How Do I Prevent Blisters from Running?

There are several steps you can take to reduce your chances of developing blisters from running. Some options include choosing running shoes that aren't too tight and are about a half size larger than those you would normally buy. You can also wear synthetic socks that keep moisture away from your skin to help prevent blisters — in fact, some people even find that wearing a double layer of socks helps to reduce moisture on the skin and prevent blisters. Additionally, sprays and powders that keep the feet dry may prove helpful.

One of the most reliable ways to prevent blisters from running is to make sure your running shoes fit well. If your shoes fit too tightly, the friction inside them can cause painful blisters to develop. Then, on top of that, your feet may swell when you run, which can further increase friction and the likelihood that you will develop blisters.

Though you don't want your shoes to fit too tightly when you are trying to prevent blisters from running, choosing an option that fits perfectly well may not prove to be the best option either. Instead, some experts suggest you may be better served by buying a running shoe that is about a half size larger than you would normally choose for regular shoes. This way, when your foot swells as you run, your footwear is less likely to become overly tight and cause the blisters you are trying to avoid.

Buying socks that are especially made for running, such as synthetic options that move moisture away from the foot, may also prove helpful when you are trying to prevent blisters. Reduced moisture on the skin helps to prevent the socks from bunching up in the shoe or sticking to the feet and making blisters more likely. Likewise, wearing such socks might help you avoid moisture that softens the skin and provides ideal conditions for blisters to form. You could also try wearing two pairs of socks when you are trying to prevent blisters from running. Some people find that layering socks helps to concentrate the friction in the running shoe on the space between the socks as opposed to between the sock and the foot.

Since keeping your feet dry can help prevent blisters from running, you may do well to use an anti-moisture product inside your shoes. For example, using foot powder on your feet before you put on your socks might help. In fact, you may even find some sprays that are designed to act as antiperspirants for feet.