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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.


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