How to Prevent Blisters in a Marathon

Nothing can spoil a race quicker than a blister. To make sure your 26.2-mile marathon is blister-free, make prevention your ally.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Blister Block Adhesive Tapes
• Running Clothes
• Running Shoes
• Black Teas
• Vaseline
• Adhesive Bandages
• Antiperpirants
• Foot Powders

1. Wear properly fitted shoes.

2. Keep feet dry if possible, taking care if you pour water over your head in a warm-weather race.

3. Wear polyester or acrylic socks, as opposed to cotton or wool. Special blister-proof running socks are worth experimenting with.

4. Experiment with petroleum jelly or foot powders. These often help prevent blistering.

5. Use bandage strips or blister block adhesive tape. Special sports products are now widely marketed.

6. Try antiperspirant. One study showed that after spraying it on feet for several days, use of antiperspirant helped prevent blisters.

7. Try a foot soak to help prevent blisters. Use two bags of black tea (not herbal) for each quart of water. Soak feet once to twice a week for 5 minutes, twice per day.

Tips & Warnings

• Train with the shoes and socks you intend to use in the marathon. They should be tried on long training runs.

• Try any of the above methods during training first. Again, do this on long training runs.

• Consider carrying bandage strips during the marathon if you fear blisters. At worst, you will need to stop briefly to put them on.

• Remember chafing. This can be just as disabling. Typical areas of chafing include the groin, around the armpits, and under the bra line or straps. Use petroleum jelly on these areas for prevention.

• If you have any condition that could impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.