How to Keep Blisters at Bay

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Blisters suck. They make training painful, and if they get really gnarly they might even prevent you from heading out on a run, or cause you to cut your training time short. We don’t want anything to disrupt our blissful relationship with running, so we keep a few tricks up our sleeves (or down our socks) to prevent blisters. If the ol’ fashioned Band-Aids or moleskin aren’t cutting it for you, it’s time to crank up some new anti-blister strategies. Here are some things to think about as you chase your chafe-free dreams.

Sock Selection
Properly fitting socks go a long way for blister prevention. Too-loose socks can cause bunching, which can lead to hot spots or blisters. If you are between sock sizes, then you might try sizing down to ensure a good fit. The fabric content of your socks is also particularly important if you are blister prone. A synthetic sock (as opposed to a cotton version) will help prevent chafing by wicking moisture away from your skin. You can browse our Men’s running socks or Women’s running socks to find the right fit for you.

Shoe Selection
We’ve all tried on a shoe, fallen in love, but then come back from that first long run in the shoe with a big painful blister or two. The love affair isn’t necessarily over – often your foot just needs a little time to adjust to a new shoe – but if you find this happening long after your shoe purchase, or every time you get a new pair of shoes, you may need to rethink how you’re picking shoes.

Blisters can happen because running shoes are too tight or too loose. If your foot wiggles around in a shoe, the constant friction is a breeding ground for blisters. In these cases, you may need a narrower shoe, or you may want to play around with lacing your shoes tighter. Shoes that fit too tight will often cause blisters on the sides or tops of the toes, or around the arch area. In this case, try out a shoe with a higher volume fit, consider sizing up a half size, or maybe even look into a wider width.

Advanced Blister Protection
For even more help keeping blisters in check, keep these products handy:

  • Bodyglide Liquified Powder 1.6oz: This anti-chafe warrior rubs on as a cream, then turns into a dry ‘shield’ to protect your feet from blisters on the run.
  • 2Toms BlisterShield Powder: Designed primarily for use on the feet, this powder repels moisture instead of absorbing it, to help keep you going without developing hot spots.
  • Pro-Tec Liquicell Blister Protectors 8-Pack: If you want to try powder-free blister protection, then these little enclosed liquid bandages might be just the ticket. The liquid inside each bandage freely circulates in response to pressure to protect your skin from irritation.

Take a look at all of the blister prevention products we carry to find just the right solution to maximize your comfort.

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