We are super excited to be supporting you through the Surf Coast Century!

The Team at Pro Feet Podiatry are excited to team up with Rapid Ascent this year to provide the Pro Feet Podiatry Recovery Centre at the Anglesea check point.

To help prep you for the event, our team of experienced Podiatrists have put together our top tips to help with footwear choices, lacing & blister prevention.

Please check out the info below & reach out via email or make an appointment to see one of our Podiatrists if you have any questions!

Happy Running!


Do you have your shoes sorted for the big day? If not, we need to get them into the rotation fairly soon. Ideally, you will want to wear your race day shoes for at least a couple of training runs before the event. This is to avoid any negative responses unfamiliar shoes may produce e.g blisters, calf tightness etc.

When selecting your shoes for Surf Coast Century, it is important to consider the type of trails you generally run on and what tread will be best. If you run on a combination of road and light trail (eg. gravel) you will be okay with a road runner. A good example would be the track from Torquay Surf Beach to Bells. But if the trails are more technical and generally wet or muddy, I would recommend a trail runner. A Gortex upper is generally not ideal for running due to its limited breathability and it tends to hold moisture.

Why use a trail shoe?

Trail shoes are designed to help you conquer all the twists, turns, ups and downs that the Surfcoast trail will throw at you. Some specifics of these include:

Wider base to provide increased ground contact and stability

Even distribution of foam density to help reduce ankle sprains

Rubber outsole to provide superior grip on the surfaces you’ll be encountering on the day including sand, dirt, rocks and mud

When purchasing your shoes for training & the event, it is important to have them professionally fitted – nothing worse than investing money in a shoe that causes issues after the first run (and then sits in the back of your cupboard!).

Factors to consider when purchasing:

Feel (soft/hard)

Fit (width and length) – Ideally thumb width from end of toe to end of shoe

Offset (heel to toe drop) – Depending on injury you are safe to go a few mm less than your road runners due to the variability of terrain. Or to play it safe for your first pair and stick to the same offset.

Correction (neutral/corrective)

Tread (light to rugged) – Some treads are better for hard-packed dirt and rocky terrain, others for mud and soft ground.

Distance (5km to Ultra)

If in doubt, remember comfort is king! Our friends at Active Feet (in Newtown and Ocean Grove) have you covered if you’re in need of an update or would like to know more about how trail shoes can help make your Surf Coast Century experience faster, safer and much more enjoyable.

Alternatively, make use of your voucher and book in to see one of the experienced Podiatrists at Pro Feet to help address any niggles you may have and recommend the best shoe for you!

Are you experiencing slipping? Black toe nails? Blistering?

Check out Steph’s Top 3 Lacing Techniques video.

Blister Prevention Techniques

Best socks to prevent blisters

You ask any runner, and they have most likely suffered from blisters at some stage, and there is nothing more frustrating. Blisters occur as a result of a combination of moisture and friction.

Therefore, the aim of blister management is to reduce the moisture and friction. One of the best ways to manage this is by wearing the right socks. A technical running sock can be an investment compared to your everyday cotton sock, but it has many beneficial features.

Choosing the right technical running sock can be quite a tricky task, as there are often so many different colors, thicknesses, lengths and are quite an investment compared to your usual cotton socks.

Sock considerations for trail running

Crew/shin length socks are best for trail running to prevent dirt/rocks/debris being flicked into your socks

It is worthwhile taking spare socks with you during the run, particularly if the course requires you to run through water or in wet weather

Our top technical running sock recommendations at Pro Feet Podiatry are:

  • High percentage of lycra, reducing any air pockets and therefore friction
  • Lycra also prevent slipping or rubbing from occurring inside the foot (and therefore blisters)
  • Light weight
  • Ultra-thin
Light Feet
  • Moisture wicking and temperature regulating
  • Contain silver for anti-odour and antimicrobial properties
  • Contours arch to prevent movement and friction
  • Padded protection to help reduce friction around pressure points
  • Compared to Steigens and Injinji, Lightfeet socks are thicker and more padded
  • Toe socks
  • Eliminates skin -to-skin contact between the toes
  • Moisture wicking
  • Ultra-thin
  • Ideal for anyone who gets blisters on or in between the toes

If you have any questions about blister management or choosing a sock, please reach out via email or make an appointment today.

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