Guide · Race day
Marathon race-day skin checklist
Quick answer
A few days before: trim toenails and file calluses. The night before: lay out tested shoes, socks and kit, and pack blister patches, nipple guards, anti-chafe film and nasal strips. On race morning, apply everything to clean, dry skin before you dress: anti-chafe film and blister patches first, then nipple guards, sunscreen, and the nasal strip last. Carry a spare patch.
Key takeaways
- Nothing new on race day: test every item on a long run.
- Adhesives go on clean, completely dry skin, never over lubricant.
- Apply in order: film and patches, guards, sunscreen, nasal strip.
- Carry one spare blister patch.
A week before
- Trim toenails straight across, a few days before the race.
- File down thick calluses gradually.
- Do your last long run in race shoes, socks and clothes, with every patch and guard you plan to use.
The night before
- Lay out tested shoes, synthetic or wool socks, shorts and top. Pack the race day kit.
- Pack: blister patches, nipple guards, anti-chafe film, nasal strips, a spare patch for your pocket.
- Shave any areas you plan to cover the day before, not on race morning.
Race morning: application order
- Shower or wipe down; dry skin completely.
- Anti-chafe film on inner thighs, underarms and seams.
- Blister patches on known hotspots on heels and toes.
- Nipple guards, then dress.
- Sunscreen everywhere except the bridge of the nose.
- Nasal strip last, on a clean, dry nose.
During and after the race
- Stop and patch a hotspot early rather than running 10 more miles on a blister.
- After the finish, leave intact blisters closed and cover them; clean and cover any broken skin.
- Remove adhesives slowly in a warm shower.
FAQ
Should I use lubricant and patches together?
Yes, on different areas. Never put lubricant where an adhesive needs to stick.
This guide is general information, not medical advice. See a clinician for wounds that are deep, infected or not healing.
Sources
- How to prevent and treat blisters. American Academy of Dermatology.
- Jogger's nipple: how to avoid nipple chafing. Cleveland Clinic.
- Etiological foundation for practical strategies to prevent exercise-related foot blisters. Hoffman, Current Sports Medicine Reports, 2016.
