How to Prevent Blisters When Running

July 19, 2022

Nick Hancock
A woman in pink running shoes jogging on the road.

While gearing up for a run, the last thing you want is the discomfort of blisters forming and disrupting your stride. In this guide, we'll delve into the what, why, and how of blisters. Understanding what causes blisters and the importance of preventing them is essential for any runner looking to maintain a comfortable and consistent training routine.

Ignoring these nuisances can lead to discomfort, disruptions in your running schedule, and potential long-term issues, especially if you have a big race on the horizon.

Let's explore practical and actionable strategies to keep blisters in check, ensuring that your focus remains on the joy of running.

Causes of Blisters in Runners

Before we jump into effective ways to prevent blisters, let's first take a look at the major causes behind them.

1. Friction

In your running experience, you might have observed that blisters often develop due to repetitive friction between your skin and various surfaces, such as footwear or clothing. This continuous rubbing tends to lead to the separation of outer skin layers, creating space filled with fluid.

2. Ill-Fitting Footwear

When you are wearing running shoes that do not fit properly or lack adequate support, it can contribute significantly to blister formation. Shoes that are either too tight or too loose can cause increased rubbing and pressure on specific areas of your feet.

3. Moisture

Think about that feeling when you're breaking a sweat during a run or facing wet conditions. Unfortunately, that moisture is a friend to friction but not a great one for your skin. Your damp skin becomes a playground for blisters to form, as it becomes more prone to that irritating friction.

4. Heat and Intense Activity

Pushing through a long, intense run or doing intense strength training, especially in the heat? The combination of heat, sweat, and repetitive movements can create an environment conducive to blister formation on the feet.

A man doing intense work-out.

9 Ways to Prevent Running Blisters

Taking actions on how to prevent blisters is like giving your feet a shield against discomfort. Let's go through some important preventive measures.

1. Choose the Right Running Shoes

Selecting the appropriate running shoes is paramount for preventing blisters. Ensure a proper fit by visiting a specialty running store or seeking professional advice. Look for shoes with ample cushioning and support that suit your running style and foot shape!

Regularly replace old running shoes that are worn-out to maintain optimal performance and minimize the risk of friction-induced blisters, especially during your long runs.

2. Wear Moisture-Wicking Socks

Investing in moisture-wicking socks is a game-changer for blister prevention. These specialized running socks draw moisture away from your skin, reducing the likelihood of friction-related blisters.

Opt for socks made from synthetic materials or merino wool to keep your feet dry and comfortable during your runs.

You can check out @teamrunderwear, where you'll find top-notch running socks that prioritise both performance and comfort.

3. Break in Your Shoes Gradually

Avoid the blister blues by gradually breaking in new running shoes. Start with shorter runs to allow your feet to adapt to the shoe's structure.

This gradual introduction minimizes friction and gives your feet time to adjust, preventing blisters that often accompany hastily transitioning to new shoes.

A man running with his new shoes on.

4. Use Anti-Chafing Products

Anti-chafing products, such as lubricants or balms, act as a protective barrier against friction.

Apply these products to areas prone to chafing before each run. This simple step reduces the likelihood of blisters by minimizing skin-to-skin or skin-to-clothing friction during your workouts.

For a seamless running experience, consider high quality anti-chafing products like RunGuard Natural Anti-Chafe or BodyGlide Original Anti-Chafe Balm.

5. Keep Your Feet Dry

Moisture is a key contributor to blister formation. To avoid blisters, keep your skin dry by selecting breathable shoes, opting for moisture-wicking running socks, and steering clear of running in wet conditions when possible.

Thinking ahead, consider carrying an extra pair of socks during long runs to swap out if your skin becomes excessively sweaty.

6. Maintain Proper Foot Hygiene

Good foot hygiene is a proactive approach to blister prevention, not only for maintaining skin health but also to prevent infection. Keep your feet clean, dry, and well-groomed. Trim your toenails regularly to avoid unnecessary friction and pressure points. Healthy feet are less prone to the conditions that lead to blisters.

Callouses may not be pleasant to think about, but they can become susceptible to splitting and blistering. That's why it's essential to trim them down and maintain their health to prevent infection.

Consider incorporating a foot cream, such as Gewhol, into your foot care routine to keep your skin smooth, soft, and blister-resistant.

7. Try Different Lacing Techniques

Discovering the right lacing technique can significantly reduce pressure points and friction. Experiment with various lacing methods to find the one that suits your foot shape and running style.

Pay attention to areas where you've experienced discomfort in the past, adjusting the lacing to alleviate pressure and minimize the risk of blisters.

A woman tying her running shoes on a road.

8. Monitor Your Running Form

Maintaining proper running form is crucial for preventing blisters. Pay attention to your posture, stride, and foot placement.

Running with proper form reduces the likelihood of unnecessary friction and pressure points, ensuring a more comfortable and blister-free experience.

9. Gradual Increase in Mileage

A gradual increase in mileage is key to preventing running injuries, especially for those increasing their running intensity. Sudden changes in mileage can lead to additional friction and pressure on the feet. Especially if you're returning to running after a long break.

Gradually ramp up your mileage, allowing your feet time to adapt to increased stress and reducing the risk of blisters associated with abrupt changes in running distance.

How to Treat Running Blisters

Treating blisters caused by running can be tricky. You should be very careful while handling them. Here are some key suggestions on how to treat them effectively:

1. Cleanse Gently

Begin by cleaning the blister and its surrounding area with mild soap and water. This ensures proper hygiene without causing further irritation.

2. Do Not Pop!

Resist the urge to pop a blister, as it acts as a natural barrier against infection. If it bursts on its own, gently clean it, apply an antibiotic ointment, and cover it with a sterile bandage.

3. Monitor for Infection

Keep a close eye on the blister for signs of infection, such as increased redness or swelling. If you notice any concerning changes, seek medical advice promptly.

4. Friction-Reducing Measures

Alleviate pain and reduce friction by using moleskin padding or blister-specific bandages. These provide a protective barrier and promote healing.

5. Allow Air Time

Whenever possible, let your feet air out to speed up the healing process. Avoid tight or ill-fitting footwear that may exacerbate friction.

A person with a bandaged leg taking a break after running.

6. Professional Guidance

If the blister persists or shows signs of infection, don't hesitate to seek medical advice for proper care. Healthcare professionals can provide tailored recommendations for your specific situation.


As you wrap up your run, it's evident that taking steps to prevent blisters is crucial for keeping your feet happy. By selecting the right shoes, opting for comfy socks, using the right anti chafing balm and embracing simple habits, you've set the stage for blister-free adventures.

Remember, the small details matter in maintaining your comfort and performance. Invest time in finding the perfect socks and shoes, keep your feet in optimal condition, and experiment with different lacing techniques to discover what works best for you.

It's not just about the miles; it's about enjoying every step. Keep these tips in mind, lace up, and run on – ensuring a run that's both enjoyable and free from the discomfort of painful blisters!

Also, if you are ready to take your running journey to the next level, get in touch now for online running coaching!

Hungry for more running insights? Explore my blogs on "THE MENTAL GAME OF RUNNING" and "6 BENEFITS OF A RUNNING COACH".


Can I keep on running with a blister?

You can continue running with a small, painless blister, but take precautions. Apply a blister pad or moleskin to reduce friction. However, if the blister is large, painful, or at risk of bursting, it's advisable to take a break from running until it heals to avoid further complications.

Why do I keep getting blisters when I run?

Blisters during running often result from friction between your skin and various surfaces, such as footwear or clothing. Ill-fitting shoes, moisture, and intense activity can exacerbate the issue. Following preventive measures like choosing the right shoes and maintaining proper foot hygiene can help minimize blister occurrences.

How can I keep my feet dry during a run?

To keep your feet dry, choose breathable shoes, moisture-wicking socks, and avoid running in wet conditions when possible. Carrying an extra pair of socks during long runs can be helpful for swapping out if your feet become excessively sweaty.

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