Blisters are caused by a combination of heat, moisture and friction.
AVOID THEM Brett Rocos leads the Exile Medics team, which provides medical cover for some of the world’s toughest ultramarathon races, including the Spine Race and the Beyond the Ultimate series. He explains that friction is the element of blisters runners are most able to control. Try different shoe and sock combinations, remembering that your feet will swell during a run. You may find that a lubricant or a barrier cream such as Sudocrem helps to reduce rubbing. Prepare your feet by cutting toenails short and making sure that your feet are in generally good condition. Cover any problem areas with kinesiology or zinc oxide tape as a precaution.
TREAT THEM If you do start to feel sore spots developing on your feet then make sure you stop and treat them early. But if a blister has formed then make the area as flat as possible to reduce further friction. This might mean piercing the blister with a sterilised needle, before dressing the area to protect it with a fleecy web, which conforms to the skin and provides protective padding. Tape to hold in place.