Preventing blisters when you run
Blisters need friction, moisture and time. Remove any one of the three and they mostly stop happening.
A friction blister forms when repeated shear separates skin layers and fluid fills the gap. Moisture accelerates it dramatically, which is why long or wet runs are worst.
Attack the moisture
- Technical socks rather than cotton. Cotton holds sweat against the skin.
- Change socks on very long efforts.
- Let shoes dry fully between runs; rotate pairs if you run daily.
Attack the friction
- Shoes that fit — a thumb width at the toe, and a heel that does not lift.
- Lace properly. Heel lock lacing stops the foot sliding forward on descents.
- Tape known hotspots before you start rather than after they blister. A strip of zinc oxide tape over the area takes the shear instead of your skin.
Act on hotspots immediately
A hotspot is a blister that has not happened yet. Stop, dry the area, tape it. Two minutes then saves a week of limping.
If one forms mid-run
If it is intact and you can tolerate it, leave it and cover it. Do not open a blister in a dirty environment.
See a pharmacist, GP or urgent care if a wound will not stop bleeding after ten minutes of firm pressure, is deep or gaping, was caused by something dirty or rusty, contains anything you cannot flush out, or shows spreading redness, heat, swelling, pus or a fever. Get help urgently for animal or human bites, wounds over a joint, and any wound in someone with diabetes or poor circulation.
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FitMedix products are CE-marked medical devices intended for the care of minor wounds. This site does not provide medical advice — seek professional help for deep, dirty or non-healing wounds, or if signs of infection appear. Always read the instructions on the pack.