Finally 5km... now blisters help!!: I graduated... - Couch to 5K

Couch to 5K

125,805 members154,692 posts

Finally 5km... now blisters help!!

Annenewrunner profile image
9 Replies

I graduated the program last week and was on such a high of excitement.

Kept going with my 30 min runs, then on Monday I went for a run thinking I’m just going to go super slow...and something amazing happened, I kept running for a very long time till I hit 5km.

Never in my 30 years have I ever been able to run 5km without stopping or walking, so my happiness was through the roof!

However yesterday I came crashing back down to earth with a huge and very painful blister on the bottom of my foot 🦶😰

My trainers are getting a little worn out so I know they need replacing, but current situations are making that difficult and I’ve got a compeed blister plaster on it but it does not seem to be working.

Pleeease help with any blister solutions as I am desperate to get back to running and cannot believe how much I miss it already.

9 Replies
davelinks profile image


Blisters on the feet are usually caused by friction, typically between your skin and your sock. Excessive moisture due to sweaty feet or wet conditions can soften your skin, making it more susceptible to friction and blisters. Wearing running shoes that are too small or tied way too tight can cause blisters. But so can wearing shoes that have a sloppy fit and allow too much movement of your foot.


Use these tactics to prevent foot blisters from running:

Shoe Fit: Your feet swell when you run, so your running shoe should be at least a half of a size bigger than your street shoe. You should have a little room in your toebox. You can learn to lace your shoes for a better fit so your foot doesn't move around too much within the shoe.

Socks: Buy socks specifically made for running. Look for socks made of synthetic fiber (not cotton) such as CoolMax. These fibers wick moisture away from your feet.1 Running socks are anatomically shaped, helping prevent the sock from bunching up and causing blisters. Also, buy socks with a smooth surface and no seams. Some runners wear double-layer socks created to deter blisters, my wife likes the hilly socks and finds them very comfortable. The idea with those socks is that any friction occurs between the two sock layers instead of your skin and the sock.

Lubricant: You can also spread a lubricant such as BodyGlide or Vaseline on problem areas. Go easy as too much can allow your foot to slide around in your shoes.

You should compeed when you feel the start of the blister, it helps to prevent them.

Im not sure you should put one on an established blister, you might make it worse if you remove the compeed...

UnfitNoMore profile image

Congratulations on that first ever 5k. Excellent advice from davelinks above re blisters that I can’t add anything to.

CherryCore profile image

I have double layer socks for running, used those for quite a while. Got the last batch from the local supermarket (sansies, I think).

WillowandSola profile image

Oh blisters are horrid, i’ve had many, running socks are great and when my feet are sore i wear a thin pair of cotton socks under them

Leave the compeed plaster on a few days then soak off carefully

That first 5k is magic isn’t it? well done

I have also used padded non sticky dressings to cushion blisters but hopefully it will heal soon

A friend bought me Balega running socks - they are so comfy for running. 👍

HappyNoodle profile image

Wear two pairs of socks then they run each other not your feet. Compeed blister plasters are amazing if it’s already too late (there are other brands I bought some but haven’t tested them yet) I get interdigital blisters (between my toes) and wear toe socks to prevent them.

HappyNoodle profile image
HappyNoodleGraduate in reply to HappyNoodle

By the way 👏🏻👏🏻👏🏻🏃🏻‍♀️👏🏻👏🏻👏🏻🏅 5k

AlysP profile image

Well done!!! 🎉🎉🎉I have just ordered some Hilly running socks off Wiggle ( in a sale) as my feet blister very easily too. Double layer socks will help I think.

You may also like...