Running Info

Tips to Prevent Blisters While Running

Let’s face it, blisters are one of the most annoying things that runners have to deal with and while everyone knows what causes blisters (friction), it’s almost impossible to avoid. After doing a little digging, we present some tips that may help prevent blisters while running!

Tips to Prevent Blisters While Running

Wear the Right Shoes

A lot of blisters are caused by incorrect shoe size. The general rule of thumb is that your running shoes should be ½ size bigger than your everyday street shoes. When you’re running, your feet need to be able to breathe and the right shoes will help prevent blisters. If you’re using new shoes, you may want to break them in before doing a 10K race.


We know that blisters is caused by friction and one way to prevent friction is to wear two pairs of socks as opposed to just one pair. While this may feel uncomfortable at first, it will surely alleviate friction while running and this may prevent blisters.

Lubricate Your Feet

Vaseline is common amongst runners who are running for long distances and want to avoid the painful blisters that are common during marathons. Any form of lubrication such as petroleum jelly or ointment will help prevent blisters. Other products such as Body Glide and Sports Slick are fairly popular but they work best in distances of 10 miles or under.

Custom Orthotics

Orthotics will help eliminate the friction that causes blisters and will provide comfort for your feet that prevent plenty of injuries. However, custom orthotics will only work for certain areas of the feet and will not prevent blisters which exist around the heel region.

Wear the Right Socks

Marathoners suggest changing socks frequently to avoid excess moisture however if you’re running shorter distances, finding the right socks will help prevent blisters. You don’t want socks that are so thick that your toes cannot move, however ultra thin socks will increase your chances of getting blisters. FInd the right socks, perhaps one with padding that will help eliminate friction.

Blister Patches

Blister Patches are another preventative measure that runners take in an effort to prevent blisters. Much like custom orthotics, they will work to prevent blisters in certain areas but they do not cover the entire foot. If you feel as though blisters are coming on during your run, you may want to stop and apply a blister patch.

Keep Your Feet Dry

Some runners apply powder to their feet before a big race while others blow dry their feet before an event. Whatever the case may be, you will want to keep your feet dry throughout any sort of physical activity as moisture will undoubtedly increase your risk of getting a blister.

QOTD: How do you prevent blisters?

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This guest post was brought to you by HealthMax Physiotherapy Clinics. If you need help increasing your movement, function or working on your stretching, be sure to look them up!

DISCLAIMER: this is not a paid for or sponsored post.

19 thoughts on “Tips to Prevent Blisters While Running

  1. I’ve never heard of wearing 2 pairs of running socks while running, I know that thicker running socks almost always feel very uncomfortable for me, so I have to make sure I’m wearing the correct shoe/sock combination to avoid blisters! Body Glide works well too.

  2. I have been very fortunate in that I have never gotten a blister from running. I attribute it to proper shoes and good socks (Feetures Elite). I really can’t explain it otherwise.

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