Blisters when running

[1066vegan]

I'm a new runner. I finally finished the c5k and am trying to add a little bit more to my run each day. This morning, I did 7 and a half k and felt great at the end of it but when I got home I found a blister on one foot. I'm not sure if I should run tomorrow or if that will make it worse. Anything obvious that I should be doing to prevent blisters in the future?

Do you wear very low socks or did the sock slip down?

You can run with a blister but you need to protect it. There are special patches/band air and you should also wear a different type of sock that the one you had when it occurred.
A blister is a combination of both friction and sweat. Maybe it was hotter yesterday and your foot got a bit wet from sweat. A damp sock will increase friction and drag skin.

There are some sprays or powder you can put in shoes to reduce sweat . Last resort is a cohesive physio tape if that area keeps getting blisters.

And last point, are your shoes properly fitted or are they becoming old and some of the harder synthetic part are out of shape?

@LeGrandBleu Thanks for taking the time to write such a detailed reply. Very helpful.

Double layer socks are the way to go - Hilly socks are my current favourites. But really the only time I've got blisters is with ill fitting shoes

I think it's probably more a sock/sweaty foot problem rather than a shoe problem because it's sort of on the ball of my foot (not where the shoe would rub).

Double layer socks are so comfy. I wear them with walking boots as blisters are very common. I can't bear the big wooly ones in summer but double layer running socks work a treat

Get some 1000 mile socks. I went from blisters to no blisters with them.

Blimey! I'm going to treat myself to some decent socks but hadn't realised how expensive proper ones are. I usually just buy multipacks from the supermarket.

Once you go over 5k socks become important :) You're sort of lucky to have had a relatively minor introduction to the world of foot damage. The main thing is normal socks get wet and stay wet, while fancy technical socks handle it better.

On the plus side, running socks in the £7/pair region seem to last almost forever, mine have done better than my shoes! I've tried single and doubleskin socks (hiking 1000 Mile Socks) and both are good for me, very little trouble either way.

Double layer socks are a game changer, I've worn Hilly twin skins or 1000 mile socks for years. The cushioning in your trainers is also important - are they relatively new? If you've had them a long time then the cushioning will be wearing thin and so causing more discomfort.

I think I got my trainers last year because I realised that my old ones had got thin (I didn't realise how worn they were until I put the new ones on).

I'm very new to running but had been going to the gym and also taught PE a couple of times a week, so wore them regularly. During lockdown, I'm wearing them all day when I'm on rota to be in school, so they are getting used a lot. I bought 2 pairs at the same time so try to remember to alternate them.

My blister had gone down over the course of the day so I put a plaster on it and went out for a morning run. I managed to add an extra half a k and, although it came up again, my foot wasn't sore while I was running. I guess I've been very lucky.

Another vote for special blister plasters and 1000 mile socks.

I've got a question about sock sizes. Small seems to go up to 5.5. Big seems to be for 6 plus. I'm either 5.5 or 6 in shoes, depending on the fit. Is it best to go up or go down?

In the 1000 mile socks I wear a medium in women's, my feet are size 7 and they're a perfect fit.

I'd try a small first. In stretchy running socks you have the room, but socks that are too big wrinkle and cause blisters. I have a pair of Runderwear socks which are lovely, but wriggle off my feet in the most annoying way if I run in them - fortunately they aren't so bad walking in trainers so they are my long walk socks

I'll go for small first. Thanks to everybody who's posted on this thread. You've all been really helpful.

I use the H&M sport socks, they come in a three-pack and are a perfect fit. www2.hm.com/en_gb/productpage.0480121009.html
They are higher on the heel and quite tight without being too tight and this mean they never move. As they are inexpensive (I pay so much more here in Australia!) might be worth to try once shops open

Double up normal socks . Works for me. Did six miles in a brand new pair of Veja's the other day ( walking not running ) and was fine.

Aren't your shoes too tight when you double the socks?
I wear very light running shoes, and wear very thin socks.
Interesting, I might try!

These are really thin but have arch support, so for me are ideal and think enough to double up. I ordered another multi pack recently so now all my socks are pretty much the same, which makes sorting washing a doddle.

I've got the start of a blister if I've run a long run and it's a particularly warm day so feet sweaty. I've decent running shoes but I do think I need to invest in decent running socks .

DH wears Hilly twinskin socks, the ones recommended by PPs I think, and puts Burts Bees hand salve on his feet and finds it helps stop blisters, he runs a lot of marathons.

He gets the Hilly socks from Cotswold Outdoors when they are on offer, 3 for 2 I think they are.

Stance ladies run socks are great. Look for offers on amazon
The socks that have left foot right foot versions are best