If you’re planning on running in the Houston marathon this weekend and haven’t given any thought to preventing blisters, you really need to think about it now. As any racer knows, there’s nothing like developing a blister at mile five to derail your race time or even prevent you from finishing the marathon after months of training.
Blisters (painful, fluid filled bumps) form when moisture and friction combine. The moisture can come from you (sweat) or the great outdoors (rain, humidity). Friction is created by rubbing; for runners, that usually comes from an ill-fitting sock or shoe. Now that you know the why, let me share some suggestions that should help keep blisters at bay on the day of the big race.
Wear shoes that fit!
Although it’s probably too late to go out and get a new pair of shoes before the marathon, chances are that you have several pairs in your closet right at this moment. Choose the pair that fits you best—one that has at least a thumb’s width of space between your longest toe and the end of toe-box—on Sunday morning. A well-fitted shoe will go a long way in blister-prevention.
Socks matter too
While I wouldn’t recommend buying a new pair of shoes right now, it’s not too late to get a good pair of race-day socks. The key to look for is a pair of socks that can keep moisture away from your feet. If you feel like blisters have been forming in between your toes, you may even want to consider a pair that has individual holes for each toe. They look a little silly, but do help reduce friction and moisture.
Take preventative measures
If you’re really prone to blisters, you may want to try proactively lathering your feet with a protective product like Bag Balm or Body Glide. These products create a waterproof seal between your skin and sock to fight off blisters.
If you already have a blister, and want to get rid of it before the marathon, schedule an appointment with Dr. Andrew Schneider today. I can safely drain and cover the blister for you so it won’t affect your run on the Sunday.