Running News Daily

It’s one of the worst things that can happen mid-race: that sudden, sharp sting in your shoe signaling a blister is forming. And you’re only a few miles in.

My Best Runs editor and lifetime runner Bob Anderson knows the feeling all too well.

“I blistered up just two miles into the Honolulu Marathon,” he recalls. “It was raining, and my feet were sliding around inside my shoes. I should have stopped and done something right then—but I didn’t. I kept going and paid the price. By the end, my feet were destroyed. It took four weeks to fully recover.”

Despite the pain, Bob still managed to finish in 3:19.

“But I was in shape to run under three hours,” he says. “Had I taken a minute to fix the issue early, maybe I could have still gone sub-3. But by doing nothing and just toughing it out, that mistake probably cost me at least 19 minutes.”

Blisters can derail a race and impact your training for weeks. But there are smart steps runners can take—both during the race and in the aftermath—to minimize damage and keep moving safely.

1. Catch It Early

Blisters typically begin as a “hot spot”—a warm, irritated area of skin caused by friction. If you act quickly, you can stop it from getting worse.

What to do:

At the first sign of discomfort, stop at the next aid station if possible.

Apply a lubricant, bandage, or blister pad (carry a small kit if you’re prone to them).

Adjust your shoelaces to reduce foot movement inside the shoe.

2. If the Blister Bursts Mid-Race

Once a blister bursts, the exposed skin becomes vulnerable. Continuing without protection can lead to serious tearing and infection.

What to do:

Rinse the area with water if available.

Apply gauze, moleskin, or medical tape to reduce further friction.

Use a lubricant or balm to prevent sticking or tearing.

3. Don’t Tough It Out Blindly

Trying to grit your way through blister pain without addressing it can lead to altered mechanics, more injuries, or even a DNF.

What Bob could have done differently:

Worn water-resistant or anti-blister socks.

Applied anti-chafe balm or blister prevention tape before the race.

Carried a small emergency blister kit.

Visited a medical tent early for assistance.

4. Post-Race: Treat It Right Away

Finishing a race with open or torn blisters demands proper care—don’t delay.

Post-race recovery tips:

Clean the area with warm water and antiseptic.

Drain large blisters with a sterile needle (never remove the overlying skin).

Apply antibiotic ointment and loosely cover with gauze.

Take time off to let it fully heal before returning to training.

5. The Best Fix Is Prevention

Preventing blisters begins before the starting gun ever goes off.

Break in shoes well ahead of race day.

Use moisture-wicking or toe socks.

Apply Body Glide or petroleum jelly to known hot spots.

Keep toenails trimmed and feet dry.

Practice in the same shoes and socks you’ll race in—especially in wet weather.

Bottom Line:

If you feel a blister forming mid-race, don’t ignore it. A quick stop to address the issue could save your race—and your recovery. It’s better to lose a minute than weeks of training—or, in Bob’s case, 19 minutes and a shot at a sub-3.