Last updated: Aug 26, 2025
Backyard Ultra Foot Care Guide
Words by
Shaun Clark
Published on: August 26, 2025
Backyard ultras aren’t like any other race. They’re slower, longer, and far more unpredictable. You don’t know if you’ll be out there for 24 hours, 48 hours, or still moving at sunrise on day five. In this format, it isn’t speed that takes people down. It’s their feet.
Do backyard ultra really need a different approach to other ultras?
The best Backyard Ultra runners like Sam Harvey and Phil Gore know this better than anyone. Sam won the Tarawera 100 Miler without a single sock change. Phil set the Oceania 24-hour record (270.8km) the same way.
But in a Backyard Ultra, the tactics change.
The stop–start rhythm gives you time to reset, but also magnifies the damage if you don’t.
The runners who go the furthest aren’t just the strongest. They’re the ones who master foot care.
This is the blueprint. Based on the proven routine from Phil Gore, the current world record holder, the king of Backyard Ultras.
If you’re lining up for your first backyard ultramarathon, or aiming for Big’s Backyard Ultra itself, here’s how to keep your feet ready for every lap.
Why Backyard Ultras Break Runners
Most ultras are a fight against distance and time. A backyard ultra is different. It's a war of attrition.
The format is simple: one 6.7 km loop, every hour, until only one runner is left. But the short breaks between loops flip the script. You’re not pushing flat-out. You’re waiting, recovering, then going again. Hour after hour. Day after day.
That rhythm gives you a chance to look after your body, but it also gives problems time to fester. Dust builds. Socks stay damp. Small blisters turn into big ones. Hot days can turn into cold, dark nights.
Plenty of strong athletes have quit a Backyard Ultra, not because they were out of breath, but because they couldn’t take another step on broken feet.
What World-Record Feet Look Like
After 119 laps and nearly 800 km, Phil Gore’s feet looked the same as they did after lap one. That’s no accident.
“I do foot baths or a shower once every 12 hours. Towards the end I added another couple because of all the dust. Wash your feet regularly, and look after your feet.
Creepers toe socks, Squirrel’s Nut Butter, and properly fitting shoes. And a bit of pre-foot care in the lead-up as well.
Too often you see people go out because their feet fail. Instead of patching up blisters mid-race, be proactive and look after them before they get to that point.”
– Phil Gore
Quote from the Backyard Ultra Podcast
Phil’s system is simple. Wash. Refresh. Protect. Repeat. And it works.
Proof: You can see the videos of both Sam and Phil taking their shoes off at the end of the Dead Cow Ulley Backyard Ultra, where they did 118 and 119 laps, on Instagram here and you can follow Phil here.
The Backyard Ultra Foot Care Blueprint
How to keep your feet alive when the laps keep coming
Step 1: Build your base before the race
Trim toenails short and smooth (filed)
Manage calluses. Tough skin helps, but thick lumps split and blister.
Moisturise in the lead-up so your skin is supple, not dry and crack-prone.
Step 2: Lock in socks and shoes
Toe socks are a must. They cut down friction between toes and stop skin-on-skin hotspots.
Shoes must fit. Phil ran his world record in Tarkine Autopilots. The exact model matters less than a secure, familiar fit that doesn't crush your toes. Ideally a wide fit or wide/natural toe box like Tarkine, Altra, Topo Athletic and more.
Rotate at least two or three pairs. Each swap changes pressure points and gives feet new life.
Step 3: Win the pit stops
Every twelve hours:
Wash feet every 12 hours, more if it’s dusty or wet. A simple wipe can make all the difference.
Change socks. Fresh socks feel like fresh legs.
Reapply anti-chafe balm before hotspots form.
Step 4: Use routine as a weapon
The hours blur. Small rituals give you control. Washing, changing socks, reapplying balm. These habits keep your head straight when fatigue and sleep deprivation hit. In the middle of the night on day three, routine is survival.
Common Backyard Ultra Foot Mistakes
Waiting until feet feel bad to change socks. Too late.
Wrapping everything in tape. Over-taping causes new problems.
Wearing the same shoes all race. Rotate, reset, recover.
Ignoring grit, dust, and mud. Small particles become race-ending blisters.
Big’s Backyard Ultra and Beyond
Phil Gore is taking this exact foot care routine to Big’s Backyard Ultra in October. It’s the world championship of the format, and where legends are made. He’s proven his body can go the distance. His feet might be the deciding factor in whether the next world record falls.
Final Word
Backyard ultras aren’t just about how strong you are, but how smart you are with your feet. Build your routine, practice it in training, and make it non-negotiable on race day.
As Phil says: “Look after your feet, and they’ll look after you.”
Products Featured in Article:
A good Backyard Ultra strategy is built on the right habits and the right gear. These are the tools our athletes trust and the ones we recommend you add to your kit:
Tarkine – the Australian brand behind the Autopilot, the shoe Phil Gore used on his world record 119-lap run. Shoes that have a natural-shaped or wide toe box can really help with reducing blisters - Tarkine, Altra, Topo Athletic, for example. (*no affiliation)
Squirrel’s Nut Butter - Happie Toes Phil's go-to anti-chafe balm for combining with his merino toe socks for keeping hotspots and blisters away when the laps stack up. (*no affiliation)
Creepers Toe Socks – designed to separate toes, reduce friction, and keep feet comfortable through the longest ultras.
Backyard Ultras are a game of margins. When you combine smart habits with proven gear, your feet stay ready to answer the bell for another lap.