3 tips to avoid blisters in running shoes

Do you have problems with blisters in running shoes? It can be like the plague of running with blisters, and once they appear it can sometimes be almost impossible to continue. Blisters are the most common reason why runners drop out of marathons. But fortunately, they can be avoided. In this article, I’ll go over the different reasons why runners get blisters and how to avoid getting them.

Causes of blisters

The primary reason runners get blisters is due to the phenomenon below. There are many ways to explain it, but basically it’s the rubbing of the skin. The blue circle may be your foot, but the dark red shell is the outermost part of your skin and the bright red color is the rest of your tissue.

Reason #1: Loose running shoes

A pair of running shoes where your feet slide around is a common cause of blisters in runners. You should usually buy your shoes in a size that fits snugly but without squeezing.

In addition, the size should be chosen based on the distances you run. If you run marathons, you should buy your shoes a little larger so that they do not fit too tightly when your feet swell over longer distances.

Reason #2: Changes in foot size

Changes in body fat percentage can change your foot size considerably. A size 42 3 years ago may be a size 42.5 today.

Reason #3: Pronation support

The arch of the foot is very strong, but after a lot of friction or heavy impacts, you can risk breaking the skin. If you use a very strong pronation wedge, your arch will also become weaker over time, which, all else being equal, will increase the risk of injury.

Reason #4: Forefoot construction

Typically, runners get blisters between their toes or on the outside of their feet. This can be avoided by choosing a toe box that is slightly wider. A wide toe box will feel more comfortable, but will also reduce your running efficiency as you will step more outward.

Reason #5: Inflexible running shoes

If you have a lot of problems with blisters around the heel, it may be because you have a very stiff and inflexible running shoe that does not give you a natural running motion. There are many attitudes towards shock absorption and pronation control. When it comes to blisters, it’s best to go with a shoe with the least amount of control possible.

Reason #6: Landing and friction upon landing

If you watch the two animations below you can see how the first foot has friction at the front foot pad. The second foot does not have the same problem. The further below you land (around your center of gravity), the less risk of blisters, as the friction is reduced.

Avoid blisters when running with 3 simple and easy-to-use tricks

1. Make sure you buy your running shoes in the right size. It may sound trivial, but in fact, up to 26% of all runners have running shoes in the wrong size. See our running shoe size guide for more information.
2. Tie your laces the right way. There are many ways to tie shoelaces, but one quick and easy way to avoid blisters is to tie your sneakers a little tighter than you’re used to – especially at the bottom of the laces. We’ve made a guide to tying running shoes, which you can find here.
3. Take off your shoes and socks when you get home. An easy tip to avoid blisters on your feet when running is to take off your shoes and socks after running. This will allow your feet to adjust to their natural temperature. Alternatively, you can run in merino wool socks, which in many cases reduce the risk of blisters.

Avoiding blisters – the nerdy part about the different types of blisters

In this section I go into a little more detail about the different types of blisters you may be exposed to and how you can avoid them. Scan the content to find the type of blister that is relevant to you. Also, always use the 3 simple tips above. I have divided the blisters into these categories:

1. Blisters on the tips of the toes
2. Blisters under toenails
3. Blisters on the side of the forefoot
4. Blisters on the back or side of the heel
5. Blisters between the toes
6. Blisters along the edges of the sole
7. Blisters under the arch

Blisters on the tips of the toes

Whether this type of blister originates from the tips of your toes or under your toenails can often be difficult to assess.

• Have your running style checked and assess whether you land softly or hard. Notice if your feet make a scraping sound when you land.
• If you get blisters when running in mountains or on hills, you should check whether your downhill running style is good enough.
• Make sure your shoes are not too short for you. Buy shoes with a longer toe box.

Blisters under toenails

Typically, you also have problems with blue or black nails. Here are some solutions.

• Trim your nails. Some extreme runners get a pedicure before a big (read: long) race.
• Use a file to soften sharp edges.

Blisters on the side of the forefoot

• A running shoe that is tight in the forefoot but loose elsewhere (midfoot and heel) will often cause blisters on the sides of the forefoot. Try a pair of running shoes with a wide forefoot.
• Where do you land? If you are a forefoot lander and land on the outside of your forefoot, there can be a lot of pressure on the side of your forefoot. You need to make sure that the fit of your shoes is very tight and not too loose.

Blisters on the back or side of the heel

• Avoid running in ankle socks that can slide down below the edge of the shoe, as your skin will then be in direct contact with the shoe.
• Wear flexible shoes that follow your natural movement pattern.

Blisters between the toes

• Buy shoes with a wider forefoot
• Consider cutting open parts of the forefoot to provide extra space
• Use a little rubbing grease (baby cream is good) between the toes

Blisters along the edges of the sole

• Consider removing the insole as its edges can cause discomfort. Alternatively, you can try other insoles. Read the post about soles in running shoes.
• Consider sanding the outside of your insole for softer edges