Getting a blister a few miles into your run is a more than a little annoying. Blisters are painful and prematurely end a run. And if that run happens to be the race you have trained hard for then it really is a "bad blister day"!
Yet a bit of preparation, practice in advance, and investing in the right kit can go a long way to stopping your feet developing blisters even on longer runs and in hotter conditions.
Why do runners get blisters?
A blister is small bubble of protective fluid that your body makes in order to protect the damaged skin underneath. How do the skin get damaged? Nine times out of ten due to friction!
To avoid blisters thing three things: Socks, Shoes, Sweaty Feet! You might not want to think about the last one for too long... But each to their own.
Three ways to avoid Blisters
-
Get the right socks. There’s a huge range of professional running socks out there, and you may need to try out a few options to find the ones that suit you best. However, as a guide, choose ones which are ‘moisture wicking’ and with minimal seams to avoid rubbing. We sell Hilly Twin Skin which are specifically designed to be anti-blister and have two layers of fabric to achieve this.
- Wear well-fitting trainers. Again, there are thousands of options when it comes to running shoes. My top tip is go to a proper running shoe shop and get fitted out by a professional. It's fine to buy your running socks online and save a few pennies, but when it comes to shoes then you need to try then and feel them! How you lace up your shoes can have a significant impact on how they fit, so make sure you try different methods – and remember, you don’t have to lace up both shoes in the same way.
- Keep your feet dry. If you’ve noticed that your feet get particularly sweaty when you run, try talc putting baby talc in your socks. It works really well and is one of those hacks that change everything! And a fresh pair of run specific socks every time you head out is essential.
As with anything to do with training; make sure you try all this out well in advance of your event! Practice with the actual pair of anti blister socks you are going to wear and your race trainers. Nothing new on Race Day!
Happy Running