5 ways to prevent running blisters
Get the right footwear for running
Footwear, footwear, footwear! Is the biggest contributor to running blisters, width, length and depth of the shoes can be inadequate. If the shoe is too tight this increases the pressure on all aspects of the toe area, creating blisters on the tops, ends, in-between the toes and even under the nails. Shop for shoes at the end of the day when feet are slightly larger in size, make sure there Is thumbs width at the end of the shoes from the end of the longest toe to the end of the shoe. Tips for shoe fitting can be found here.
This prevents the shoe from causing undue pressure on the toes. If you are happy with your running shoes then invest in a second identical pair to use alongside the first. This allows for any issues or accidents with either of the pairs ensuring training will not be interrupted. Choose the correct shoes for the type of running you do, and the surfaces you run on. Have a few pairs for each scenario helps you remain injury free.
Condition your feet
Conditioning the feet for running by preparing the skin of your feet to the repetition of foot movements in the shoes. The more the foot gets used to the stresses of running the less likely the skin is to blister. This requires method, if you are preparing to run for a marathon then building up to the distance required should be achieved over a measured period of time. The foot is a mobile adapter for all terrains but it does need adequate preparation for all eventualities.
Care for your skin
The quality of the skin on your feet is so important in preventing blisters on the foot. To achieve the best results the skin does need to be supple, soft and pliable so it can resist the forces that are placed upon it. The skin can then move and flex as required, when the skin is either too wet or too dry it fails to achieve that flexibility and resilience and will readily blister. Removing excess calluses and corns on the skin by visiting a podiatrist or for home use, a skin file to smooth the rough skin, use a moisturising cream daily to improve the tone of the skin, these measures all help the skin to deal with the pressures placed on it.
Wear the right socks for blisters
Socks are a common contributor to foot blisters dependant on the material they are made from, cotton socks hold onto moisture and keep it next to the skin, wet skin is a major contributor to blisters. So by wearing moisture wicking socks like merino wool and coolmax they keep the skin drier which reduces the chances of blisters from wet skin.
Tie your laces
Lace locking is so often overlooked in the prevention of foot blisters, if not retained in the shoe correctly, the foot will move excessively in the shoe. The heel will slip in and out of the back of the shoe creating friction and heel blisters. Running downhill, the foot will move forwards causing the toes to impact at the front of the shoe creating toe and toenails blisters. By simply locking your laces this problem can be prevented.