Blisters are an occupational hazard for all runners, and in most instances are a minor, albeit irritating, inconvenience.
For longer-distance endurance athletes, however, they can be seriously problematic, so here are some useful marathon training tips to help you avoid them.
Blisters are the result of skin friction, causing liquid to amass between the top coat and deeper layers. They are caused by ill-fitted socks or abrasive running shoes.
Preventing blisters therefore involves ensuring you are fitted with appropriate running shoes that are the right size for your feet and gait. If too tight, they could create hot spots and pressure points. If too loose, your feet could be exposed to excessive movement within the shoe, leading to further friction - particularly when heading downhill.
To avoid either scenario, your feet should be securely locked down, with zero pressure around ankles or the top, allowing sufficient wiggle room for toe movement. In warmer conditions, your feet may swell, so it is worth trying them later in the day to accommodate minor expansion.
Other factors to consider include how you tie your laces and the type of socks you wear, as well as using lubricants, barrier creams or tape to reduce the chances of blisters while out running. Remember that it is better to address any hotspots as soon as possible rather than trying to power through. This will ensure better performance in the latter stages of the race.
For further advice on blister-fighting techniques, contact specialist running coach Maximum Mileage Coaching today to ensure your feet set off in optimum condition.
