GET FIT & MEAN IT! with World Champion Kate Bramley
It’s that time of year where the weather is warming up, meaning a more hot and humid environment in which to do our training and racing. Blisters are an ongoing issue for runners and triathletes. The main cause of blisters is friction and moisture. You can easily prevent blisters from forming by addressing these two causes in a variety of ways.
Here are some top tips for managing blisters
Get your shoes properly fitted by a technical store who knows walking and running shoes! If you have pressure areas you can adjust the lacing in your shoes to help offload the pressure.
Get awesome socks and change them frequently
Technical socks (not cotton!) are the best at keeping your skin dry and strong! Make sure your socks fit well & feel good with your shoes. Ideally change socks every 8-10 km to keep your skin healthy and strong.
Use your training walks to identify “hot spots” or high areas of pressure or friction Use a combination of breathable tape (Mefix, Fixamul, Hypafix) and/or rigid sports tape to reinforce the skin. Practice makes perfect with taping so give it a go before your longer walks/runs.
There are lacing techniques such as “heel lock” and “lace lock” that can help to offload pressure or reduce friction. See what works for you depending on your “hot spot”.