Most runners develop blisters at one some point.  These annoying wounds are caused by surface friction on the skin, which shears away the top layer from the underlying areas.  The resulting pocket fills up with fluid (including, sometimes, blood) and voila!  You have a blister.
     I used to have fierce blister problems.  I slathered vaseline on them, and on occassion wrapped each toe with medical tape.  Once I tried both measures at the same time with disastrous results: the tape slipped off my toes and balled up into a slimy mass in my shoe during a marathon.
     It didn’t have to be that way; there are some very manageable solutions to blisters:

  • Make sure your shoes fit properly.  Get fitted at a reputable running store to ensure the best fit.
  • Use the right socks.  Try dual-layered socks or ultra-thin running socks.  The key is to avoid cotton, 
  • Use a good lubricant.   Vaseline does work, but newer lubricants availalbe now are easier to apply and last longer.  Apply them to any area where you’ve expereinced discomfort — not only on your instep and toes, but also in your armpits, inner thighs.

About horowitzrun

Jeff is a certified running, cycling, and triathlon coach, and is the author of "My First 100 Marathons" (Skyhorse Press 2008) and "Smart Marathon Training" (Velo Press 2011). An obviously addicted runner, Jeff has run at least one marathon in every state and on 6 continents, including marathons in South Africa, China, Bangkok, and Antarctica. Jeff is available for group, one-on-one, and virtual coaching. Options include: 1. Basic Training Plan. This includes a customized training schedule geared towards a goal race, with a detailed running schedule that would include all distances and target times for each workout, including speedwork, tempo, and endurance sessions. 2. Complete Fitness and Race Plan. This includes the plan listed above, plus the non-running workouts and drills that runners need for better overall fitness and performance. You would get strength & core workouts, as well as run-specific training drills and stretches. 3. Virtual Coaching. This includes all of the above, implemented on a week-by-week basis. We review each week's progress at week's end so that adjustments can be made. The program is tailored to suit you right up to race day. It involves more contact, on a weekly or even daily basis. 4. Full Coaching for athletes in the Washington DC area. All of the above, plus a weekly workout together including speedwork, drills, and strength training. 5. Individual track sessions. One-on-one track-based workouts. Contact Jeff for pricing.
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