The sun is rising behind the mountains. It’s first rays touching the west side of the valley. Your feet move along the trail, a cool breeze brushes your cheeks. You’ve been training for this race for six months and know this is your day.
And then you feel it. A hot spot begins to develop on your forefoot. Just below your big toe, you know the spot. It’s been an issue in the past, but you haven’t had any problems for months. Since you changed the type of socks you run in. But none of that matters because it’s there now.
What do you do? If you wait you know it will become a blister. Blisters are not good, they can destroy your race, at a minimum you’re going to hurt.
It’s best to deal with blisters as soon as you feel the hot spot or as soon as you know a spot on your foot is going to be problematic. Prevention is the best solution to blisters, but sometimes, regardless of all the blister free socks, shoes, tape, powder, lubrication or whatever, you still get them.
If you’ve done all the prevention you can and know a blister is still a possibility (as it always is); be prepared for them. Take a small blister kit in your hydration pack. They don’t take up much space, well mine don’t.
A mini blister kit should include: a safety pin, alcohol pads, kensiotape and/or hepafix tape and second skin squares. If you get to the offending spot before a blister forms, clean the area with the alcohol pad and tape over it with one of the tapes. If a blister has formed, use the safety pin to drain fluid, after cleaning it and the blister area with the alcohol pads. Make sure the hole you make is in a place where the fluid will continue to be squeezed out as you run to prevent it from refilling. Once this is done, tape over it. If the roof of the blister has ripped off, clean the area with alcohol, put a second skin square down, and tape over it.
If prevention didn’t help and you didn’t come prepared, find something to put between your sock and your shoe to stop the rubbing. A gel wrapper works well or any piece of plastic. You can ask other runners if they have them, if you don’t. No plastic, take your shoe and sock off and see if rearranging things stops the rubbing. Doesn’t help, try running on your foot a little different, just don’t do this for long because it will screw up other things, cause you to fall, or pull some little tendon that will then hurt for the rest of the run.