For both recreational and serious runners, blisters can be both painful and debilitating. For runners, blisters tend to pop up on feet and are generally the result of heat, friction or pressure. These forces cause the top layer of skin to separate from the underlying layers, forming an irritating, fluid-filled bump. Keep your runs on track by preventing blisters before they occur.
Instructions
1. Buy the right shoes. Visit a running specialty store to be properly fitted for running shoes based on your foot size, structure and stride. Take the shoes for a test run--both on the open road and on a treadmill--before purchasing. Check the store's return policy, as most quality running stores will let you return shoes if they don't fit properly.
2. Apply petroleum jelly, an antiperspirant or special sports gel to your feet prior to running, particularly on hot days, as the lubrication will help prevent the chafing that causes blisters.
3. Try a foot powder or talcum powder on your feet, which can help absorb moisture and help prevent blisters.
4. Wear proper socks. Running rocks should be made of synthetic fabrics that wick away sweat, keep your feet dry and prevent overheating. Avoid cotton socks at all costs or anything with seams or excess fabric that may bunch and chafe.
5. Keep your feet dry. Avoid running in the rain or through puddles, whenever possible. Try to keep water away from your feet, if you dump it on your head to cool off from the heat, and avoid hoses and water sprays. The water in your socks and shoes will not only slow you down, but can cause friction and result in blisters.
6. Take preventative measures. Use a special bandage or adhesive tape on blister-prone areas to prevent new blisters from popping up.
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