Blisters may seem like a small issue — until you get one mid-run and every step becomes painful. They’re one of the most common and annoying problems runners face, especially during long runs or in hot, humid weather.
The good news? Most blisters are preventable with the right gear and a few simple habits.
Here’s how to keep your feet blister-free and your runs pain-free.
Choose the Right Shoes
Ill-fitting shoes are the number one cause of blisters. Shoes that are too tight cause friction, while shoes that are too loose allow your foot to slide around — also creating friction.
Get professionally fitted at a running store, and replace your shoes every 300–500 miles or when you notice wear.
Break in New Shoes Gradually
Don’t take new shoes out for a 10-mile run on day one. Start with short walks or runs to let your shoes mold to your feet.
Your feet need time to adjust to even the best pair of running shoes.
Wear Proper Running Socks
Avoid cotton socks — they hold moisture and increase friction. Instead, choose:
- Moisture-wicking synthetic socks
- Wool blend socks for longer runs or colder days
- Seamless socks to reduce rubbing
Some runners prefer double-layer socks, which reduce direct skin-to-shoe contact.
Use Anti-Friction Products
Apply anti-chafing balm or body glide on common blister spots: heels, arches, and toes. You can also use petroleum jelly in a pinch.
Other tools:
- Moleskin patches
- Athletic tape
- Blister-specific bandages
Apply before you run, especially for long runs or races.
Keep Your Feet Dry
Moisture is a major contributor to blisters. Keep your feet dry by:
- Changing socks right after a run
- Using foot powder or cornstarch before running
- Letting shoes dry completely between runs
If your shoes get wet, stuff them with newspaper overnight.
Trim Your Toenails
Long nails can press against your shoes and cause pressure points — which lead to blisters (and black toenails).
Keep nails short, smooth, and straight across to prevent both pain and pressure.
Stop and Adjust if You Feel Friction
If something feels “off” — a sock bunching up, a pebble in your shoe, or a hotspot — stop and fix it right away. Waiting can turn a small problem into a full-blown blister.
Final Thoughts
Blisters don’t have to be part of running life. With the right gear, smart habits, and quick attention to discomfort, you can keep your feet happy and blister-free mile after mile.
