How to Prevent Blisters While Running

Take care of your feet.

It can be one of the most annoying things to have to deal with. You’ve put in the mental and physical preparation to handle a nice, long run, and you’ve adapted to some of the exertion that it requires. You’ve gotten your butt out of the house, and you should feel great about it. But halfway through your run, you encounter a type of pain that seems to have no purpose other than to bug you along your way: blisters.

Blisters are a concern for any runner that’s tackling longer distances, and in some aspects they’re unavoidable. If you keep pounding your feet to the pavement, eventually your skin will have to adapt. Here’s a guide to preventing blisters so you can keep cruising along and enjoying your run as much as possible.

First, how do foot blisters form in the first place?

Blisters generally form because of heat, and though it feels like the friction is wearing at you, it’s the heat the friction causes that can be the source of the blister. Blisters will have an easier time forming if there’s moisture present, as the moisture dampens your skin and makes it softer.

Knowing how blisters form helps give us some guidelines for preventing them. Let’s take a look at how this can be accomplished.

Since we know that foot blisters can be aided by moist, soft skin, you’ll have to try to find a sock that effectively absorbs and wicks away moisture from your skin. Cotton tends to absorb moisture, so cotton can work for colder climates where there won’t be as much sweat. When it’s hot, however, and there’s much more perspiration emanating from your pores, cotton can become overloaded and lose its absorbency.

In hotter temperatures, a lighter material will probably work better, as cotton can become heavy with moisture. Remember that you only need to use this material for your socks, as that’s where you’ll have most of your blister problems. Experiment with a wool sock, as they are known for being able to keep you dry. The downside of wool socks is heat, so try to reduce friction inside your shoe as much as possible so that there’s no excess heat to cause a blister.

In addition to experimenting with different socks, you’ll want to take care of your feet in the meantime. Feet can often be the most neglected part of our body, so just a little extra attention can help relieve pain and work wonders for your mood. And don’t forget another way to prevent blisters: keep running on a habitual basis, as your skin will eventually grow stronger.

Photo Credits: slopjop

Originally posted 2009-04-14 05:01:50.

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