Prevent Blisters When Running - Tips from "The Foot Practice" Podiatrists

Jan 6, 2024

Are you an avid runner looking to enhance your running experience? One common challenge that many runners face is the occurrence of blisters. Blisters can be painful, uncomfortable, and can even hinder your performance. However, with proper care and preventive measures, you can minimize the chances of developing blisters and enjoy your runs to the fullest.

Understanding Blisters

Before diving into the preventive measures, it's important to understand what blisters are and how they form. Blisters are small pockets of fluid that develop on the skin's surface due to excessive friction or pressure. When you run, repetitive motion and rubbing can cause the outermost layer of the skin to separate from the underlying layers, resulting in the formation of blisters.

Choosing the Right Running Shoes

One of the most crucial factors in preventing blisters when running is choosing the right pair of running shoes. Ill-fitting or worn-out shoes can increase the chances of developing blisters. Here are a few tips to consider when selecting your running shoes:

  • Ensure proper sizing: Get your feet measured by a professional podiatrist to determine the correct shoe size.
  • Consider your foot type: Different foot types require different shoe styles, support, and cushioning. Consult with a podiatrist to identify your foot type.
  • Invest in quality shoes: Opt for well-cushioned and breathable running shoes that provide ample support and stability.
  • Replace worn-out shoes: Regularly check your shoes and replace them when they show signs of wear and tear.

Wearing Moisture-Wicking Socks

In addition to choosing the right shoes, wearing moisture-wicking socks can significantly reduce the risk of blisters. Moisture-wicking socks are designed to keep your feet dry by absorbing and evaporating sweat, reducing friction between your skin and the shoe. Look for socks made of synthetic materials such as polyester or nylon, as they are excellent moisture-wicking options.

Proper Foot Care and Hygiene

Maintaining proper foot care and hygiene is essential to prevent blisters. Follow these tips to keep your feet in top condition:

  • Keep your feet clean and dry: Wash your feet daily with mild soap and water, ensuring they are completely dry before putting on your socks and shoes.
  • Trim your toenails: Regularly trim your toenails straight across to prevent them from rubbing against your shoes.
  • Apply talcum powder or anti-friction balm: Sprinkle talcum powder or apply anti-friction balm to reduce friction during your runs.
  • Consider blister patches or bandages: If you are prone to blisters in specific areas, applying blister patches or bandages can provide extra protection.

Gradually Increase Running Intensity

Avoid sudden and drastic increases in running intensity, as they can increase the likelihood of blisters. Instead, gradually increase your running distance and intensity over time. This allows your feet to adapt and develop tougher skin, minimizing the risk of blisters.

Proper Technique and Form

Running with the correct technique and form can play a significant role in preventing blisters. Ensure you maintain proper posture, land softly on your midfoot or forefoot, and avoid excessive dragging or sliding of your feet. Good form reduces unnecessary friction and pressure, reducing the chances of developing blisters.

Choosing the Right Running Surfaces

The type of running surfaces you choose can impact the occurrence of blisters. Softer surfaces, such as grass or tracks, provide better shock absorption and reduce the amount of friction on your feet. If possible, try to incorporate different surfaces into your training to give your feet some relief from repetitive friction.

Regular Podiatrist Check-Ups

Regular visits to a podiatrist at The Foot Practice can help you maintain optimal foot health and prevent running-related issues. Our experienced podiatrists specialize in foot care and can provide personalized advice based on your specific needs. They can also assess any underlying foot conditions that may increase your susceptibility to blisters.


When it comes to running, blisters can be a frustrating setback. However, by following the preventive measures outlined above, you can significantly reduce the chances of developing blisters and enjoy your runs to the fullest. Remember to choose the right running shoes, wear moisture-wicking socks, maintain proper foot care, gradually increase running intensity, focus on proper technique, choose suitable running surfaces, and schedule regular check-ups with a podiatrist. By taking these steps, you can ensure a blister-free running experience and achieve your running goals.

How to prevent blisters when running