Blisters are among the most annoying issues a runner encounters. Even if you’re in tiptop shape, they are often painful enough to sideline you for days and even weeks.They can appear almost anywhere on your feet—on your heels, between your toes, and on your arches. Friction, poor temperature control, and excess moisture are the most common culprits. The worst part it that once they materialize, they can be slow to heal.
For some runners, all it takes is a few minutes of running for a blister to develop, while others only encounter the problem during long runs or in particularly hot or rainy conditions. The lucky few are able to run blister-free regardless of the shoes on their feet or the weather. If you’re one of those runners who is prone to blisters, there’s no need to suffer in silence. To be sure, there are a number of measures you can take to reduce the rub. Keep in mind these top tips to reduce friction and run blister-free.
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Make Sure Your Shoes Fit Correctly
If your shoes are too big, the extra room in the toe box, heel, and sides can cause unnecessary movement between your foot and the inside of the shoe, thereby causing blisters. Conversely, shoes that are too snug can cause issues because your feet can’t breathe. To find that sweet spot in between too big and too small, make sure you have about a thumbnail’s width of room between your toes and the end of the shoe and that your heel doesn’t slip out of the back. Overall, the shoe should feel like a part of your foot.
Don’t Wear Cotton Socks
There’s a saying in the running industry that says “cotton is rotten” for a reason. Cotton does a poor job of wicking moisture and keeping your feet cool, effectively soaking up sweat and creating friction against your feet. Not only does this make for supremely stinky feet, it is also downright uncomfortable, especially if blisters form. Socks made with technical fibers will insure that moisture is carried away from your feet, which helps keep your feet cool and dry. Look for performance fibers like merino wool or synthetics that blend nylon and lycra, as well fabrics that include CoolMax or related technologies. Wrightsock is a particularly good brand to check out as their technical running socks feature a double-layer design so the sock layer rub against each other instead of your skin (Wrightsock Stride Tab1 $13)
Learn Lacing Tricks
If a shoe fits perfectly, except for the occasional slip of the heel, there are several different lacing techniques you can experiment with. In particular, be sure to try lacing the shoes up to the top eyelets as this can help cinch your feet down to prevent heel slippage. You can skip certain eyelets if you have hot spots developing in those areas.
Break Out The Body Balm
If you’re susceptible to blisters, even when your shoes fit correctly and you’re wearing the right socks, an anti-chafe balm may be the answer to all that ails you. There are a number of anti-chafe products on the market that can help prevent everything from blistering on your feet to chafing between your thighs, Body Glide2 ($9.99 for 1.5oz tube) being perhaps the most popular. Simply apply it to any areas that is particularly prone to blisters and it will help keep hotspots from forming when you’re on the run. Most of these products aren’t greasy and won’t make a mess.
Seek Protection
For runners who run into blistering issues no matter what, there are a couple of measures you can take to at least reduce their severity and cut down on healing time. First, try wearing two thin pairs of socks. The idea is that the sock layer will rub against each other, rather than against your feet. Second, invest in blister bandages, such as Pro-Tec LiquiCell Blister Bands3 ($9.95 for 8-pack). These types of bandages employ a stronger sticky material that has a greater chance of staying on your sweaty feet during a run than a traditional bandage will. Be sure to remove the bandages to let the area dry out once you’re done running.
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