How I Went from 9 Blisters to Zero: The Ultimate Blister Prevention Guide

Dec 01, 2025

How to Stop Blisters When Running: The Complete Guide to Blister-Free Miles

Introduction: From 9 Blisters to Zero

When I first started running beyond 5 miles, blisters were inevitable. On my first marathon, I got nine of them. Nine. My feet were wrecked, the race was miserable, and recovery took way longer than it should have.

My name is Kramer, and I primarily run ultramarathons now — from mountain marathons to 50Ks to 100Ks. And today I’m sharing every single hack I’ve learned to go from those 9 blisters on marathon #1 to 0 blisters on my most recent 100K.

These blister-prevention strategies work for:

New runners
Marathoners
Ultra runners
Trail runners
Hikers
Athletes with friction-heavy sports (basketball, volleyball, etc.)

Blisters are not a mystery. They come from three enemies: heat, moisture, and friction. If you can control these three variables, you can dramatically reduce or eliminate blisters altogether.

Let’s break down the full system — in chronological order — so you can apply it before, during, and after your training or racing.

1. Understand What a Blister Actually Is

Before we fix the problem, it helps to understand why blisters form.

When your foot rubs against your socks or shoes, the friction creates a shear force between the layers of skin. The top layers move slightly out of sync with the deeper layers. Once the layers separate, your body fills the gap with fluid — mostly plasma — forming a protective bubble.

Blisters are your body trying to protect you.

But there’s a far better, far less painful way to protect your feet.

2. Choose the Right Running Shoes

This is step one because no blister prevention strategy can outperform bad shoes.

Get properly fitted

Go to a running store and have your feet analyzed. Most stores now use digital pressure mapping which shows:

High-pressure points
Weight distribution
Arch behavior
Foot strike patterns

Properly fitted shoes reduce friction and eliminate pressure spots — both major blister triggers.

What to watch for

Enough toe box room
Snug midfoot
Good heel lock
No rubbing on your pinky toe or big toe
No hot spots in the store

If it feels wrong standing still, it will be a disaster at mile 18.

3. Wear the Right Socks (Nothing Cotton)

Cotton absorbs moisture and keeps it against your skin — the perfect recipe for blisters.

Choose moisture-wicking materials

Look for:

Synthetic blends
Wool blends
Performance running socks

Two brands I personally use:

Feetures
2XU

Both are excellent at pulling moisture away from the skin and reducing friction.

Run rule: no cotton, ever

Cotton is great for post-run recovery with tea and a good book — not for running.

4. Trim Your Toenails Before Every Long Run

This one is overlooked but extremely important.

Toenails can:

Catch on your socks
Rub against other toes
Create pressure inside the shoe
Cause blisters at the nail edges

Just like shaving before applying sunscreen, trimming nails removes a friction point you might not notice until it’s too late.

5. Use a High-Quality Blister Prevention Cream

This is the most impactful step when combined with good shoes and socks.

Two categories of anti-blister products

Thick, moisture-wicking salves (maximum protection)
These act like an added layer of skin. They’re messier and take more time to apply, but they offer unmatched protection.
Example: Blister Blocker.
Smoother, lighter anti-chafe balms (moderate protection)
Great for runners who rarely get blisters or are doing shorter distances.
Example: Ultra Anti-Chafe.

Apply everywhere

Cover:

Heels
Toes (even the tops)
Ball of the foot
Sides of the foot
In between toes if they rub

A thorough application can add 5–10 miles of blister-free running.

6. Put Socks on Correctly (This Actually Matters)

If your socks have “L” and “R” labels, use them.
Companies add extra cushion and moisture channels in specific areas.

Checklist before running:

Correct foot orientation
Smooth fabric with no wrinkles
No folded seams
Heel cup aligned
Toe box not stretched or bunched

Tiny imperfections become big problems at Mile 22.

7. Clean Your Shoes Before Long Runs

Especially if you trail run.

Sand, dust, and tiny grit particles inside your shoes create micro-friction that destroys skin over time.

Quick clean routine:

Dump out shoes
Shake or vacuum debris
Remove insoles and dust underneath
Spot clean if necessary

Cleaner shoes = fewer blisters.

8. Lace Your Shoes Properly (Tightness Matters More Than Pattern)

Loose shoes create sliding → friction → blisters.
Over-tight shoes cause numbness → swelling → blisters.

Find the perfect tightness

Tight enough so:

Feet don’t slide forward on downhills
Heel doesn’t lift

Loose enough so:

No numb toes
No tingling
No top-of-foot pressure

Real example

During the Pikes Peak Marathon, I tied my shoes too tight and my foot went numb. Fixed it. Then loosened too much for the downhill, and the sliding caused a blister on the bottom of my foot.

Lesson: tightness > lacing pattern.

9. Do Foot Care Early and Often During Long Events

This applies to:

Ultras
Marathons
Stage races
Back-to-back long runs
Basketball/volleyball tournaments

Quick version (under 5 minutes)

Remove shoes and socks
Rinse or pour cold water over feet
Dry completely
Reapply blister prevention
Put on dry socks
Lace up and go

Cold water tightens the skin (opposite of heat) and removes grit.

Long version (100+ mile races)

Ice bath
Full cleaning
Detailed reapplication
Foot taping if needed
Sock change
Shoe change if necessary

But for most distances, the quick version is enough.

10. What To Do If You Already Have a Blister

This part is controversial.
But after testing multiple methods, here’s what works best for me.

How to drain safely

Sterilize a fine needle
Poke near the edge, not in the center
Drain gently
Leave the skin intact (acts as a natural bandage)
Clean thoroughly
Reapply blister prevention
Cover with sock
Keep running

Leaving the skin on reduces pain and protects the raw layers underneath.

Important

Blister creams don’t burn — sweat does.
So cleaning is critical before reapplying anything.

11. Carry Anti-Chafe With You on Long Runs

For long mountain days — 4, 6, 8, even 9 hours — I always bring anti-chafe with me.

If a hot spot forms:

Stop immediately
Clean
Apply
Continue

You can save yourself from hours of agony.

This is true for:

Running
Hiking
Backpacking
Rucking
Fastpacking
Any endurance event

12. Know the Conditions That Increase Blister Risk

These factors are commonly overlooked:

Heat

Hot weather = soft skin = higher friction = more blisters.

Moisture

Sweat, rain, humidity — all increase blister likelihood.

Speed Work

Harder impact + more foot movement = more friction.

Weight

When I was 50 pounds heavier, I got more blisters from less distance.

Genetics

Toe shape, bone structure, arch height — all affect rubbing patterns.

Shoe stiffness

Some shoes create specific rubbing points due to structure.

Recognizing your personal patterns helps you stay ahead of the problem.

13. Toe Socks: A Possible Alternative

Toe socks eliminate toe-on-toe friction, which is great for people whose toes naturally rub.

I personally don’t love the feeling, but:

Many runners swear by them
They can help prevent toe blisters
They work incredibly well if you’re blister-prone between toes

Worth testing.

14. Not All Blister Creams Are Created Equal

Different formulas work differently depending on:

Ingredients
Thickness
Temperature stability
Sweat resistance
Moisture management
Skin type

If one isn’t working for you — try another.
The combination matters more than the individual product.

15. The Fastest Way to Become Blister-Proof: Layer Multiple Strategies

The magic isn’t in one single fix.
It’s combining:

Correct shoes
Correct socks
Correct tightness
Correct anti-blister product
Clean shoes
Care during long events

One mistake in any category can cause blisters, even if everything else is perfect.

16. Behind the Scenes: How I Developed Blister Blocker

For over a year, my wife and I tested blends to prevent blisters. I ran over 1,000 miles testing formulas.

The process

I did A/B testing:

Best competitor product on one foot
My prototype formula on the other
Different foot each run
Different run conditions
Multiple race tests

The result?

On a 50-mile race:

Competitor’s foot: 2 blisters
My formula: 0 blisters

We eventually turned that formula into Blister Blocker, which became the foundation of our new company, 55 Miles.

17. Free Blister Blocker Offer (Time-Limited)

For the last week of October 2025, Blister Blocker is free — you just cover shipping (normally a couple dollars).

Go to 55miles.com and grab one or several.

If it is no longer October 2025, the offer has expired, but we will run more promotions — subscribe to stay notified.

Final Thoughts: Blister Prevention Is a System

Blisters don’t have to be part of running.

By controlling:

Heat
Moisture
Friction

…you can run farther, run happier, and avoid the misery I had on my first marathon.

Implementing all these steps takes less time than watching the video. The payoff is massive.

I’m rooting for you, and I hope to see you on the trails.

Kramer Ammons