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How to Prevent Blisters From Running

The Bad Running Habits That Cause Blisters

Running is a great workout, but like any sport, injuries happen. One such common injury, blisters, may be minor, but their effect on a running routine can be big. Here are habits that can cause blisters and how you can prevent them from happening.

Your shoes are the wrong size: Proper fit is key to a comfortable run, especially when it comes to preventing blisters. If your shoes are too tight, your toes can hit the toe box while you run, causing them to crowd and rub against each other. But if your shoes are too big, your feet have too much room to slide back and forth while you run, also causing blisters. Make sure to run in shoes that you've been properly fitted for; a good rule of thumb is to buy a size that allows for a 1/2 inch between your longest toe and the tip of your shoe.

You're not wearing the right socks: They may be called gym socks, but thick white cotton socks aren't the way to go when it comes to running. You need socks that wick away sweat, since moisture is one of the major reasons why blisters form. Look for thinner running-specific socks that are made from sweat-wicking material.


You tie your shoelaces too tight: Even if your shoes fit, you can make blisters happen — tightening the laces too much or the sides of your arches may rub your shoes the wrong way. Keep your laces tied snugly enough so that your feet feel comfortably secure but not so tight that the sides of your feet don't have enough room to move naturally while you run.

You haven't dealt with the sweat: If your feet sweat a lot during runs, deal with the problem before you go out for a run. Besides wicking socks, you can use talcum or foot powder to keep your feet dry, or sports tape, moleskin, or Bodyglide to keep your feet slick enough to resist friction. Even if your feet don't get overly sweaty, running in rain, humidity, or damp ground can also lead to blisters, so keep the weather and outdoor conditions in mind when you go out for a run.

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