Prevent blisters and chafing by checking shoe-and-sock fit, keeping feet as dry as practical, protecting known hot spots before you start, and applying anti-chafing product to areas that rub. If you notice a hot spot mid-run, stop and protect it early rather than letting friction build.
Why blisters and chafing happen
Pressure, heat, moisture, and friction can irritate skin and form a blister. A heel repeatedly rubbing inside a shoe is one common example. Chafing is also caused by friction: skin can rub against skin or clothing, and sweat can make the irritation worse. Mayo Clinic explains blister causes, while Mayo Clinic’s running guidance addresses chafing.
Prepare your feet before the run
Choose comfortable shoes and low-friction socks
Wear shoes and socks that feel comfortable and do not rub. Mayo Clinic recommends low-friction socks; its guidance and the NHS also recommend moisture-wicking socks to help manage sweaty feet. No universal shoe-fit measurement or single best sock fiber is established by these sources, so use comfort and the absence of rubbing as your practical checks. (Mayo Clinic; NHS)
Keep feet as dry as possible
If your feet get sweaty, change into dry socks when practical. On a long route where you can carry them, a spare pair can make that easier. The NHS advises changing socks frequently when feet are sweaty; Mayo Clinic also recommends changing into dry socks as needed. (NHS; Mayo Clinic)
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Protect recurring hot spots
If the same toe, heel, or other foot area repeatedly becomes irritated, check whether your shoe or sock is rubbing there. Mayo Clinic recommends taping places that commonly blister before activity. Athletic tape, moleskin, or a blister bandage can be useful for targeted protection; the sources support these product types but do not identify a universally superior brand. (Mayo Clinic)
Reduce chafing on skin and clothing
Before running, apply an anti-chafing agent to tender areas that tend to rub. Mayo Clinic specifically names the inner thighs, groin, and nipples as areas to consider protecting. These products address skin or clothing friction; they are different from tape or a blister dressing used on a specific foot hot spot. (Mayo Clinic)
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What to do when a hot spot starts
- Pause when you notice rubbing or tenderness. Addressing friction promptly may help prevent it from progressing to a painful blister.
- Protect the affected spot. Use tape, a blister bandage, or moleskin if available and practical for that location.
- Recheck the fit and moisture. Adjust what is rubbing, and change into dry socks if your feet are damp and you have a spare pair.
This prevention approach is practical guidance, not a guarantee: no product can be assumed to prevent every blister or chafing problem in all conditions.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Care for a blister and watch for infection
The NHS advises keeping a blister clean, covering it with a soft plaster or padded dressing, and not bursting an intact blister. Seek medical advice if it looks infected. Mayo Clinic lists spreading skin-color changes, increasing pain, pus, or warmth as possible warning signs. (NHS; Mayo Clinic)
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