Sharyn O’Halloran, PhD, is a well-known political scientist and economist currently serving as the George Blumenthal Professor of Political Economics at Columbia University. In her free time, Dr. Sharyn O’Halloran is an avid runner. She has run several marathons and half marathons and also completed a 60K ultra marathon.
Runners face a wide variety of injuries, but blisters are one of the most common and, arguably, most annoying problems. Friction is the primary cause of blisters, but wearing shoes that fit properly can greatly decrease the risk of blisters. Running shoes are meant to have some space between the end of the shoe and the longest toe, but should not be too loose. Loose shoes increase friction, as do shoes that are too small. If a shoe fits in some areas but not others, insole or padding may be required to fill in the empty areas and reduce friction.
Socks can also play a role in preventing blisters. Not only do they help decrease moisture, another cause of blisters, they also decrease friction between the shoes and feet. Nylon and polypropylene socks are typically best because they get rid of moisture and stay breathable unlike wool and cotton, which soak up moisture. Doubling up on socks may also provide extra support and keep the skin farther away from the shoe. In addition, there are several waterproof seals and friction powders that may help prevent blisters.