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How to Prevent Blisters While Running

Favorite Excuse Not to Run: I Get Blisters

Now that Spring is really here, you probably see tons of people running outside. Maybe you tried it but ended up with awful blisters on your feet, so you threw in the towel. I am here to tell you that there are many ways to prevent blisters and keep your feet comfortable. Give these a try, and then give running another chance.

  • First, think about how old your sneaks are. Is it time for a new pair? If it is, choose ones that fit well. Different brands and styles cater to wide/narrow feet and high/low arches. There should be about 1/2 inch between your longest toe and the tip of your shoe. Make sure you can wiggle your toes freely, and your heel shouldn't slip when you walk. Also choose ones based on the activity you plan on doing. If you'll be running on pavement, don't buy the trail runners.
  • Spend some time breaking in your new pair. Go on short walks and runs, and then gradually build your time up.
  • Get yourself a few pairs of thin wicking socks (not cotton). When your feet sweat and stay wet, your skin will get soft and that's how blisters can form. Wear these socks when you go to pick out your new sneaks.
  • Keep your feet as dry as possible. Avoid running in puddles, and if you like to pour water over your head on a hot day, try leaning over so it doesn't drip into your shoes.

Want to know what else you can do to prevent blisters? Then


  • To prevent blisters, sprinkle talcum or foot powder on your bare feet before putting on your socks.
  • Another blister prevention method is to spray antiperspirant on your bare feet. I have never tried this, but I have friends that swear by this.
  • If a certain part of your foot is prone to getting blisters, tape it up with sport tape, or use moleskin.
  • To help prevent and heal blisters, check out Blister Block. It's like thick, rubbery, extra skin that you can apply anywhere. It cushions and protects your feet, especially if you're into running long distances.


Join The Conversation
aimeeb aimeeb 9 years
wack some here, well on the high heels. That seems to be the only time I get blisters.
lapinperdu lapinperdu 9 years
Wright Sock makes an anti-blister sock. The socks have two layers, so that the layers slide against each other instead of against your foot. The inner layer is also made of a moisture-wicking fabric. I haven't had a problem with blisters since I started wearing them. Body Glide is also amazing for other places where your clothing rubs, or parts of your body rub against each other. It comes in a travel size (or purse size) that can come in very handy if you're wearing other types of shoes, especially when they're new!
nolasiren nolasiren 9 years
I love to run! I read just about everything on it I can find too, which is what led me to this site somehow. Blister prevention: Vaseline (or Sports Slick) slathered over feet. You could also try the fabulous Injinji toe socks: Thighs rubbing together: Sports Slick or Body Glide if it's the feeling/chaffing. If it's the look that bothers you, wear longer shorts or capris. Or running tights (expensive though) under small shorts. Shoes: Agree with buying 1/2 size up but also do the "wet test" to see if you over-pronate, under-pronate or if you are neutral. When in doubt, go to the local running store where they will video tape you running and then watch the tape in slo-mo to see how your feet fall. That is the best way to get the shoes that's right for you in the end. Pants falling down: You're kidding right? Are they old? Elastic shot?
saritabonita saritabonita 9 years
jajajaj well timed fit sugar. I just got 3 bloody blisters on my feet... not bloody as they use in britain, but bloody with blood. ajja i run alot, alot the time, but this time i was playing soccer with some friends and i guess my feet were rubbing way too much... and moving inside the shoe too much... i dont know. anyway, i have a question. is it okay to play soccer (for fun, no big deal) in normal tennis shoes (not cleats)... i dont know if i need new shoes or if playing soccer with running shoes is a no-no...
paigu paigu 9 years
I wear my running socks inside-out and this helps prevent blisters! Something to do with the seams, I think. Sounds weird but give it a try.
LeLeBabii5 LeLeBabii5 9 years
a day too late with this post i got a MASSIVE blister yesterday while running because i decided to wear my arch supports for the first time in foreverrrr....ow to say the least. and haha to the whole pants falling down- i can relate! once i was running at the gym and a pair of pants i THOUGHT fit me kept falling wayyy down so i finally had to stop and go down to the desk and ask for a safety pin-- which of course they didnt have a single one so finally the lady gave me an elastic and i had to gather all the extra material for my pants to one side and tie it like a ponytail to finish my workout!! sheesh
TidalWave TidalWave 9 years
You forgot one thing: Buy running shoes in half a size larger than your street shoes. When you run, your feet swell! p.s. wackdoodle: what about pants/shorts with tie strings?
lightheaded lightheaded 9 years
If its a constant problem too, and all other options don't help, you should visit your doctor... I found out I needed surgery to correct a problem with my foot. That was years ago, and now, rarely have blisters! When I have them though, blister block works great :)
CesyBabe CesyBabe 9 years
Well timed post! Just got into running after several years of saying 'I dont run', and my poor old sneakers, which have done me well since my second year of high school (Now 3rd year at university eek!) just dont cut it. So this week off to buy a new pair! My poor old feet didnt know what hit them when I attempted to run in the most battered sneakers ever. Blisters were in places I've never had them from new heels before!
darkoblivion darkoblivion 9 years
I've never ever gotten blisters from running. I wear regular socks too. Now, I've gotten some horrid blisters from high heels though! haha!
Spectra Spectra 9 years
I don't get blisters from running; I get black toenails that fall off. I haven't had it happen for a while...I think it was because the last shoes I had were a tad too tight.
jennifer76 jennifer76 9 years
I haven't tried that Blister Block with running, but it's awesome with new heels!
ElectroPopTart ElectroPopTart 9 years
I have a callus problem...I've had one REALLY bad one once, so I really am careful with that. I just feel a burning sensation when I run on my pinky toes...=\ But my shoes are wide and nice. maybe the socks??
Average-Jane Average-Jane 9 years
I was about to say, I've got WAY better excuses not to run than blisters. My thighs rubbing together is never fun - and the fact that I totally don't look cute in running shorts. Oh - and there's the part about me completely hating cardio. I did run my first 5K last Thanksgiving and plan on running more this spring. Blister-free now thanks to you! -Gym Rat Jane
jjlyn jjlyn 9 years
wackdoodle :d that's hilarious!
wackdoodle wackdoodle 9 years
Oh Fit I've never gotten a blister from running. Only from wearing high heels. My problem is when I go out running my pants fall off. No joke. First my cool ADIDAs running pants fell off near Marina Park, so I went a bought smaller size FILA running pants. Last week I went running in them and yeah the people driving on Franklin got a good view of my pants falling down as a ran. Now I have new smaller ADIDAS track pants. Fingers crossed that they don't head south too.
Renees3 Renees3 9 years
Socks make a huge difference! I didn't think they would but Wow!
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