Breaking in new running shoes? Avoid painful blisters with these tips

Friction. This is the biggest cause of blisters when it comes to a new pair of shoes. Before your shoes have been worn in, your skin is more prone to rubbing painfully against the stiff surfaces of your shoe. This creates friction, which leads to a separation in the layers of skin that allows fluid to accumulate in the space between.

Heat. When you’re being active, your feet naturally get warmer, and this warmth  exacerbates the effects of friction by making your skin more easily damaged.

Moisture. When running, your feet sweat more – and this moisture can make the skin on your feet softer and more prone to damage, while wet skin rubbing results in greater friction than dry skin.

A good fit. A well-fitting shoe provides enough space for your toes to move, and enough space to accommodate the natural swelling of your feet that occurs when you run. Too tight, and your toes will rub together and your shoes will pinch your feet. Too loose, and your foot will move about in your shoe, creating painful friction. If possible, have a professional measure the size of your feet at a dedicated running shoe shop – because no amount of breaking in can overcome an ill-fitting pair of shoes.

A breathable material. A good quality running shoe will be made of breathable, moisture-wicking materials that minimise sweating and draw moisture away from your feet. Your shoes should be made of synthetic materials such as polyester and nylon, and have mesh panels that increase airflow.

A high quality sock. Likewise, you will want to avoid socks made of cotton when you go running – synthetic materials will wick moisture more effectively. Make sure your socks fit your feet snugly and don’t bunch up, as this can increase friction within your shoes.

Frequent foot cleaning. As a runner, you’re almost certainly on top of basic foot hygiene – but it’s worth bearing in mind the importance of keeping feet free of the dirt and lint that accumulates during physical activity. You might also want to consider moisturising your feet, which helps prevent the cracked and rough skin that can lead to friction.

Toenail trimming. Toenails that are too long can rub on adjacent toes. As well as keeping them short, it’s a good idea to smooth out any sharp edges that could rub against skin or your footwear.

Remove hard skin. Thick callouses – particularly around the heel area – can form blisters beneath the hard skin. Remove callouses with a pumice stone or a foot rasp, ideally after you’ve had a soak in the bath (or a foot bath).

Break shoes in gradually. Make sure you take it easy on your first 5k parkrun in your sparkling new shoes! It’s best to wear them for short periods of time at first, perhaps around the house initially and then on short walks to the shop. Once they’re feeling more comfortable and your shoes and feet have adapted to one another, you can start incorporating them into your running routine.

Consider anti-chafing products. There are a few things that can help to reduce friction when you’re breaking in new shoes, such as petroleum jelly, specialised balms for preventing blisters or foot powder. Alternatively, you could even try wearing a second, thinner pair of socks beneath your normal running socks. These measures can help to create a protective barrier between your skin and the shoe, reducing friction and the chance of blisters.

Give your feet a rest. Always remember to give your feet some downtime between periods of activity. Literally putting your feet up can help to reduce swelling caused by long runs.