Seasoned runners will tell you: there are few experiences on Earth that match the pain of pushing on with blisters. Those tiny, but mighty annoyances can sideline entire races, squash summit goals, and can even make walking the dog uncomfortable. The good news is that they are (mostly) preventable. Below, we will highlight the best running socks to prevent blisters and will arm you with the tools to achieve your running goals.
Whether you are a trail runner, a road runner, or a once-in-a-while runner, we’ve got tips and tricks to keep you moving sans blisters. We’ll recommend the best socks for blisters, offer our trail-tested secrets, and share insider tips from Team Injinji Athlete, Coach Jeff, who ran 490 miles in 7 days wearing Injinji socks, all blister-free.
How do Blisters Form?
Blisters are caused by the perfect cocktail of heat, moisture, and friction. There are several factors that can increase your chances of developing a blister on your foot including:
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Running through water or running in the rain
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Running in hot and humid conditions
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Wearing ill-fitting gear or wearing new gear
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Having calluses, bunions, or other protrusions on your foot
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Running on terrain where little pieces of debris (sand, mud, little rocks) can get into your shoes and increase friction
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Running on repetitive terrain, or terrain that causes new types of friction
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Running and sweating for an extended duration of time
Although many of these factors (rain, humidity levels, etc.) aren't up to us, there are steps you can take to prevent blisters from forming in the first place – starting with choosing the best socks for blisters.
What Are the Best Socks for Running to Prevent Blisters?
Instead of accepting your fate and succumbing to the burn of blisters, it is crucial that you have a strategy in place to stop them in their tracks. Preventing blisters starts with choosing the right running socks. Selecting high-quality materials and blister resistant socks can significantly reduce the chance of developing blisters and can keep you running for longer. Here’s how to prevent blisters with socks.
What to Look for When Selecting the Best Socks for Blisters:
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Socks that minimize friction: Runners often complain about blisters popping up in between their toes. These blisters develop from skin-to-skin friction, sweat, and the heat created in between toes while running. Because of this common occurrence, many runners are trading out traditional socks for toesocks. Toesocks eliminate the skin-to-skin contact in between the toes, allow the toes to align in their natural positions, prevent friction, and keep those debilitating blisters from popping up in the first place. Explore our breathable socks for blisters.
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Moisture-wicking socks: Keeping your feet dry is the other half of the battle. Feet have the densest collection of sweat glands on the body and tend to sweat (a lot) when we run. To prevent sweat from accumulating in your socks, we recommend choosing moisture-wicking socks. We offer socks in two different sweat-wicking fabrics: CoolMax® EcoMade Polyester and Merino wool. These breathable fibers are designed to help you stay cool, dry, and happy on your runs. Shop breathable, blister-resistant socks here.
We get it, making the move to toesocks is big. Most people don’t understand how beneficial and comfortable they are until they slip them on for the first time. And then they write 5-star reviews like: “I’m dumping my traditional socks,” “they are now my go-to socks,” and “I ran a 50-mile trail race and had 0 blisters, best socks ever.”
Our Most-Recommended Blister-Free Running Socks:
- The best place to start: For those who are new to toesocks, we recommend starting with the Run Lightweight No-Show. These breathable socks for preventing blisters offer the perfect introduction to foot care socks.
- For some flair on the trail: Life is too short to wear neutrals. If you’re looking for a pop of color, check out The Courtney Crew, designed in collaboration with legendary ultrarunner and Team Injinji Athlete, Courtney Dauwalter, and loved by all.
- Recommended by our Athletes: Team Injinji Athletes voted on which Injinji running socks were their favorite socks to prevent blisters. Their top picks? The Trail Midweight Mini-Crew, and any socks in the Ultra Run collection. You can read about what they like most about Injinij socks here!
- Eco-friendly and anti-stink: For those who want an eco-friendly fiber with odor-resistant properties (and the ability to thermoregulate), we recommend checking out our Merino wool socks for preventing blisters.
- For a little extra padding: If you are especially prone to blisters, already have a painful blister near your toes, or have a heavy racing schedule for the year, we recommend our Midweight or Midweight with Padded Toes. These options have additional soft, terry padding in the toe-sleeves and toe box to add comfort and minimize additional friction. Everyone is different, but many long-distance runners swear by extra cushioning socks.
Want to dive deeper? Read more about blisters and anti-blister socks.
What Professional Ultrarunner and Team Injinji Athlete Jeff Browning Has to Say About Blister Prevention:
This fall, Team Injinji Athlete Jeff Browning ran 490 miles (from Durango to Denver) in just over 7 days. Along the way, he relied on Injinji toesocks to complete the grueling challenge completely blister-free (and even earn an FKT). Curious about his footcare recommendations, or want to know how to choose socks that prevent blisters for athletes?
How to Keep Feet from Blistering When Running
Blister prevention socks are one of the most critical pieces of gear on the trail, but they aren’t the only thing you’ll need to run happy. Other important considerations include:
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Shoe choice: Everyone’s feet are different. Some people pronate, some people supinate, some people have wide feet, some have high arches, flat feet, etc. Consult your local running store to get outfitted with shoes that support your unique stride and minimize the friction you’ll feel when running.
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Shoe size: Another important consideration is shoe size. Your feet tend to swell when you run. If you are running in especially hot conditions or for extended periods of time, you may want to consider sizing up a half or a whole size. Shoes that are too small or too big can cause unwanted friction and lead to blister formation.
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Tape up hotspots in advance: If you always get blisters or hotspots in the same location, you can tape over your hotspots with KT tape or Leukotape prior to running to prevent additional friction.
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Lubrication is your friend: A little Vaseline goes a long way. Place a light layer of Vaseline (Hint: don’t slather it all over your entire foot) on hot spots to help reduce friction. Make sure you are wearing anti-blister socks on top.
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Keep your feet dry: It's important to keep your feet dry. If you are running a long race (marathon distance or longer) or tend to sweat more than the average person, consider airing out your feet at aid stations or switching out your socks to keep your feet dry and cool.
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Study the terrain and temperature and adjust your strategy accordingly: No two runs are the same. Your blister strategy for running on hot sand will be different from your strategy for running through snow. Take the time to think about the hazards that might come your way and do your best to plan ahead.
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Run with a blister back-up kit: If you have room in your vest, consider bringing antibiotic ointment, moleskin, and bandages to apply in case a blister develops mid-run or race.
Time To Lace Up!
Blisters are part of every runner’s journey. Whether you are knocking out marathons, flying down singletrack, running 5ks, or walking to work, you can stay ahead of them by selecting blister-resistant socks.
Transform your running game and foot health with Injinji toesocks. Explore our blister prevention socks, lace up, and get out there!
