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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 .
Image Source: Thinkstock
Join The Conversation
peterchast peterchast 5 years
There is a product called Tape Relief that can help prevent blisters too! I use it for breaking in new soccer cleats. It is just a lotion that creates a barrier between the skin an the shoe. Awesome stuff! You have to get it on their website:
insanitypepper insanitypepper 7 years
I've cut off the feet from pantyhose & layered them under my socks. It definitely cuts down on the chafing.
taylvs3 taylvs3 7 years
bandaid blister block is nice to prevent blisters, and also use if you're breaking in a pair of shoes, or going on 5 hr. walks while traveling. also be careful if you run a lot and get a pedicure, you don't want to take off too much of your callouses in the name of beauty, b/c those protect your feet against blisters.
runningesq runningesq 7 years
Body Glide is amazing, amazing stuff. And ditto on the shoe size -- I wear a 6 in my 'regular' shoes and a 7 in my running shoes.
res54682 res54682 8 years
I have had the worst time with blister, but recently I found seamless running socks online that wick away moister and are seam free. I haven't had a blister since I started wearing them! You can find them online at I highly recommend them, they're great!
SU3 SU3 10 years
Me neither! I'm definitely going to look into that econinsf! Because I think that's the worst! I hate it when my feet start to hurt when wearing new heels! :( Thanks for sharing! And I recently started using Thorlos (a friend introduced them to me when we went camping and hiking) and I love them! They're great and so comfy!
Fitness Fitness 10 years
I've heard of Body Glide - that;s good to know that it works econinsf!
econinsf econinsf 10 years
I use Body Glide. It comes in a deodorant like stick. It is clear, odorless and works like a charm. It also works for under arm chafing or sports bra chafing. I use it for my running shoes and my cute shoes. It is great to put on your usual "hot spots" when you get a new pair of heels to break in. I keep a mini one in my purse just in case my shoes start to bother me during the day.
mandiesoh mandiesoh 10 years
the only blisters i suffer from are those in the name of fashion! :p i find proper socks and the right pair of trainers makes all the difference
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