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Barefoot Running Blisters - 3 Ways to Avoid Them


While barefoot runners don’t get the same types of blisters as those who run with shoes and sneakers, they do still get them; however there are ways to minimize and prevent blisters from barefoot running.

Typically those who run with shoes get blisters on their heels and sides of the feet from the shoe rubbing against the foot, while barefoot runners are subjected to getting blisters on the bottoms of their feet. These can range from small, white blisters to red blood blisters, and even blisters that occur under the soles of the foot.

Tellman Knudson, expert barefoot runner and founder of offers three suggestions to help minimize the amount and severity of blistering from barefoot running.
The first thing barefoot runners can do is to lift their feet cleanly up and down when running.

“Blisters are a result of friction, so when running barefoot you should place your foot on the ground then lift it up off the ground, not drag it across the pavement, which causes friction”, says Knudson.

Another way to reduce blistering is to keep pressure off of the toes.

A mistake many barefoot runner make is they place too much weight on their toes when running barefoot, which can lead to blistering, especially on the big toe.
Knudson adds, “The way to avoid getting blisters on your toes is to shift your weight off of your toes and more to the outer sides of your feet.”

Finally, barefoot runners can minimize the amount of blistering they get by avoiding running in the rain or on wet surfaces.
“Running barefoot in the rain or on wet surfaces gives you what I call “dishpan feet”. The bottoms of your feet get waterlogged resulting in not only blistering, but peeling away of the skin on the foot” says Knudson.

Even those who enjoy running barefoot in the rain should limit the amount of time they spend doing it.

To download the “Fire and Ice Barefoot Runner’s Survival Guide to Barefoot Running” for free, visit


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