How To Not Get Blisters When Running

Running is a great way to stay active and healthy, but one common problem that many runners face is blisters. Blisters can be painful and can make it difficult to continue running. As someone who loves running, I have experienced my fair share of blisters and have learned a few tips and tricks to prevent them.

1. Choose the right running shoes

One of the most important factors in preventing blisters is choosing the right running shoes. Ill-fitting shoes can cause friction and lead to blisters. When shopping for running shoes, it’s crucial to get properly fitted and take your time trying on different pairs. Look for shoes that provide enough room for your toes to move comfortably and have sufficient cushioning to absorb shock.

2. Wear moisture-wicking socks

Wearing the right type of socks can also make a big difference in preventing blisters. Moisture-wicking socks are designed to keep your feet dry by pulling moisture away from your skin. This helps to reduce the friction and rubbing that can lead to blisters. Look for socks made from synthetic materials like polyester or nylon, as they are more effective at wicking away moisture compared to cotton socks.

3. Keep your feet dry

Moisture is a breeding ground for blisters, so it’s important to keep your feet as dry as possible while running. Before putting on your running shoes, make sure your feet are completely dry. If your feet tend to sweat a lot, you can apply some talcum powder or an anti-chafing product to help absorb moisture and reduce friction. Additionally, if you’re running in rainy or wet conditions, consider wearing waterproof or water-resistant shoes to keep your feet dry.

4. Build up your mileage gradually

Increasing your running mileage too quickly can put extra stress on your feet and increase the likelihood of developing blisters. It’s important to build up your mileage gradually to allow your feet to adjust to the increased workload. This will give your skin time to toughen up and form calluses, which can act as a natural barrier against blisters.

5. Use lubricants or blister prevention products

If you’re prone to blisters or have a long run ahead of you, using lubricants or blister prevention products can be helpful. Apply a thin layer of petroleum jelly or specialized blister prevention products to areas of your feet that are prone to blisters. These lubricants can reduce friction and create a protective barrier, preventing blisters from forming.


By following these tips and taking care of your feet, you can greatly reduce the risk of developing blisters while running. Remember to choose the right shoes, wear moisture-wicking socks, keep your feet dry, build up your mileage gradually, and consider using lubricants or blister prevention products when needed. Happy running, and may your feet be blister-free!