Blisters can ruin an otherwise great race—so here are a few simple tips to help keep your feet happy from start to finish:
👟 Break in your race shoes
Make sure your race day shoes are properly fitted and worn at least twice before your event. This helps your feet adjust to their shape and reduces the chance of surprise friction during the race.
🧦 Invest in quality running socks
Top-tier running socks like Steigen and Feetures are excellent choices. They’re lightweight, breathable, and designed to minimize friction—an easy way to lower your blister risk.
🩹 Target known trouble spots
If you have areas on your feet that are prone to blistering, consider using blister prevention pads from your local chemist. For more persistent issues, it’s worth chatting with a podiatrist for tailored solutions.
🏥 Manage existing blisters properly
If you already have open or active blisters, make sure they’re dressed well in preparation for race day. Not sure how to do it properly? Book in with your podiatrist to have them treated professionally the day before—or even the morning of—your event.
⏰ Race day routine matters
Get up early enough to fuel properly and do a few easy pre-race strides. This is a great time to check that your shoes and socks are fitting comfortably before the start line.
🏃♂️ Lock in and enjoy the run!
And finally, go out and enjoy it! If you do experience any issues post-race, reach out to a professional physio or podiatry clinic for support and follow-up care.
Michael Furmaniak, Podiatrist