How to Prevent Blisters While Running

How to Prevent Blisters While Running

If you’re a runner, there’s a good chance that you’ve experienced a blister or two while training or even mid-race. While a typical blister is generally treatable with at-home remedies, as the saying goes, “prevention is better than a cure”.

Read on to learn how you can prevent blisters while running.

Try a Foot Powder

Cornstarch-based powders are excellent because they help to keep your feet dry while maintaining some level of moisture. Remember, having feet that are too dry will cause friction and increase the likelihood that blisters will pop up. On the other hand, excessive moisture can trigger blisters as well. In order to get the right combination of moisture and dryness, all you have to do is sprinkle the anti-chafing powder in your socks before you lace up and hit the pavement for your run.

Be Sure to Hydrate

Improper hydration can impact your feet in several ways. Drinking too much water can cause your toes to swell, thus leading to friction. On the other hand, inadequate water intake means you’ll lose too much sodium and dry out. Neither of these outcomes is optimal. So how do you know when you’re properly hydrated? Clear urine will indicate when you can lay off the water or rehydration beverages (such as Gatorade or coconut water) and get back to your normal routine.

Keep Your First Aid Kit Handy

If you have certain spots on your feet that are more prone to developing blisters, you might consider taping the areas with bandages prior to running. There are different types of tapes available that you can test out to see how well they work for you under varying conditions.

Get Running Shoes That Fit Well

As you may already be aware, shoes that are too small can cause blisters. But did you also know that if your shoes are too roomy, the outcome can be just as bad? Running shoes that are too spacious allow your foot to move around more than necessary, causing shear force or rubbing. According to, “When standing in your shoes, there should be a thumb's width of space between the end of your longest toe and the tip of the shoe. You should be able to wiggle your toes.” You should also keep your toenails short to avoid blisters.

Wear Compression Socks

Comfort is also important when it comes to the socks you choose to wear while running. The key is to look for socks that are made with breathable material and have moisture-wicking and skin-cooling fabric properties. Every pair of our Crazy Compression socks goes through a multi-step process to improve the antimicrobial and moisture-wicking properties of the fabric. Choosing the right compression socks is one of the best ways to help prevent blisters while running.

At Crazy Compression, we have many styles to fit your personality. Let us know your favorite style by joining our community on Instagram or Facebook. Please use #crazycompression to show off your compression gear!

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