Blister issues while running? Maybe try these things that work for me.
It took me a couple hundred mile races to figure out how to fully prevent blisters. My feet typically wouldn’t blister during 50 milers, so it wasn’t much of an issue before I began doing longer distances.
Over the years, I noticed that my feet were more likely to develop blisters when they were wet for hours due to rain or frequent water crossings. It is more challenging to prevent blisters when this is the situation.
This article is about preventing blisters during a dryer weather run.
5 steps that I take to help prevent blisters before my ultramarathon
1. About 1 week before the race, I trim my nails, but I’m careful not to trim them too short.
2. On race morning, I apply Squirrel’s Nut Butter (they have a vegan option, too) all over my feet and toes.
3. I wear my favorite socks, which are Injinji toe socks. They reduce friction, pairing well with the Squirrel’s.
Sometimes I wear their base layer sock under one of their run/trail run socks. However, sometimes I don’t because it feels too uncomfortable having extra fabric between my toes. It depends on my mood and the race.
4. Trail gaiters go on next.
I have two favorite shoe brands, Altra Running and Mount to Coast. Gaiters help keep sticks, mud, rocks, and dirt out of my shoes. Find shoes that are comfortable and work for you.
5. When I put my shoes on, I tie the laces just right. Not too tight and not too loose.
I consider the terrain that I’ll mostly be running on, like whether there are going to be steep hills and rocks.
Foot swelling is another factor that I’ve heard people have difficulty with. This isn’t something I’ve struggled with. If your feet swell, then the shoe will fit tighter, which may cause blisters.
I really appreciate that Mount to Coast’s trail shoes have two adjustable bungy systems. One at the lower and one at the upper part of the shoe, so you can easily adjust them to your needs.
Those are my suggestions for now. I hope that you found them helpful.
Before you go, check out the ultrarunner tools and learn about my coaching service below.
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Self-Care Assessment For Athletes – Downloadable resource
How to Move from a Fixed Mindset to Growth
Strengths and Weaknesses Inventory Worksheet for Athletes – Downloadable resource
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