Chirp Wheel Review: How Well Does It Relieve Back Pain?

In this Chirp Wheel review, we cover the key features, pros, cons and our thoughts on using this back pain relief wheel to relieve tension in our aching backs.

Fi Dog Collar Review 2020: Is It The Best GPS Smart Dog Collar?

I've worn the Fi Dog Collar every day for the last few months. Read my thorough review of this innovative GPS collar and activity tracker.

5 Best Headlamps for Trail Running & Ultrarunning in 2020 (So Far)

This concise list of the 5 best headlamps for trail running will help you decide which one to buy, based on your individual requirements.

Best GPS Watches for Ultrarunning & Trail Running in 2020

Ultrarunners have a very specific set of requirements when it comes to buying a GPS running watch. Our shortlist of top GPS running watches will help you decide which one is best for you.

The Best Trail Running Shoes in 2020 (So far): The Ultimate Buyers Guide!

Our ever-evolving list of the best trail running shoes for every scenario; whether you run ultramarathons, race 10k's or plan to do a Spartan/Tough Mudder..

5 Best Waterproof Trail Running Shoes in 2020 (so far…)

This concise list of the 5 best waterproof trail running shoes will help you decide which ones to buy, based on your individual requirements.

Chirp Wheel Review: How Well Does It Relieve Back Pain?

In this Chirp Wheel review, we cover the key features, pros, cons and our thoughts on using this back pain relief wheel to relieve tension in our aching backs.

Fi Dog Collar Review 2020: Is It The Best GPS Smart Dog Collar?

I've worn the Fi Dog Collar every day for the last few months. Read my thorough review of this innovative GPS collar and activity tracker.

Stop Getting Blisters From Running: A How-To Guide

Based on my own personal experience of being a rather blister-prone runner, here’s my top tips on how to stop getting blisters from running.

Some of us just have to face the fact that while some people are blessed with lovely feet that seem immune to blisters, the rest of us will get blisters from running from time-to-time, for a variety of reasons.

Blister on ball of foot running
Imagine the £1 is a huge blister (sometimes clear, sometimes red). I used to get these every time I ran

You can normally solve the problem and stop getting blisters from running, here’s how

Here’s what I have learned about how to stop getting blisters when trail running – or at least minimise the risk of their occurrence.

  1. Work out WHY you are getting the blisters from running
  2. Once you have a good idea why you’re getting them (or what is most likely to be causing them) then that will help narrow down the best way of to stop getting blisters from running.

There’s no point just taking generic advice about your shoe fit, and changing your shoes to try and prevent getting blisters, if it’s actually something else causing them – such as your socks, or the way you are running (your gait or running form).

Ask yourself the following questions

Let’s cover off the shoe-fit points first: do your feet move around in your shoes when you run eg side to side, or front to back?

Any friction or ‘shearing’ forces will, after thousands of footsteps, is likely to cause a blister, as the layers of your feet’s skin are affected by this movement.

You could try a smaller pair of shoes – either the same size in a different style or brand (which may come up smaller), or go half a size down.


TOP DEALS FROM THE BRANDS WE LOVE

  1. Chirp Wheel+ Get $10 OFF Your Chirp Order - We can't recommend the Chirp Wheel enough for fixing back pain or simply stretching your back after a long day! 
  2. On Running | New On Running Classics have arrived! - This is the only place to grab discounted On Running gear.
  3. Organifi Green Juice | Use code TK15 for 15% OFF your Organifi Order - Green Juice is our favorite immunity-boosting superfood drink mix
  4. Fi GPS Dog Collar (Kepler's GPS activity tracking collar) Use code TK25 for $25 OFF

Equally, you may want to try wearing thicker running socks, if you’re currently running in very thin socks this may be all you need to stop getting blisters.

Salomon Wings 8 review

Are your shoes too tight? Do they rub or pinch?

If so, it’s not surprising that this rubbing or friction will be the cause of a blister – you probably do need either a bigger size, or simply a different brand or style of running shoe. If they feel fine, then read on…

Are you wearing the right socks?

Don’t wear cotton socks to run in! Also I’ve found that I need to wear very soft and relatively seam-free running-specific socks (ie not general fitness / exercise socks) to avoid my delicate feet feeling hot spots or developing blisters.

Brands we have tried and love for socks include Balega (enduro or ultra-lite styles), Stance, Compressport and X-Bionics so one of these may be worth a try.

I also find that I need to wear different thickness socks depending on the running shoe I am wearing. Some shoes fit very snugly (like the Salomon S-Lab Sense Ultra 3) so I wear very thin, ultra-light socks with them. Other shoes, such as the Inov-8 Roclite 290s and Salomon S-Lab Wings 7 come up a bit larger and I can wear what I’d call ‘normal’ thickness trail running socks, like Balega Enduro or Stance.

trail running socks review
A wheel of jazzy-coloured running socks from Balega, Icebreaker, 1000 mile and Compressport

Do you tend to accumulate bits of debris in your sock or shoe?

Ah, an occupational hazard of trail running! While ‘trainer-liner’ low profile socks look cool, I prefer socks that come up at least to my ankle bone, to stop me flicking bits of mud, stones and twigs into my socks. I still get them come into my shoes from time to time, but it’s a lot easier to quickly stop and empty your shoe out, than also having to take your sweaty sock off, turn it inside out and pick the bits off the sock and your foot. If you have bits of debris in your sock or shoe, then over time, this could be what ends up causing nasty blisters or sore spots.

Plexus Co. (dba Chirp)
Plexus Co. (dba Chirp)
Plexus Co. (dba Chirp)
Plexus Co. (dba Chirp)

You could also consider wearing trainer gaiters (which go over the top of the shoe, fit snugly around the ankle and stop bits getting in) although we don’t bother for our normal trail or mountain running. If we were to go somewhere really sandy, though, then I would definitely consider them – as you know once you have sand in your shoes/socks, it’s very difficult to get it all out.

Salomon S-Lab Wings 8 Shoe Review
Emptying sand out of my shoes after running across a sandy river

Do your feet sweat a lot?

Not a problem I have, but I know a lot of people do. If so, make sure your shoes are as lightweight and breathable as possible. Avoid gore-tex or waterproof running shoes, as these tend to be less breathable than non-waterproof shoes, and so mean that once the inside gets wet, it stays wet/damp for longer – wet skin is not happy skin, and much more prone to blisters.

Are your blisters caused by gait, not shoes (or socks)?

Before you brush this question off with a ‘no’, have a read of my experience of this and how I solved the problem: Running blisters caused by gait, not shoes

In summary

Don’t let blisters ruin your runs! Hopefully this article has helped you work out the possible reason for why you are getting them, and will help you fix the problem – whether it’s a quick-fix like a nice new pair of socks, or a longer term course of physio to help improve your body’s running gait and form.

We’d love to hear from our readers any other tips or advice you have for people suffering with blisters – please share them in the comments section below!

This post is part of our new “Trail Runner Problems” series! If you like this post, why not check out some of our other posts and subscribe by going to trailandkale.com/signup to receive future post updates via email, including our upcoming posts on how to deal with other Trail Runner Problems!


1 COMMENT

LEAVE A REPLY

Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Helen
Helenhttps://www.trailandkale.com
Hi, I’m Helen, one of Trail & Kale's founders. Things that bring us joy are spending time together running, hiking and adventuring in beautiful places around the World, working towards be more self-sustainable and living a healthy, plant-based lifestyle. We changed our lives to realize our dreams and share advice on how you can do the same.

Don't Miss Out!

Subscribe to our Newsletter to get more trail running & outdoor adventure advice, gear reviews, and inspiration delivered straight to your inbox.

- Advertisement -

TRENDING NOW

Chirp Wheel Review: How Well Does It Relieve Back Pain?

In this Chirp Wheel review, we cover the key features, pros, cons and our thoughts on using this back pain relief wheel to relieve tension in our aching backs.

Fi Dog Collar Review 2020: Is It The Best GPS Smart Dog Collar?

I've worn the Fi Dog Collar every day for the last few months. Read my thorough review of this innovative GPS collar and activity tracker.

5 Best Headlamps for Trail Running & Ultrarunning in 2020 (So Far)

This concise list of the 5 best headlamps for trail running will help you decide which one to buy, based on your individual requirements.

Best GPS Watches for Ultrarunning & Trail Running in 2020

Ultrarunners have a very specific set of requirements when it comes to buying a GPS running watch. Our shortlist of top GPS running watches will help you decide which one is best for you.

The Best Trail Running Shoes in 2020 (So far): The Ultimate Buyers Guide!

Our ever-evolving list of the best trail running shoes for every scenario; whether you run ultramarathons, race 10k's or plan to do a Spartan/Tough Mudder..

Best On Running Shoes Ranked With Reviews 2020: Ultimate Buyers Guide

The ULTIMATE 'Best of' list for On running shoes (Trail & Road), ranked & reviewed. Find out which On running shoes are best for YOU in 2019!

latest Gear Reviews/Guides

Black Friday Trail Running, Adventure, Active Lifestyle Deals 2020

This is our Black Friday curated gift list featuring our favorite trail running and adventure gear of 2020 - Here are the amazing once-a-year deals we chose!

The Best Trail Running Shoes in 2020 (So far): The Ultimate Buyers Guide!

Our ever-evolving list of the best trail running shoes for every scenario; whether you run ultramarathons, race 10k's or plan to do a Spartan/Tough Mudder..

5 Best Running Tights in 2020: For Cold Winter Trail Runs

This shortlist of the top 5 winter running tights for trail runners and ultrarunners will help you decide which tights are ultimately best for you.

3 Mindful Reasons We Choose To Wear prAna Clothing

This prAna clothing review covers why we love the prAna brand, and a brief review of the prAna women's clothing and men's clothing we have been living in lately.

Best GPS Watches for Ultrarunning & Trail Running in 2020

Ultrarunners have a very specific set of requirements when it comes to buying a GPS running watch. Our shortlist of top GPS running watches will help you decide which one is best for you.

2XU Compression Tights Review: Running Tights Designed For Quicker Recovery

Review of 2XU's MCS compression tights for runners. These running tights feature technology designed to reduce fatigue, injury risk and recovery time.