the race, it permits you to situate yourself in time and space, and to keep an eye on your physiological shape (Cardio, VO2Max ...).

1/ Useful  data

The Garmin GPS watches adapted to the trail will provide you a wide variety of useful data for training and during the race:

  • Barometric Altitude (cumulative elevation gain or loss)

With your Garmin product equipped with a barometric altimeter, you can display the "Total Ascent" and "Total Descent" data to see where you are in terms of difficulty during the race.

  • Cardio (belt or wrist)

Beware, the race is long, stay in your reserve zone, let your Garmin gauge you. Moreover, thanks to the nix® 6 and the Enduro, you no longer need a heart belt, your heart is on your wrist.

  • Running time and distance covered (on a configurable circuit, or at an instant T)

"How long have I been gone? How far have I run?" Apart from the obvious functions of a GPS watch, your nix® 6 or your Enduro can alert you to distances or times that can be set in advance (Auto Lap function).

  • Physiological data

    Feeling tired, aching muscles, being in better shape than the day before... With some Garmin models, you can use physiological data to understand your psychological feelings.

      • Performance conditions: If you run with a heart rate belt, after about 20 minutes, your nix® 6 or your Enduro will indicate your level of recovery (good to poor) and/or your performance index for the day (from -20 to +20).
        • A score of +5 indicates that you are rested, fresh and able to run or pedal well. You can add a fitness data field to one of your training screens to track your fitness throughout the activity.
        • Fitness can also be an indicator of the level of tiredness, especially at the end of a long training session.                                       

      • Fitness: Your condition is assessed in real time after 6 to 20 minutes of activity on your nix® 6 or Enduro. By adding it to your data fields, you can check your fitness during the rest of your activity. Your device compares your real-time fitness to your average physical level. 
                    
      • Body Battery™: The Body Battery™ is a feature that uses a combination of Heart Rate Variability, Stress, and Activity to estimate a user’s energy reserves throughout the day. It records and displays a number from 1-100 that represents the individual’s energy level. The higher the number, the more energy the user should have to complete tasks and activities. A lower number may indicate it is time to conserve energy. The unique aspect of Body Battery is that it is a cumulative metric that builds a picture of a user’s energy over hours and days.
      • VO2max: your nix® 6 and Enduro give you an estimate of VO2 max, which is the maximum amount of oxygen (in millilitres) that you can consume per minute per kilogram of your body during your best performance.
      • Lactic threshold: nix® 6 and Enduro give you an estimate of your lactic threshold, which is the point (Cf/Pace) at which your muscles begin to tire rapidly. Your device measures your lactic threshold level based on your heart rate and speed. 
    • Alerts

    Of course, thanks to the training you have got to know each other. But in the euphoria, fatigue, night, hunger ... the mind disconnects. As a good runner, the alarms are also there to help you, and sometimes save you.

      • Cardio: to stay in your good zone.
      • Speed & pace: to avoid rushing!
      • Circuit pace: to be set according to the course.
      • Personal alerts: the time of your compote, dry cake or the rhythm of your hydrating break... it is up to you to set them up:
        • Drink every xx minutes …
        • Eat every xx kilometres.
      • Storm alerts (drop in atmospheric pressure): Don't just rely on the ringing in your ears before lightning strikes. The "Storm Alerts" function allows you to set an alert if a pressure drop (in mb) occurs over a certain period of time (Rate in mb/minute to be selected). 
    • Compass

    Even in the middle of the night on a single track, point yourself in the right direction with our watches and their 3-axis compass.

    • Sunrise / sunset

    "Will my forehead hold up before sunrise? Great, I can enter the time of sunrise and the current time in the data fields ". No more worries.

    • Data fields

    Set up to 4 data fields per screen, and up to 10 screens = 40 possible data visible on the nix® 6 and the Enduro™.

    2/ Navigation

    Download your track on your watch and use all the useful navigation functions during your race.

    • Integration of waypoints
    • Next point: distance to the next waypoint (e.g. next refuelling point)
    • ETE / ETA: Estimated time to arrival (travel time) and/or estimated time of arrival
    • Remaining distance
    • Off-road or off-road: This feature makes your watch vibrate/sound as soon as you leave the track you have put in your watch
    • Virtual Partner: It is as if you were facing a virtual opponent (set his cruising speed and try to get there before him)
    • ClimbPro: It shows upcoming climbs on the race, at what distance they occur and what length and gradient they are.The best way to manage the efforts !

    3/ Everyday use

    Here are a few specifics of our very practical products for long distance trail and solo outings.

    • Autonomy
      • Power Glass™: The fēnix 6 Solar and Enduro™ use a Power Glass™ watch lens to convert sunlight into battery power, extending your time between charges. A significant technological innovation which offers real added value for long distance races. The fēnix 6 offers 25 to 66 hours of battery life depending on the model and the Enduro up to 80 in every second GPS mode!
      • Power Manager: Maximize battery life by creating your own profile by disabling features you don't need (music, GPS, phone, cardio, pulse oximeter, map, display, backlight, sensors).
      • UltraTrac Mode: The UltraTrac mode is a GPS setting that record track points at longer intervals. Activating UltraTrac not only preserves battery life, but also reduces the quality of recorded activities. Use UltraTrac for activities that place greater demands on the battery.
      • Garmin Mode: It permits you to charge your watch during the activity (on Fenix®1 to 6 & Enduro™) using the power clip on an external portable battery in the bag.
    • Practical functions
      • TrackBack: You are lost during your activity and you want to go back to your starting point, nothing simpler: Press stop -> select TrackBack and the watch will show you the way.
      • LiveTrack: Let your fans follow you live during your race and/or reassure your friends and family about your health. Your watch paired in Bluetooth with a Smartphone via Garmin Connect™ Mobile allows you to broadcast your activity live on a specific URL that you can share with your friends and family and via social networks.

    4/ Your GARMIN platforms

    • Connect IQ is a store that will permit you to personalize your watch the way you want:
      • Data fields.  
      • Informative and fun widgets.
      • Watchfaces
      • Set up your watch with specific applications 
    • Garmin Connect™ is a platform that will permit you to:
      • Sift through your activities and track your progress towards your goals.
      • Integrate tracks.
      • Download and share essential data directly via a wireless connection (Garmin Connect™ app).
      • Share your activities in real time, thanks to the LiveTrack function (Garmin Connect™ app).
      • Receive current weather reports, forecasts and smart notifications directly to your compatible Garmin device (Garmin Connect™ app).

    For more information: Garmin, official supplier of the UTMB®Track, watchface, dedicated applications…

      JULBO : How to porperly protect your eyes?

      ¿CÓMO ELEGIR BIEN LAS GAFAS DE SOL PARA TRAIL RUNNING?

      El trail running es una disciplina exigente y técnica, que requiere mucha resistencia. ¡Pídale lo mismo a todo su equipamiento! Las gafas de sol deportivas, que a menudo están consideradas erróneamente como un mero accesorio de moda, además de quedar bonitas pueden ayudarle muchísimo a rendir al máximo en sus carreras por el monte. Le ayudamos a verlo claro.

      1. HAN DE SER LIGERAS PARA PASAR DESAPERCIBIDAS.

      Para los deportistas extremos, uno de los principales criterios que debe regir la elección de unas gafas de sol ha de ser la ligereza. Cuanto más ligera sea una montura, antes se olvidará de ella y podrá llevarla puesta desde el principio hasta el final. Pero para poder llevarla puesta durante toda la carrera o durante sus entrenamientos, es importante que las lentes solares no alteren la visión.

      1. LENTES REACTIV : DA IGUAL EL TIEMPO QUE HAGA.

      Lente fotocromática, evolutiva, adaptable, variable, cambiante... sea cual sea el término empleado para describirla, la ventaja que le ofrece es la misma: llevar un solo par de gafas para todos los tipos de radiación solar (llanura, sotobosque) y haga el tiempo que haga (sol, nubes, cubierto...). De hecho, una lente fotocromática reacciona a los rayos UV y se activa en contacto con ellos. Cuanto más fuerte es el sol, más se oscurece la lente y a la inversa; todo sucede en muy poco tiempo ¡y sin que usted haga nada! Existen varios intervalos de categorías de protección (cat. 1 a 3, cat. 2 a 4), solo tiene que elegir la que le convenga. 

      Aparte de protegerle contra los rayos del sol, el llevar gafas de sol, haga el tiempo que haga y en cualquier situación, le permite protegerse también los ojos del polvo, el viento, los mosquitos o cualquier otro elemento externo que pudiera perturbar su visión.

      1. UNA MONTURA TÉCNICA: VARILLAS FINAS Y ANTIDESLIZANTES.

      ¿Qué es la tecnicidad en una montura? Se trata de todos los detalles que le aportan confort y sujeción. Ya sea en la elección de los materiales o incluso en el diseño de las varillas, del frente o del puente, la tecnicidad de la montura es un criterio importante a tener en cuenta. Por ejemplo: un par de gafas de sol con varillas finas descansará suavemente sobre las orejas y será fácil de llevar bajo un gorro o un casco. Si además las varillas están equipadas con terminales antideslizantes, no se le caerán de la cabeza. Y si, además, el puente es regulable, disfrutará de una muy buena sujeción.

      1. UN TRATAMIENTO ANTIVAHO O LENTES SUSPENDIDAS.

      Una buena gafa de sol ha de permitirle concentrarse en su objetivo y guiar sus movimientos. Por eso es indispensable evitar la aparición de cualquier molestia visual, sobre todo la debida al sudor. Nuestras lentes fotocromáticas Reactiv Performance 2-4 (cat. 2 a 4) y Reactiv Performance 1-3 (cat. 1 a 3) poseen un tratamiento antivaho en la cara interna. Y si, además, las combina con lentes suspendidas o un sistema de ventilación en la montura, podrá estar seguro de no tener nunca este problema.

      1. QUE NO LE PARE UN PROBLEMA VISUAL

      Quienes lleven gafas graduadas, pueden personalizar nuestros modelos según su corrección. Si sabe cuál es su graduación, no tiene más que rellenar el formulario para «encontrar la gafa de sol que se adapta a su graduación.» Pero es fundamental que hable con su óptico distribuidor Julbo para confirmar el resultado.

      En pocas palabras, para que pueda concentrarse en sus objetivos, su recorrido y los desniveles que tenga que superar, es indispensable que la gafa de sol que elija sea cómoda. Una vez que haya hecho su elección, no olvide probarla y asegurarse de que no se le resbala cuando baje y sacuda ligeramente la cabeza. ¡Solo nos queda desearle una feliz carrera!

      Nuestra selección de gafas de sol para el trail running

      PETZL : Running by night?

      ¿Cómo correr hasta que acabe la noche?

      Correr por la noche es una experiencia especial. Desde un punto de vista físico, sensorial y mental, es otro mundo. Cuando corremos por la noche, las dificultades que podemos encontrarnos durante el día se ven amplificadas por la falta de luz ambiental. La percepción del entorno está deformada por la utilización de una iluminación frontal: en un primer momento parece que estés corriendo en un túnel. Después disminuye la percepción del relieve, el terreno se ve en dos dimensiones, lo que exige mayor atención, dado que distingues los obstáculos con mayor dificultad. Tus ojos deben hacer un mayor esfuerzo para analizar el terreno. También hay que permanecer muy atentos para no perder de vista las marcas, mojones, señalizaciones... El correr de noche puede aumentar la fatiga sin darte cuenta. Durante una carrera como el UTMB®, esta fatiga se añadirá a la acumulada durante el día y muchos tendrán que correr dos noches consecutivas. Para gestionar mejor esta fatiga del día D sin renunciar a un alto rendimiento, tres aspectos son importantes: entrenarse para correr por la noche, gestionar bien la iluminación durante la carrera y, por supuesto, escoger correctamente la linterna frontal.

      Acceso rápido:

       

      Entrenarse para correr por la noche

      Entrenarnos por la noche es indispensable para una carrera nocturna. Permite estar más acostumbrados a la oscuridad, mejorar la capacidad de análisis de los cambios de terreno y así poder anticipar mejor todos los eventos. El entrenamiento que siguen los corredores de trail más experimentados para las carreras nocturnas no incluye solamente correr, sino también practicar otras actividades complementarias por la noche como hacer senderismo, ciclismo, esquí de fondo... Cuanto más tiempo dediquemos al entrenamiento nocturno, mejor nos adaptaremos a las condiciones que nos impone la falta de luz, y lograremos una mayor rapidez y eficacia.
      Para iniciarse, es preferible correr recorridos fáciles en una noche de luna llena. Poco a poco, podremos abordar rutas que sean más técnicas. Ir con un compañero, o con un grupo, es buena idea. Es muy beneficioso para la motivación y la seguridad. Sobre todo, si vas a explorar una ruta nueva, llevarte una brújula o un GPS puede ser muy útil...

       

      Gestionar bien la iluminación

      Si se trata de una ruta de larga duración tipo UTMB®, es fundamental administrar bien la autonomía y la potencia de la iluminación. Algunos consejos:

      • Corre en grupo: ¡significa más iluminación para todos y menos energía para cada uno!
      • Cuando vayas cuesta arriba, usa la linterna en modo económico para gastar menos energía.
      • Para un descenso rápido, aumentar la intensidad de la iluminación de la linterna frontal, incluso ponerla en modo de iluminación máxima, para ver mejor el terreno que tienes por delante. Así no perderás los cruces clave del camino.
      • ¡Es esencial prever pilas o baterías de recambio y no olvidarse la linterna de emergencia, obligatoria en el UTMB®!

      Escoger correctamente la linterna frontal

      El reglamento del UTMB® especifica que todos los participantes deben llevar dos frontales, uno principal y otro de emergencia. Hay varios tipos de linternas frontales, cada una con diferentes características y ventajas. Algunas se adaptan mejor a los ultras que otras. A continuación te apuntamos algunos puntos clave que conviene tener en cuenta cuando escojas una linterna frontal.

      Configuraciones básicas

      En general, existen dos tipos de linternas frontales:

      • Las «todo en uno»: frontales compactos, con todo el peso delante, ideales para salidas de corta duración. Escoge una frontal con una cinta que te asegure una sujeción óptima a lo largo de toda la carrera.
      • Las frontales con batería en la parte posterior de la cabeza: en general, estas frontales son más potentes, puesto que la batería tiene mayor capacidad, o hay mayor número de pilas. El peso está mejor repartido, de modo que son una buena opción para los ultra-trail.

      La potencia: una ayuda indispensable

      Por regla general, cuanto mayor sea la potencia de tu linterna frontal, mejor. Cuanta más potencia, menos hay que forzar la vista para ver el terreno, lo que nos permite estar más relajados y correr más rápido. También así se acumula menos fatiga. Un punto crítico para una carrera como el UTMB® cuando dos noches pueden llegar a encadenarse. Las linternas frontales NAO® +, SWIFT® RL de Petzl son idóneas para beneficiarse de los niveles de potencia de alto rendimiento.

      Potencia frente a autonomía

      Más potencia de iluminación se traduce también en menos autonomía. La tecnología REACTIVE LIGHTING permite adaptar continuamente el haz luminoso y la intensidad luminosa adaptada a las necesidades de visión del corredor.Hay menos manipulaciones, más potencia cuando es necesario y, por tanto, más autonomía. La tecnología REACTIVE LIGHTING está disponible en las linternas frontales NAO® + y SWIFT® RL.
      Para optimizarlas todavía más, la aplicación MyPetzl Light se puede utilizar con la linterna NAO® +, permitiendo preconfigurar perfiles de iluminación, consultar o gestionar los niveles de autonomía durante la carrera.

      REACTIVE LIGHTING: variación de la potencia en función de las necesidades del usuario

      Las fuentes de energía: ¿pilas o baterías?

      Para una utilización puntual de la linterna, opta por las que funcionen con pilas:

      • Sin autodescarga: las pilas funcionan incluso después de un largo periodo de no utilización.
      • Tiempo de almacenamiento muy largo.

      Para una utilización de regular a frecuente (entrenamientos...), escoge una linterna que funcione con baterías:

      • Recarga fácil mediante el conector USB.
      • Solución económica a lo largo del tiempo.
      • Batería de ión litio: débil autodescarga y buena resistencia a las bajas temperaturas.

      Sea cual sea la opción que elijas para el UTMB®, es importante llevar siempre pilas o baterías de repuesto.

      Tu linterna de emergencia

      Durante el UTMB®, hay que estar preparados para afrontar los riesgos imprevistos de un ultra-trail. Una linterna frontal de emergencia forma parte del equipo de seguridad, en el que caso que tu frontal principal no funcione. Tiene a su disposición varias opciones. Para salir de una situación difícil, las linternas frontales ultracompactas y ligeras como la e+LITE® (26 g)  proporcionan una iluminación suficiente. Para poder continuar corriendo normalmente, prioriza una linterna frontal compacta tipo TIKKA® o ACTIK®, por supuesto, ¡con pilas nuevas o una batería cargada antes de la salida!

       

      Petzl y el UTMB®

      Petzl, creador y fabricante de linternas frontales, es el proveedor oficial del UTMB®. Nuestras linternas frontales iluminan las zonas y los puntos de avituallamiento más remotos. Equipan a voluntarios y rescatadores que se ocupan de la seguridad en el evento.

      Para más información, visita nuestro apartado Trail nocturno en www.petzl.com

      OVERSTIM'S : How to hydrate himself well on long-distance races

      Physical exercise over long distances (or for long periods of time) imposes many constraints on the athlete and his body. In this article you will find OVERSTIM.s advices on how to better hydrate yourself on long outings of more than 3 hours.

      How does good hydration protect your body?

      Water plays many roles during physical effort, such as thermoregulation. The muscle releases heat when it is active, and water regulates the temperature of the muscle. Water also helps in the functioning of metabolic reactions, in the transport of glucose to the muscles, but also in the transport of vitamins and minerals.

      A state of dehydration is often present during exertion injuries and can also lead to increased tiredness or the apparition of cramps.

      Dehydration increases the risk of injury but also reduces your performance. If you feel thirsty during exercise, you are already dehydrated by at least 1% of your body weight and this reduces your performance by about 10%. But don't panic, this can be corrected quickly if you rehydrate regularly and with a suitable exercise drink.

      What is the best drink for long-distance efforts?

      When you sweat during long periods of time, you not only lose water, but also essential vitamins and minerals (also called electrolytes) such as sodium (salt), potassium, magnesium and calcium. You understand that water alone is not enough to ensure a good hydration.

      The LONG DISTANCE HYDRIXIR drink is specially formulated in accordance with the latest scientific research in order to keep you well hydrated during long-lasting efforts. This drink can therefore be consumed for efforts lasting more than 3 hours.

      It brings you:

      • a combination of 4 sources of carbohydrates: maltodextrins, glucose, fructose and dextrose.
      • proteins and BCAA's
      • Sodium to compensate mineral losses and improve water absorption.
      • magnesium, which contributes to the proper functioning of the muscles.
      • Vitamins C and B6 to help to reduce tiredness.
      • antioxidant vitamin E to help to protect cells from oxidative stress.

      However, if you are practicing an even longer activity (4h, 6h, 10h or more) or in specific climatic conditions (high humidity or strong heat), it is possible to combine the LONG DISTANCE HYDRIXIR drink with the ELECTROLYTES DRINK. Pour 1 sachet of ELECTROLYTES DRINK into your 600-800ml can of LONG DISTANCE HYDRIXIR.

      How to hydrate well on the long-distance, key points

      • Drink 600ml up to 1.2L of exercise drink per hour depending on your sweating and weather conditions.
      • Drink 1 to 2 full bites every 5 to 10 minutes.
      • Drink before you get thirsty but...
      • … do not drink too much as it can be counterproductive: see ou article on the risks of hyperhydration and hyponatremia
      • Keep water for rinsing your mouth or spraying yourself.
      • Learn how to drink during your training sessions.

      SIDAS: How to avoid foot problems on the UTMB® Mont-Blanc.

      FIGURES & A STATEMENT:

      According to the results of studies by the UTMB® Mont-Blanc medical commission:

      • 16 to 20% of dropouts are directly related to foot problems.
      • 76% of foot pains contracted in ultra-trail result in the appearance of another pathology (knee, hip, Achilles’ tendon…), following the adaptation of the stride, which then loses its natural ability to limit the pain.


      Feet are the natural base of a biped but above all the indestructible foundation of a successful UTMB® Mont-Blanc. It is an absolutely undeniable fact: care, protection and preparation that you give them will allow you to cross the finish line which makes you dreming ! #No Finish Line Without Foot Care

      THREE EXPERTS FOR SOUND ADVICE:

      In order to give you sound advice on the care of your feet for the UTMB® Mont-Blanc, we have combined the recommendations of three experts:

      Marie MALIGORNE, head of the SIDAS podiatry centre, who has seen the feet of many champions pass through her hands, all endurance sports included. A team composed of Olivier GARCIN, podiatrist referent on the UTMB® Mont-Blanc, and his associate, Marie Charlotte ALEX, also a member of the Podoxygène association.

      The 3 most common mistakes that should be avoided:

      1/ Do not cut your fingernails, or worse, cut them the day before the races, as they have not had time to grow back slightly and are therefore very sharp.

      2/ Put a hydro-colloid dressing from the outset, to prevent possible rubbing or blisters. For Olivier GARCIN, this bad habit is like “taking a Doliprane without a headache”. The same applies to abrasive straps stuck between the toes: “It is all very well to want to anticipate a pathology, but if it is only to generate another one, the usefulness is very limited”.

      3/ For Marie-Charlotte ALEX, the golden rule is to “banish the new”. Too many runners venture out on the event with untested equipment.

      Prepare your feet to run 170km and 10 000m of elevation.

      You need to prepare your feet thoroughly, first a few weeks, then a few hours, before the big start.

      ----

      A few weeks before the start:

           1/ Pedicure, three weeks before the start.

           2/ Tanning, two weeks before D-Day to build up “a robust and hydrated foot, ready to face the UTMB® Mont-Blanc”.

           3/ Choosing the right shoe to run the UTMB® Mont-Blanc. To do so:

      • Carry out as thorough an examination of your stride as possible beforehand and seek the expertise of an expert with real technical knowledge in this area.
      • Focus on the benefits of comfort, durability and cushioning rather than dynamism and lightness in view f the length of the effort ahead of you.
      • Avoid high drops. Why ? « Because they tend to favour the heel attack, which is much more traumatic because of the shock waves it generates on the whole body. However, be careful, if up to now you feel good in your trainers, don’t change anything!”
      • Assume that your foot widens by 3 to 4 mm between the 50th and 80th kilometers, as a result of muscle tiredness and arch collapse.

           4/ Equip yourself with insoles.

      Instead of a basic insole, choose a pair of insoles that are perfectly adapted to your feet and your practice. The purpose of these insoles is threefold: increase comfort, maximise the precision and stability of your stance and to limit the risk of injury. Discover the guide "How to choose your running insoles here

      In case of pathology, it is recommended to consult a health professional (podiatrist) for an assessment and a tailor-made medical solution.

           5/ Don’t neglect your socks!

      Feeling good in your trainers is the result of a synergy between three elements: the shoe, the sole and the sock.

           6/ Reinforce your foot.

      There are many specific strengthening exercises that can be done once a week to make your feet a strong and confident base for your performance. Here are some exercices that we can recommend.

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      A few hours before the race:

      1/ Put anti-friction cream.

      Coating your feet with Anti-friction cream, especially on the arches and toes, is a big step towards reducing the risk of blisters. This cream can also prevent chafing on any other part of the body that is sensitive to repeated friction.

      2/ Adjust your socks.

      After putting on your socks, which you have already tested and approved many times, make sure that they do not wrinkle at all. This is where a problem can occur.

      3/ Take care of your lacing.

      Two fundamental principles must be respected for a good lacing ont the UTMB® Mont-Blanc: “First, lace up evenly from the toes to the top of the instep to avoid a bottleneck on the upper part ; and do not tighten your laces too much risking to create tenosynovitis, meaning the inflammation of the extensor tendons that allow the foot to be lifted on the climb.”

      4/ Insert the Safety Kit into your race bag.

      In order to prevent or at least slow down the appearance of a blister or a black nail while waiting to get to the care base where a professional can help you to solve the problem (we strongly advise against any form of self-medication), we have developed with the medical commission of the UTMB® Mont-Blanc, a Safety Kit particularly practical and light (115 gr) which will allow you to react with calm and discernment until you reach the dedicated medical teams. The Safety Kit consists of:

      • 1 pocket size tube of 15ml of anti-chafing cream
      • 1 pocket size tube of 15ml of Cryo effect cream to relieve muscles
      • 1 survival blanket with the required dimensions 1.40m x 2m
      • 2 elastic bands pre-cut to the required measurements for the UTMB® Mont-Blanc

      Beacuse taking care of his feet is esssential for allowing you to cross the finish line, discover all our dedicated solutions to trail-running.
      #NoFinishLineWithoutFootCar