How to Avoid Getting Blisters While Running


Avoid blisters while running to stay pain free.

About 40 percent of marathon runners suffer from blisters during the course of their training program, according to Blisters are caused by rubbing and irritation to skin that occurs during the 800 or more strides per mile. The cause of blisters range from technical flaws in your running form to poor equipment. Learning to avoid blisters while running can lead to a productive and enjoyable running program.


Buy properly-fitted running shoes. If your shoes don’t fit right, you are more likely to suffer from blisters. Measure your foot every time you buy new running shoes as your foot size and shape may change over time. Proper fit includes about a thumbnail’s length from the big toe to the end of the shoe and a comfortable fit in the width without slipping in the heel.

Break-in the running shoes by walking or running short distances before increasing the mileage. A new pair of running shoes may rub or irritate the skin in different areas, and breaking them in will identify and prevent future blisters. Walk and run short distances so any potential blisters don’t become serious or painful.

Replace your running shoes and socks as needed. Most shoes need to be replaced every 400 to
500 miles, or every six months. Wearing the running shoes when they need to be replaced can lead to blisters or other running-related injuries. Consult your local running shoe store for personalized advice on treating and preventing your blisters.


Wash and dry your feet before and after every run. Clean and dry feet help to avoid getting blisters while running. Make sure to clean between your toes and at the back of your ankle.

Wear moisture-wicking socks while running. Avoid cotton or other sock materials that hold sweat next to your skin that will lead to blisters. Make sure the socks are high enough to protect your ankles and wear the socks when you buy new running shoes.

Use blister-free powders to reduce friction while running. These powders include talcum or foot powder that you pour directly into your socks or shoes. You can also use a spray antiperspirant to reduce the moisture and sweat in the socks to minimize any rubbing or irritation.

Apply athletic tape or moleskin to any areas likely to get blisters. The tape or moleskin creates a barrier that protects from rubbing.


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