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Spring Running Tip: Prevent Blisters

Spring inspires many people to lace up their sneaks and hit the open road for their runs, but one thing you'll need to know is how to prevent blisters, and unwanted side-effect to running. Here are some tips to keep your feet happy and blister-free:

  • Make sure your shoes fit properly — not too tight and not too loose. 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.
  • 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. I think I have to re-learn this tip once every Summer.
  • Get yourself a few pairs of wicking socks (not cotton). These will pull moisture away from your skin when your feet sweat. I like ones made by Teko and Darn Tough.
  • If your feet tend to sweat easily, 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. No joke. Some runners swear by it.
  • If a certain part of your foot is prone to getting blisters, tape it up with sport tape, moleskin, or Blister Block.
  • If you end up with a nasty blister while on a run, definitely end your workout and get out of your sneaks ASAP to avoid irritating the area further. Then try these tipsto speed up recovery .
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