Walkers who never get blisters on 10K walks may discover that they aren't immune to them at longer distances. This is why it is essential to get your longer distance training walks in - to see what blisters and when, as well as to toughen your feet.
As you increase speed and sweat, you may also discover that you chafe - armpits, bra line, crotch and nipples are especially prone to this painful problem.
Anti-Blister Strategies:
- The right shoes: get shoes that are big enough so your toes have enough room as your feet swell during the walk. You may also lose toenails if your shoes are to tight or not long enough.
- Proper socks: cotton socks hold perspiration next to the skin, softening it and making it more prone to blister. Get CoolMax or other synthetic socks, or double-layer socks. Experiment with your socks on your longer distance practice walks.
- Goo up your feet: Apply anti-chafing stick such as BodyGlide, Runner's Lube, or Sportslick to your feet in any area prone to blister before you put on your socks. Petroleum jelly is another common lubricant. I apply great gobs of petroleum jelly before the walk and again at 10 miles, a strategy that gets me through blister-free.
- Dry out your feet: Another tactic first developed by the military is to apply strong antiperspirant to the feet daily, to dry them out. Add cornstarch to your socks to further draw away moisture.
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Tape up your feet: If you know from experience that you always blister in a certain area, tape it up with sports tape, moleskin, or Compeed (now Band-Aid) blister bandages. Some walkers use plain old duct tape, although that can irritate.
Preventing Chafing
Chafing is generally only prevented by lubrication. I find it best to use BodyGlide, Runner's Lube, Sportslick or similar preparations rather than the old standbys of petroleum jelly or KY Jelly. Apply liberally to all areas prone to chafing before the race, and carry some along to apply during the event.First Aid on the Walk
Carry along blister block bandages, moleskin, sports tape or other first aid products to treat any area that begins to feel hot. Stop immediately and apply them to prevent a fully developed blister, or to keep it small.More: Before You Get a Blister
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