An endurance athlete might know best – the debilitating blister. Here are a few
tips on how to prevent the little monsters from happening to you:

Top 5 Preventatives for Blisters

1. Lubrication

Interestingly enough, it has been found that rubbing on moist skin produces more
friction than that of rubbing on very wet or very dry skin. Lubricants like Vaseline
or BodyGlide can help reduce friction by keeping skin-to-skin or skin-to-shoe areas
wet and slick. Note: Powders and antiperspirants work in the opposite way, reducing
friction by keeping feet very dry. Lightly apply an over-the-counter powder or antiperspirant
directly to clean and dry feet.

2. Stay Hydrated!

By staying well hydrated you can get a handle on chafing and swelling. If you are
dehydrated and lose too much sodium from sweating, you end up retaining fluids in
your hands and feet which causes swelling. Staying well hydrated allows you to sweat
more freely.

3. Mileage on Shoes
Make sure that you’ve logged a few miles on a new pair of shoes before wearing them
in a race. If you race in shoes that your feet aren’t used to it’s more likely that
there will be areas of discomfort, where you foot hasn’t adjusted. Make sure your
shoes fit properly as well (a good rule of thumb for the ultra-runner: 1/2 size
bigger than your street-shoe size to accommodate any swelling that might occur).

4. Tape
For those of you who do not like lubricants or powders, there’s another option:
Duct tape! All you have to do is place a piece of duct tape, (also, moleskin or
athletic tape) over any “hot spots” caused by your shoes. Makes sure the area is
clean and dry before taping.

5. Calluses Are Your Friend!

If you go in for a pedicure, make sure they don’t remove calluses with a razor or
emory board. Callused skin serves as blister protection for your feet. If removed,
you might be at more of a risk for developing blisters.