Thank you for everyone who filled out the survey last week (even after I posted the wrong link). I always appreciate feedback, whether it's positive or negative. Negative feedback is what helps anything grow (as long as it's constructive and not mean).
For those wondering about the California Fires, I am about 20 miles away from the start of the LNU Lightning Complex Fire (which has become the second-largest fire in CA history). Because the winds are blowing in the opposite direction, my area has not been hit hard. Pena Adobe Park, where I ran recently, has been hit and was on fire. It was literally raining ash in Vacaville. Instead of snow coming down, it was ash. I have an emergency bag with essentials packed and we have kept the cats secured just in case, but right now, I'm ok.
Back to the newsletter-
I was surprised to learn from the survey many people wanted to know more about blisters! Blisters are an annoying running injury. You feel guilty calling it an "injury," but running on a bad blister is a painful issue.
For many runners, they get their "worst blisters" during a race. This is because heat and moisture intensify blisters. The longer and faster you run, the more you sweat. Plus, the longer you run, the more your feet swell.
What about blood blisters?
When your feet swell, the friction gets worse and your body will respond by producing fluid beneath the part of the skin that’s rubbing. If the friction continues, it will rupture blood vessels and create a blood blister. (My social media advice for the day is this: No one wants to see photos of your foot’s blood blisters.)
What are some reasons you may be getting blisters?
Blisters are traced back to friction which is usually caused by your socks or shoes rubbing against your skin. The more rubbing, the more painful the blister. A few causes of blisters:
Poor-fitting shoes: In my running ebook, I talk about the importance of proper fitting running shoes. If your shoe doesn't fit right because it's not long or wide enough, it can cause blisters.
Heat: Heat and moisture cause your feet to sweat and swell. If a shoe is too small and doesn't give your foot extra room, your foot will rub against the shoe.
Faster running in bad shoes: This is why you often get the "worst blisters" during a race. Those pointy racing flats don't do anyone’s feet favors.
Wrong socks: This is probably the most common cause of blisters. Usually, blisters are a sock issue. Say it with me, “cotton is rotten.” Stop buying cotton socks to run in. Cotton socks will soak up moisture and let it pool in your shoe. Non-cotton and synthetic socks wick away moisture, which allows your feet to breathe.
So how can you prevent blisters?
Get properly fitting footwear. It might feel too big or too wide, but bigger shoes allow your feet to breathe. You probably need a bigger running shoe than you think.
Get proper socks. A few brands that are great for running are Balega (thicker plush feel), Feetures (thinner, more compressive feel), and Stance (thinner and more fun colors). Each brand is made for exercise. While running socks are more expensive, they last a long time and will help prevent blisters. I've had pairs of Balega socks for years.
Finally, if you get a blister…treat it:
Don't let your blister fester or it could become worse. You could even end up in the emergency room. Here are a few pieces of advice:
Small blisters:
If a small blister (the size of a pea) isn't bothering you, it's okay to leave it intact. You can use moleskin to further prevent it from bothering you.
How to drain a large blister:
Wash your hands, wipe a needle with alcohol to sterilize it, and puncture the blister. Drain the liquid by pushing your fingers near the hole. Then use an airtight band-aid to keep it clean. I swear by these band-aids. They are available at most drug stores. They lock in moisture and allow you to heal faster. (Also, be sure to change the band-aid.)
Blisters under nails:
This should be cared for by a professional. If it's under a toenail, they usually drill a small hole (it's not as painful as it sounds).
Blisters are one of the most painful issues a runner can have. They are usually easy to prevent with the right fitting socks and shoes. Hopefully, you haven't had anything too bad.
You can find more information about treating blisters here.
What is Keeping Me Entertained?
Article: THREE-TIME OLYMPIAN SHANNON ROWBURY TURNING 2020 INTO “MIRACLE” SEASON
Video/Song: The Superhero Mask Song (My nieces are in this video and I think it’s a great way to teach your kids to wear masks. I have zero credentials to tell you what is good for raising kids other then I think the video is very well done and my nieces are in this video).
Article/Video: Jordan Hasay eyes strong finish to 2020
Article: Meet the Chicago Nun Running a Treadmill MarathonSister Stephanie Baliga hopes to make up for funds that would have been raised during the canceled 2020 Chicago Marathon.
Racing Info: London Elite Marathon Information Released
Humor: The Different Types of Hikers
Blog Post: Regaining my Love for Running with a Virtual Challenge
Shoe Review: Brooks Ghost 13 Shoe Review
Thank you to everyone who reads, subscribes, or shares! I have some fun giveaways coming up next month for subscribers!
Stay healthy and safe.
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Not sure where the "econ" came from in there very first line. Anyway, sorry about that and it's been updated. (I don't think it's necessary to send a brand new email out).