How To Avoid Blisters Under Toenail From Running: 8 Simple Tips!

It has been said that running is one of the best exercises in the world. Runners move all of the muscles groups. It promotes better blood and air circulation. However, if there is one thing that concerns runners aside from injury, it is blistering.


blisters on feet from running

Three primary reasons contribute to blisters are friction, heat, and moisture. Any time a blister appears, it slows down or stops the person. In this article, I will offer some suggestions that will advise you on how to avoid blisters under toenail from running.

Tip 1: Learn To Run Using The Correct Form

Once you start increasing your speed or distance, there is a big chance that you are going to experience blisters. The more added pressure on your feet and the longer length will make your feet sweat more and have more contact with your shoes.

When you add distance to your run, your tendency is to go out of form after your normal range. The combined movements put pressure on different parts of your feet which will eventually form blisters.

Then there is the question of speed. Once you add a significant distance to your usual run, you tend to slow down after you get past the normal range. The slowdown is bad for your feet.

Here is how to do it...

1. Run at the same speed after your get past your usual distance.

blisters on feet from running

2. Maintain your gait by putting your heel down in front of your whole body. Finally, push forward with the ball of your feet.

blisters on feet from running

This video show you how to have a proper running form!

Tip 2: Wear Double Layer Socks

It is one sure-fire solution to prevent blisters from developing on your feet. You can run comfortably for long distances. Compared to a single-layer pair of socks, double-layers provide ample protection for the skin of your feet.


Aside from this, this type of socks wicks the moisture from your feet and keeps it. Therefore, you will end up with feet that are free from moisture.

Another good thing about double-layered socks is the friction centers on the space between the two layers. It means that there is not much friction which is another cause for blisters between your feet and the socks itself.

Tip 3: Lubricants Help The Feet Prevent Blisters From Happening

The thing with our feet is that it develops blisters through friction which occurs when the moist skin on your feet rubs against your socks or shoes while running. Eventually, this motion produces blisters.

Just to compare, blisters rarely develop when damp skin or dry skin comes into contact with your socks or shoes. If you apply a sheer amount of lubricant on the moist skin of your feet, you prevent blisters from developing.

Adding moisture will go a long way. In fact, it should help you in a big way if you lubricate or moisturize your feet daily.

Before putting your socks and shoes on, take a pea-size amount of lubricant on your palm and spread it evenly on the skin of your feet. Do not forget your soles.

Tip 4: Powder

Lubricants prevent blisters from developing by making your feet wet. Powder, on the other hand, has the opposite effect with the same result. It prevents blisters from happening by keeping your feet dry. Since there is no friction involved, blisters are not going to develop.

Before you put your socks on, you need to sprinkle powder all over your feet. Make sure to cover every bit of it.

Tip 5: Hydration

blisters on feet from running

Hydration is a state of your body having enough moisture. It keeps your feet in a state of balance between moisture and dryness and prevents your feet from bulging. Once your feet begin to grow while running, there is a chance for blisters to develop.

The right amount of hydration is needed. If you over-hydrate yourself, you are going to be lethargic and sludgy. It adds weight and pressure to your feet, and this imbalance may cause blisters.

Over-hydration causes the body to absorb more sodium than it should. The process causes the body to retain more moisture than the usual and causes your feet to bulge. Blisters happen in this case because your swollen feet rub against your shoes or socks all over.

If you lack hydration, the only moisture in your body tends to gather in your extremities making them swell. The same thing will happen because your feet will rub all over your socks and shoes and blisters will develop.

Before you run, try to take in a limited amount of water. While you are running, you need to take in water whenever your throat starts to feel dry. A dry throat is a sign of lack of moisture in your body.

Tip 6: Taping

The use of duct tape or band aid is a common practice done by professional runners. Between the two materials, duct seems to have more followers.

Using duct tape might favor you because it has a smooth surface that does not cause friction against your feet. But this is strictly for runners and not for triathletes because the swimming part will loosen the tape and render it useless.

Here is how to do it...

1. Try to check the inner seams of your shoes. Tape the parts where seams are protruding and may come into contact with your feet.

2. Check the parts on your feet that these seams come into contact and put some tape on it as well. Do this before you put your socks on your feet.

Tip 7: Wear Synthetic Socks

If you are not fond of wearing double-layer socks, you need to look for socks that will take moisture away from your feet. Synthetic socks are perfect for this.

Cotton socks are comfortable, but it stores moisture taken away from your feet. The process leads to the development of blisters. You need to look for socks that have heels that are thick. It cushions the pressure on this part of your feet. The thicker heels prevent blisters from happening.

Tip 8: Pick Shoes That Fit Your Feet Comfortably

It is not enough that you pick out shoes in your size. Maybe you can do that if you are choosing shoes for the office or casual use. But if you plan on running in it, you need to find a pair that not only fits your feet lengthwise. Ensure that it has the right width.

blisters on feet from running

Running shoes should make your feet feel comfortable during your run and not hurt it. An ill-fitting pair of running shoes will cause harm to your feet especially on those parts that rub against the shoe. The most common part that suffers from this is the back of the feet where the Achilles tendon is.

When buying a pair of running shoes, you need to fit them both. Bring a pair of socks that you use when running and put them on when you are about to try a pair of shoes. Once you have them on, walk around with it.

Better yet, try jogging around by taking a few steps and see if there are parts of your feet that come into contact with the shoes. It might cause your feet to blister.


I hope that you liked and enjoyed reading this article on how to avoid blisters on feet from running. I do a lot of running myself, and that is why I know the kinds of trouble that people go through when blisters start to develop on their feet.

The important thing about this article is it discusses the ways to avoid blisters on feet while you run. If you want to share your thoughts about the topic on hand, you can do so by writing in our comments section below. I would love to hear from you.

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