During the Hi-Tec Adventure Quest, several teams pulled out of the race due to severely blistered feet. Here are a few tips to help you finish the event still on your feet...

* When you train for the event, make sure you wear exactly the shoes and socks you plan on wearing during the event. Remember, your shoes should be well worn-in and comfortable, not brand new!

* Try to emulate race conditions during training, in other words do not always train in perfect conditions, but train when it is wet and muddy and get used to the feeling of walking around with wet socks for more than a day. If the race is expected to go along the coast, then train on the beach, and find ways of keeping the sand out of your socks. Experiment with one tip the Dusi paddlers use - using duct tape around your ankle to prevent too much sand getting into your socks.

* Experiment with wearing one or more pairs of socks. Wearing two pairs of socks means you can take one pair off as your feet swell, while a slightly thicker sock provides more cushioning. Experiment well before the race to find out what works best for you.

* Remember to train with all your gear: If you'll be carrying a backpack weighing 15 kg during a race, then train with one wearing at least 15 kg.

* Make sure your toenails are really short.

* Some adventure racers put clear nail varnish on their toes to help strengthen the toe nails.

* Always take at least one extra pair of shoes, preferably the same model as the shoes you'll be wearing during the race. If the race is expected to be a long one, it may be a good idea to ensure that the second pair of shoes is a size bigger than your usual pair, as your feet swell during the race.

* During stops, take off your shoes, and bathe your feet in cold water wherever possible. If possible, bathe your feet in disinfectant during transitions.

* Prevention is better than cure, so inspect your feet and try to stop blisters before they develop.

* Change your socks as often as possible and hang your wet socks from the back of your back pack to dry until you can get to your seconds for fresh socks.

* Make sure the socks are as smooth as possible. At the end of a 500 km race when your feet are swollen, you can really feel the weave! Also make sure the socks do not have seams in the toe areas that can cause blisters - every little bit of rubbing can cause painful blisters.

* Keep your feet as dry as possible.

* Wear insoles for a smoother fit.

* Use acrylic or polyester socks rather than cotton or wool. Even better - polypropylene if you can find it as it wicks moisture away. Make sure you choose shoes that dry quickly, otherwise having the right socks won't help much.

* Petroleum jelly may work as a temporary solution to reduce friction, but may cause more long-range problems.

* Use a moleskin covering on areas most likely to blister.

* Use a 20 % (maximum 40%) peroxide solution on any cuts that could get infected. It disinfects the wound and toughens the skin.

Good Luck!