8 Ultramarathon Running Tips for Blisters (2023)

FAQs

How do ultra runners deal with blisters? ›

If the race is over, soak your feet up to four times a day in Epsom Salts and warm water. The salts dry out the skin, helping blisters to heal faster.

“Some athletes will apply 'skin lube' (like Vaseline or Aquaphor) to reduce friction in pressure points about the foot.” You can add this to your nightly routine: Apply a skin-lubricating lotion, Vaseline, or Aquaphor, to your feet and then cover with a pair of socks before bed, says Dr. Smith.

Use Vaseline

Many blisters are caused by friction, whether that be skin on skin or fabric on skin. By applying a generous amount of Vaseline to any problem areas of the foot (or other part of the body), you will reduce the friction and therefore reduce your risk of developing blisters.

If you develop a blister while running, you can continue running unless it becomes too painful. If you keep moleskin or tape with you, you can stop and treat the affected area right away. Otherwise, don't push it. If you feel a lot of pain, stop running!

Cover the blister and the area around it with a dry, sterile dressing to protect it from infection until it heals. Hydrocolloid dressings, available over the counter from pharmacies, have been shown to help prevent discomfort and encourage healing.

Taping is a mainstay of preventive foot blister management in athletes and active people. Its use is based on the premise that rubbing causes blisters, and that tape protects the skin from this rubbing and/or provides thermal insulation from the heat generated by rubbing.

With any wound there is a risk of infection, this can delay healing and could see you facing a couple of weeks off running. The sensible answer is usually don't pop it – A blister is a fluid filled sack that is natures own barrier to infection and is protecting raw healing skin.

Avoid crouton legs by training normally until about two weeks before the race. Then, cut down volume by 25 percent for a week, keeping intensity and a solid long run (most of my athletes do 16 miles the week before an ultra). In the final week, cut down volume a bit more, but be sure to keep running.

KT Health Blister Prevention Tape from KT Tape® is the pinnacle in athlete blister prevention care. These premium synthetic non-woven fabric strips are designed to help prevent athlete-related abrasion injuries, such as blisters, chafing, and hot spots*, during the rigors of athletic training and competition.

How do I stop my feet from rubbing when I run? ›

The most important thing is that your running shoes fit properly and are not too small. To keep your toes from rubbing, there should be a thumb's width of space between your longest toe and the toe box. This ensures that your foot has enough room to move on downhill sections.

Using moisturiser or other lotions such as petroleum jelly or hypoallergenic balm will reduce the effects of friction so you can run undisturbed. You should cover all the usual chafing spots. That includes the inner thighs, nipples, armpits and groin.

Time to dig out the vaseline.

No, seriously – be sure to put vaseline, under your armpits, over your nipples and between your thighs to prevent the dreaded chafe, around your ankles to stop blisters and even between your toes and over your toenails (if you want to keep them)!

Aquaphor Healing Ointment

Aquaphor is a great alternative to BodyGlide, and unlike BodyGlide, it's available in most drugstores. Use it to help prevent the friction that causes blisters.

Runner's Toe can be described as toenail damage, and would occur when the toe is rubbing against the front of the shoe, or toes are rubbing against each other, especially if the shoe is too small, narrow, or too large and there is space in front for the foot and toes to move.

Cover your blister with a loosely wrapped bandage. You can use a regular adhesive bandage or some gauze secured with tape. Your blister needs air to help it dry out, so keep the middle of the bandage slightly raised for airflow.

Clean a sharp needle with rubbing alcohol. Use the needle to prick the blister in several spots near the edge. Let the fluid drain, but leave the overlying skin in place. Apply an ointment such as petroleum jelly to the blister and cover it with a nonstick gauze bandage.

Wrapping Up. If you ever wonder should your blister be exposed to the air, remember this. Leaving your blister open to the air to dry out and scab over is either counterproductive to healing (deroofed and torn blisters) or inconsequential (intact blisters). It is certainly not beneficial to any blister, only maceration ...

Solution: To correct heel blisters, focus on allowing the ball of your foot to touch the ground first. Again, slowing your pace and shortening your stride are helpful methods to solve this problem. Blisters are not the only obstacle new barefoot runners may face.

Do toe socks prevent blisters running? ›

Toesocks are an ideal choice for running, as they prevent blisters between your toes, keep your feet cool and dry, and allow you to utilize your entire foot and toes on pavement and trails.

Cotton fabrics often stick to your feet while they absorb sweat, increasing friction that leads to blisters. But polyester, spandex, and silicone socks give your feet a smooth and sweat-free space to prevent any blisters.

An epsom salt foot soak is ideal as well because it contains magnesium which reduces swelling and pain associated with blisters. Magnesium can help irrigate, cleanse, and dry out blisters which also helps reduce the painful rawness of blisters, while expediting the healing time.

The obvious place to start is to make sure the area is clean and dry, so wash it with mild soap and warm water and gently pat it dry. Then you can rest your feet and apply icy cold, wet compresses to the sore to soothe it.

For a half-marathon you start about two weeks out with reducing training loads. For a marathon, it's about three weeks, and for an ultra, it's more like four weeks.

When training for ultras, you can expect to run at least 40 miles per week and up to 65-75 miles per week for most age-group level amateurs.

Zinc oxide tape is non-elastic and more rigid than Kinesio tape, so it is better suited to support and secure a joint by reducing mobility. Experts choose Kinesio tape over zinc oxide tape when they want to support a muscle group or joint while allowing for the area to flex and stretch naturally.

ZINC OXIDE TAPE can be used to help prevent blisters, especially around the feet and ankles. It works by preventing your shoe or sock from rubbing directly against the skin. It is incredibly sticky, but also lightweight and breathable.

How do I toughen my feet for ultra running? ›

The toughening method involves applying skin tougheners regularly and working on calluses as a good thing. Calluses shouldn't be ragged, but the skin will be thick and tough by the start of the race. This may make the feet less prone to blisters, but should blisters occur, they are more painful and difficult to treat.

Not only does talc soak up the sweat (damp socks can cause blisters), but it acts as a lubricant between skin and sock. Use what seems to be an excessive amount of talc to prepare the inside of the sock and on the foot. An extra shot of talc can be put down the heel just before lacing up.

One way to help prevent an injury, is to roll out your feet using a foam foot roller or tennis ball. Often when runners do not roll out their feet before runs, their foot muscles become tighter and more restrictive, which can increase the stress felt on the ankle. This consequently increases the risk of injuries.

A person can apply serums or other active ingredients to their skin before applying Vaseline as a moisturizer. The Vaseline will help seal in the other skin care products, allowing them more time to work on the skin.

Eat a mix of simple and complex carbs one to two hours before you run or a snack 15-30 minutes before. Eat 60 grams of simple carbs, like sports gels or pureed fruit, for every hour you run. One to two hours after, eat a meal with 20 grams of protein and about 60 grams of complex carbs.

When to take gels? Energy gels should be taken just before or during exercise. They work by immediately raising your blood sugar level. If you are not exercising, the body will release insulin and convert into long term stores (glycogen) actually leading to lower blood sugar levels.

Some runners simply put Band-Aids over their nipples before heading out for a run. Another option is BodyGlide, a lubricant made especially for athletes that reduces friction in areas prone to chafing like nipples, thighs, and underarms.

Beck says the increased blood circulation during a run gives the skin more opportunity to get nutrients from oxygen-rich blood. Better oxygenation of the skin helps with the regeneration of new skin cells, leaving behind supple and glowing skin.

A marathon runner's staple, energy gels replenish your depleted carbohydrate stores when running. When you run your body uses two sources of fuel to feed your muscles, fat and carbohydrates. While fat is widely available it's slower to break down into usable energy making it ineffective when running a marathon.

Keeping your skin dry is an effective way to stop blisters when running. If you notice that your feet get especially sweaty when running long distances, consider using talcum powder, antiperspirant or another specialist skin drying product. This will reduce the chances of your feet becoming too moist.

Why is Aquaphor so much better than Vaseline? ›

Aquaphor tends to be a better moisturizer because it contains humectant ingredients and is occlusive, while Vaseline is only occlusive. When used for wound healing after surgery, Vaseline has shown to cause less redness at the wound site than Aquaphor. If you have a lanolin allergy, opt for Vaseline over Aquaphor.

Blisters commonly pop up during races or long runs when mileage is increased and friction occurs without intervention. Your body responds to this friction by producing fluid, which builds up beneath the skin that's being rubbed.

One of the more common products used to cover blisters is moleskin. Moleskin is a thin piece of felt product with an adhesive backing. It can be purchased in square sheets or by roll. Moleskin is an effective product because of its adhesive backing and the process by which it is applied.

A blister plaster is designed specifically to act as a second skin. Make sure they are warm and the foot dry before applying, but once they are on properly they should stay in place for 24 hours and be very effective.

The best treatment for small, unbroken blisters is to leave them alone. They will heal naturally on their own. However, if a blister breaks it should be cleaned often with soap and warm water. Antibacterial soap, betadine, and hydrogen peroxide can all be used to clean the area.

DO Elevate and Ice Your Blister. Elevating a blood blister will help reduce swelling and minimize its size. The sooner you can do this after a blister develops, the more effective it will be.

Blisters that appear on the sole or instep of your feet may be a symptom of athlete's foot. You should never pop an athlete's foot blister, as that removes the protective barrier, which will make it more likely to become infected.

If you always develop blisters when running or hiking, you can use ZINC OXIDE TAPE or KINESIOLOGY TAPE as a blister tape to prevent blisters from forming. Both tapes work by preventing your shoe or sock from rubbing directly against the skin. ZINC OXIDE TAPE is softer to the touch, so is more comfortable to wear.