Whether you’re gearing up to trudge through a mud- and rock-laden obstacle-course race, attempt a century ride, or run like Forrest, logging extreme mileage can wreak havoc on your skin. From friction-induced blisters to damaged toenails, these problems suck. And they’re all too common.

So before you throw on your short-shorts and joggers, follow the tips below to prevent the most common endurance-related skin issues.