How to Fix Your Running Blisters for Good

Coach Holly loves a long-distance run - be it 10, 30, or 50 miles long. She decided once and for all that no matter the distance, foot blisters had to go! She spent the last year getting a system for prevention dialed in - spoiler alert: it wasn't just her gear's fault! Here's how to fix your running blisters for good.
Download The Run Experience Training App: tre.onelink.me/I8YZ/3eb5fc43
ALL GEAR MENTIONED:
Hoka ONE ONE ATR Challenger (3 mentioned, 5 linked) - bit.ly/2x79jc4
Hoka ONE ONE Speedgoat 4: bit.ly/2Xi8sjp
Altra Timp 2: bit.ly/3dTSIcp
Zeasorb Powder: amzn.to/2JVEt9j
Injinji Trail Midweight Mini-Crew Socks: bit.ly/2RaY9Kf
Injinji Run Lightweight No-Show Socks: bit.ly/34cWaKL
'Fixing Your Feet' by John Vonhof: amzn.to/3aZDLDu
Aplicare Compound Benzoin Tincture Swabs: amzn.to/2RifwJ1
Kinesio Tex Gold Tape: amzn.to/2wiNWEl

[@MysticMD]

Summary: 1- wider shoes, find a better fit when our feet are swollen 2- higher cadence ; decrease contact time with ground 3- zeasorb powder, toe socks 4- fixing your feet book 5- tape (second line of defense) Great video thanks :)

[@ZenoLycurgus]

Thank you very much

[@Yogired008]

Wat drills did u add 2 speed up ur cadence?

[@namehoela]

Some additional tips from me: re-tying your shoes after about 5 kilometers/3 miles, pick the right sock thickness and apply magnesium to your sore spots beforehand

[@robbiegarnz7732]

This video couldn’t have come at a better time! I suffered some awful heel blisters while filming my hike this past weekend. A lot of times, my blisters come in two places and at two times: the heels going up steep inclines and the toes going down steep declines. This usually occurs when I switch from running shoes for speed marches and runs to boots for true hikes. I am definitely going to employ your tactics to help me in the future! Thanks again for putting this out!

[@kssrider6766]

Great info. I always get blisters when my run lasts more than 3 hours. Will use some of these advises to mitigate those annoyances. Thank you for sharing. 👍

[@marcuspearse1508]

Thank you, Coach Holly!! That was so informative and gave me many ideas to prevent getting blisters, as I am just starting to become a runner and want to avoid issues that will hold me back from progressing. I've watched many of your videos, and you are so knowledgeable and have a great presentation style, and I always end up with the information I need to fix my issue and take a step further to running longer and longer. Thank you and have a great weekend!! : )

[@TheRunExperience]

Aw thank you, Marcus! I am so glad this helped you.

[@mattanderson5740]

Just tried a new-to-me brand of socks called Wrightsocks that claim to prevent blisters. I was skeptical but after a 10 mile run I gotta say their claims seem to hold true. I was impressed.

[@jeanlee28]

Wow! Thanks for the information, coach Holly! Having blisters on toes or any part of feet is one of the most painful injuries that deter us from running. :( I've been a huge fan of Hoka One One shoes for all those years, and I always go half size up to give my feet sufficient toe box space. (Since I am kind of underpronate, I go for neutral shoes with enough cushioning as well. ) Thank you!!

[@cpruns4501]

This was a really great video. Thank you!!

[@Gortoth666]

Ha! I have the same problem. Mostly in summer time and longer runs. So I bought 2 pairs of the Injinji toe socks. Seems to be doing their job well. Will see soon enough. 😊 Great vid! 👍🏻

[@YogaSongHayeon]

Very informative! lots of take aways 💜

[@Gnosis_Ziton]

Awesome stuff, supper informative.

[@scoopx88]

Nice video, thanks

[@rahulanilthapa3737]

Great tips!❤️

[@alideasy4147]

THANK u you INSPIRED me to START RUNNING a few years ago have learned a lot from you BIG FAN THANKS AGAIN

[@TheRunExperience]

That is awesome!

[@photographybya7602]

Yes!!! Thank you!!! Never occurred to me to use this powder or try wider shoes. For tape, I recommend leukotape! It’s very sticky so you can use it alone without having to use those swabs you mentioned.

[@TheRunExperience]

Thanks for the tip!

[@sukhdipgarcha1873]

Thanx very informative

[@o1knives]

My problem is actually with blisters in my instep/arch area. It seems to vary a lot depending on the shoes I wear, and is basically only on my right foot. Some shoes I have no problems (10-12 mile runs with no blisters), some shoes I end up with a blister in as little as 3 miles.

[@peterteal880]

I have the same problem. The arch on my right foot. I’ve tried EVERYTHING. Have you found anything that’s worked for you?

[@o1knives]

@@peterteal880 My only solution has been changing shoes, starting at low mileage in a new shoe and try to get some callouses.

[@BruceWayne-us3kw]

I started wearing athletic tape on my heels to stop blistering. It worked. pulling my socks up higher works too.

[@JakeShaft85]

I got a blood filled blister after running thro a raised bog in the autumn had to take antiobiotics to prevent a bloodinfection. After that I bought ultra thin very slick socks from Seger (the brand they had in stores here) and since I've never gotten any blisters. I rarely got blisters didnt' even get a single one 3 years in the army. But running thro bogs and fens getting feet soaked and keep running killed the skin on my feet. But with ultra thin super tight socks never had an issue again.

[@aurangzaib3442]

Informative great

[@sharonduffy7053]

Holly, I’ll have to check out the Alta shoes. Got a new pair of Brooks but seems to be good to have at least 2 pairs. Notice you guys have several pairs of running shoes.

[@HiScoresBoards]

Thank you for making this video Holly!! I have had blisters on both feet that became ulcerated and got infected. I've been under the care of a podiatrist and unable to run for the best part of 2 years. In fact, I just starting running again last week. I've got some new running shoes and I have special insoles. I have ordered quite a few pairs of specialist blister proof socks from manufacturers like Wrightsock, Balega, Feetures, Runderwear, Smartwool, Stance and Rockay in the (desperate) hope that it will help stop the return of these blisters that has killed my running and has blighted my life. I'm very interested in the foot powder, the swabs and the book. I'm very grateful for any tips and ideas to help stop the return of blisters. I'm hoping that I can continue my return to running hopefully injury free.

[@fitn56]

Alan, try ArmaSkin, which is somewhat like a wetsuit for your foot. I believe the Australian product will change your running life forever. www.armaskin.com

[@craigs6380]

Nice. I ran challenger 5's last summer. Just picked up some speedgoats. Have blister issues on both big toes too. Thank you.

[@doudoukong9274]

Exactly same thing for me ! I decided to try the speedgoat 4 with their 30 days trial to have another pair than my Salomon S-lab and I ended up with pain and blisters on the big toes, finding the shoes kind of too narrow... Maybe the wide version is the solution or a size up, but it doesn't seem to be the perfect solution and I never have this problem with any other shoes.

[@zasmlabs]

Subscribed!

[@Runner_fatih]

Loves from Turkey 💝💝💝

[@Magrinist]

I suffer from blisters on outter edge of big toe. Tried it all :(

[@Gunzy83]

Altras are not even wide enough for me (blisters on both sides of the feet). Been wearing Vivobarefoots (even wider) on trail (done multiple ultras in vibram five fingers) and after about 300km my feet are causing the Vivos to blow out the sides but no blisters :). Hokas were even worse for me than the Altras. I think I might be a mutant.

[@skirtonbear1]

Ah, I miss Coach Holly...and yes, I found that taping the side of the big toe to the end of the ball of my foot has drastically changed getting a blister/callus there on my one foot which still means I need to check my form and have it looked at by a doctor.

[@xvsj5833]

Thank you for sharing your thoughts and tips Coach 🦋”Holly”🦋(Ur SO Cute) love your hair style...💫(I noticed the Mband)🥺

[@SCHD-DGRO24]

I like altra shoes but I'm not a fan of their zero drop soles

[@NicksStuff]

You should check out the Blister prevention channel

[@mikeong9756]

Injinji and body glide

[@SCHD-DGRO24]

Compression socks seem to help me

[@munja2111]

Holly ❤ you need Altra shoes 😀

[@TheRunExperience]

I talk about them in the video! I have them in my rotation now :)

[@mirimondja6651]

Any suggestions for hot feet please!!!

[@johnapowell7778]

I heard another video suggest dry shampoo. I haven't tried it

[@mikeprice3705]

Duct tape. Works like a champ.

[@tdevosodense]

Two pairs of socks 👍

[@therealm00theoriginal27]

wear 5 toes socks and preferably vibram 5 finger shoes as well and you cant get blisters

[@jakesteed9015]

Another tip is, the socks you wear 😉

[@TheRunExperience]

I've got that in there lol!

[@jakesteed9015]

@@TheRunExperience yup, i was late with it..lol

[@Goggsy08]

Good points, good vid, good explanations. In summary - don't buy shit shoes for YOU, get barefoot shoes and transition 👍