Foot blisters might seem like a small issue — until you’re halfway through a run and every step starts to burn. The good news? With the right gear and smart habits, most blisters can be prevented completely.
Here’s how to keep your feet comfortable, dry, and blister-free on every run.
Choose the Right Running Shoes
Your shoes should:
- Fit snug (not tight) in the heel and midfoot
- Have enough room in the toe box
- Support your arch and stride
Go to a running store for a proper fit — or test shoes at home and check for rubbing after a short jog.
Break in New Shoes Gradually
Even the best running shoes can cause friction if worn too long right away. Start with short runs and build up slowly.
Never wear brand-new shoes for long runs or races.
Avoid Cotton Socks
Cotton holds moisture and increases friction — two major causes of blisters. Instead, wear:
- Moisture-wicking synthetic or wool blend socks
- Seamless socks to reduce rubbing
- Double-layer socks for long runs
Try different types during training to see what works best for your feet.
Keep Your Feet Dry
Moisture = blisters. Here’s how to stay dry:
- Use foot powder or cornstarch
- Change socks immediately if they get wet
- Let shoes air out fully between runs
- Rotate pairs if possible
Running in wet shoes creates the perfect storm for blisters.
Apply Anti-Friction Balm
Before your run, apply body glide, petroleum jelly, or anti-chafing cream to:
- Heels
- Arches
- Toes
It reduces friction where your shoes or socks might rub.
Trim Your Toenails
Long nails can push against the front of your shoe and cause pressure — leading to blisters or even black toenails.
Trim regularly and file down sharp edges.
Watch for Hot Spots
If you feel rubbing during your run:
- Stop
- Adjust your socks or shoes
- Apply a blister bandage or tape
- Switch socks mid-run if needed
Catching a hot spot early can save your feet from days of pain.
Final Thoughts
Blisters don’t have to be part of the running experience. With the right socks, shoes, and preventative care, you can keep your feet happy — mile after mile.
Don’t wait for the burn. Run smart from the ground up.
