How to Prevent Blisters On Feet From Running

When you love running, there’s nothing more frustrating—and less comfortable—than a blister. The best way to treat blisters is to let them breathe and heal. But even better would be preventing blisters on your feet from running so they can’t develop in the first place.

If you often find yourself with blisters on your feet from running, try these tips. And if your problem is in your shoes, Altra Running shoes for men and women have a wide toe box that makes blister prevention easier.

Prevention Tip #1: Check the Shoe Fit

A tight shoe will create uneven spots of intense friction, leading to blisters. On the other hand, loose shoes where your foot has room to shift around will cause the same problem. The top of the shoe is particularly important. And then there’s the most annoying blister from running, when the back of the shoe digs into your heel. 

A slightly wider and/or longer shoe can help prevent blisters from forming. You may want to go a size up if you have chronic blister problems. Just lace them down tightly before your workouts. An orthotic could raise your feet and prevent some of those back-heel blisters. Make sure you have a sock-like fit for your shoes, where your foot stays in place during your running motion. 

If you’re a backpacker who experiences blisters, you might be dealing with too tight a fit with your hiking shoes. Tight fits can feel secure when you’re climbing up rocky trails, but rubbing the wrong way for long days on the trail can create painful problems. It's also important to note that having a too-loose fit can also cause blisters, because your foot slides around in your shoe. 

Make sure you break in your trail shoes before day-long or multi-day trips. Sometimes they’ll just need to stretch a bit.

Prevention Tip #2: Consider Different Socks

When it comes to your socks, this is a Goldilocks problem. Socks may be too loose, generating undue friction. They may also be too snug, creating a gap between the sock and your shoe that rubs awkwardly. Check the size of your socks first to prevent blisters on your feet from running. 

But more delicate is the balance of moisture. We’ll get into this more below. But when running, especially for sweaty feet and/or on trails and in wet climes, it’s helpful to avoid cotton socks or socks that take up too much moisture. When they get soggy, they get rough and soften up your skin, which leads to blisters. 

Women’s Smartwool socks sold online at Altra have a built-in heel gripper for extra stability. Their merino wool is naturally moisture-wicking, so you can manage wetness on rugged trails. Shop socks for men too.

Prevention Tip #3: Pay Attention to Moisture Control

Conditions for your feet that are too dry or too wet can create blisters on your feet while running. So here are some tips for keeping your moisture even before and during your workouts:

• Change socks on long, wet adventures. An extra pair at the halfway point could rescue a hopelessly soggy situation.

• Moisturize your feet daily. Building up a healthy level of moisture on your skin can prevent blisters from running that form because your feet are too dry.

• Try lubricants or other care products. There are lots of products out there designed to help prevent blisters, whether they’re lubricants to keep moisture up or talcum powder to maintain dryness. Second-skin, tape, and other coverings can help too. But you may want to find a more sustainable solution in a better pair of shoes.

Feet are fickle, and the grinding repetition of a running workout can create all kinds of problems. But when managed properly, a blister on your foot from running doesn’t have to be something you’re constantly dealing with.

Finding the Right Shoe for Your Blister Prevention

The shoe is the most important piece of running gear you have, and they’re key to stopping blisters on your feet from running. So if you struggle with blisters, you’ll want to hear about our Altra Fit, and a key blister-preventing feature, our roomy toe box.  

The Altra Fit is inherently not a wide shoe (although we do have dedicated wide shoe styles). Instead, it has a wider toe area to let all your digits spread out. This encourages your natural stride and better distributes the load on your forefoot. Together with a secure midfoot, our roomy toe box can prevent blisters on the tops and sides of your toes while keeping your foot snug through the middle and heel. 

Ready to go? Try our Shoe Finder and let us fit you up according to your favorite activity, the level of cushioning you like, and other preferences. Altra shoes are great for preventing a blister on foot from running, but they also encourage balance and movement efficiency. If you haven’t tried them yet, they could change your life.