How to Prevent Blisters When Running

Whether you're training for your first 5K or logging miles for a marathon, foot blisters can sabotage your stride faster than sore muscles or stiff joints. Caused by repeated friction usually from poor-fitting shoes, moisture, or debris blisters can make even short runs uncomfortable.

The good news? Blisters are largely preventable with a few smart strategies. Here are nine proven ways to protect your feet and enjoy your runs, pain-free.

1. Wear Properly Fitting Shoes

Shoes that are too tight or too loose can create pressure points and excessive friction. Visit a specialty running store for a professional fitting and gait analysis. They’ll assess how your feet move and recommend shoes suited to your running style, mileage, and foot shape.

A study published in the Journal of Foot and Ankle Research found that up to 72% of runners wear improperly fitted shoes.

2. Choose Moisture-Wicking Socks

Sweat increases friction, and friction causes blisters. Choose socks made from moisture-wicking materials like:

• Polyester

• Acrylic blends

• Merino wool

Avoid cotton it retains moisture and increases the risk of irritation. Also, make sure your socks fit well to prevent bunching, which can lead to hot spots.

3. Apply Moleskin to Hot Spots

Moleskin is a soft, adhesive fabric you can apply to areas prone to rubbing like your heels or the balls of your feet. Cut the moleskin slightly larger than the area you want to protect and apply it before your run.

It acts like a physical barrier, shielding your skin from repeated contact with your shoes.

4. Consider Extra Cushioning

If your shoes lack support or cushioning, try:

• Gel inserts to absorb shock

• Running-specific socks with built-in padding

• Insoles with targeted pressure relief

But be cautious with firm arch supports they can shift pressure in ways that might make blistering worse.

5. Check for Debris

Even the smallest pebble can create irritation over the course of a few miles. Check your shoes before every run especially if you’re trail running or training on gravel paths.

Some runners prefer gaiters, which are lightweight fabric sleeves that fit over your shoes and ankles to keep debris out.

6. Use Anti-Chafing Lubricant

Products like petroleum jelly or silicone-based sports lubricants can reduce skin-on-shoe friction. Apply them to common blister zones:

• Heels

• Toes

• Ball of the foot

Keep in mind that lubricants can wear off, especially on longer runs, and may need to be reapplied.

7. Try Foot Powder or Spray

Moisture-absorbing foot powders and antiperspirant sprays can help keep your feet dry. Look for products designed specifically for athletes.

However, if your feet get wet (from sweat or rain), powders may clump, so reapplication might be necessary.

8. Build Up Gradually

Increasing your distance or intensity too quickly can overwhelm your feet. As you log more miles, small calluses naturally form, acting as protective padding.

Follow the 10% rule: increase your weekly mileage by no more than 10% to allow your feet time to adjust.

According to the American Academy of Podiatric Sports Medicine, rapid increases in training are a top risk factor for blister development.

If calluses become painful or crack, soak your feet and gently smooth them with a pumice stone to avoid problems.

9. Get a Gait Analysis

Sometimes, recurring blisters are due to the way you move. A physical therapist or sports medicine expert can analyze your gait (running form), identify imbalances, and recommend adjustments or exercises to reduce friction and strain.

Biomechanical issues like overpronation or muscle weakness can often be corrected with targeted interventions.

What to Do If You Already Have a Blister

• Don’t pop it. Popping can increase your risk of infection.

• Cover it. Use a sterile bandage or blister-specific dressing.

• If it pops: Wash the area with soap and water, apply petroleum jelly, and keep it clean.

• See a doctor if there’s redness, swelling, pus, or if it’s painful to walk.

Blisters may be small, but they can derail your training quickly. By taking a proactive approach, you’ll protect your feet, improve your comfort, and run stronger from the first mile to the last.

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