Running Warehouse banner

Trail Running Course

Trail Running Hack: Blister Control Kit

“If ignorance were bliss, he’d be a blister.”

The Hot Spot – These initially soft-spoken friction areas, can turn into the obnoxiously in-your-face blister if left unattended. Running with blisters definitely can remove some of the fun out of the run, so managing a hot spot early-on has rarely been a bad decision although I have likely ignored this advice on more than a few occasions. Still learning…

Try and put out the flame before it becomes a big old fire! (Photo: Courtesy Mr. Thomas @

So what can you do if you are in the middle of a long training run or miles from potential support or drop bags in a race?

Well, this was my issue a couple weeks ago while enjoying some epic trail time with a good friend Matt. I rarely have blister issues but five miles into a 17 mile run I had created a whispering hot spot on the outer edge of my right heel. By mile seven, it was rather annoying. I tried various lacing adjustments, readjusted my socks, looked for a boulder positioned at the back of the shoe…nothing provided the continuous relief I was looking for.

After a brief regrouping at our vehicles, I dug through my run bag looking for some Body Glide or tape…nada. Fortunately, Matt dug though his center console and found an old tube of a lip therapy product. I gave it a try and rubbed a bit of the lubricant on the tender hot spot and my foot enjoyed the final 10 miles without any discomfort. Niiiiicccee!

So this got me thinking of a simple, small, low-cost setup that you could easily bring along during those longer runs or epic races and address those hot spots before they start yelling at you. Depending on the situation/individual, sometimes a lubricant will work best, other times a covering of some type will do the trick.

Welcome the portable two-for-one trail running hack – the Blister Control Kit.


  • Purchase a tube of lip therapy. I would likely purchase one with ingredients I could actually pronounce.
  • Wrap a few revolutions of your favorite tape (duct tape, etc) along the body of the tube.
  • The transportation truck is not required…although fun!
  • Then toss the tube in a handheld pocket, or some other pocket you likely have on your body and you have yourself a simple little self-care kit.

I know this lip lube easily upped the joy factor in the remainder of my run, maybe it can do the same for you.

What do you think?

Be active – Feel the buzz!

David –

About the author

David Hanenburg David Hanenburg is the passionate dirt-lovin' creator of Endurance Buzz and has been playing in the endurance sports world since 2000 after knockin' the dust off of his Trek 950 hardtail thanks to a friend asking to go ride some local dirt. In 2007 he ran his first ultra on the trails and fell in love with the sport and its people. For more information on David's endurance sports journey, check out the About page.

8 Responses to “Trail Running Hack: Blister Control Kit”

  1. on 03 May 2011 at 2:10 pm Matt D.

    excellent idea, I have a bigger blister kit I keep in my hydration pack, but this is PERFECT for just slipping in a small pocket for any run. Thanks.

  2. on 03 May 2011 at 4:15 pm David Hanenburg

    Thanks Matt! Its small size and multi-functional use seems like it could be quite useful…and the magic of duct tape could be used for all sorts of wacky trail running issues.

    Happy Running! 🙂

  3. on 08 May 2011 at 2:58 pm Cliff

    Wow, thanks a ton for this great idea. I wish I had read this post this morning. I had some tape slip off today when I was 5 miles from my car and I was considering chopping my pinky toe off.

  4. on 09 May 2011 at 10:25 am David Hanenburg

    Hey Cliff – No worries. Your little piggy may now run with some sense of peace, knowing it will not be leaving your foot any time soon. 🙂

  5. on 08 Nov 2011 at 1:53 pm James

    The single best anti blister and anti chaffing products I have found are from Skin Strong. They have a spray, cream and powder. I formerly used Bodyglide. I got a sample of Slather in a goodie bag last summer. Didn’t take long to throw my Bodyglide in the trash. Hands down the best I have ever tried.

  6. on 08 Nov 2011 at 8:25 pm David Hanenburg

    Thanks James. I haven’t heard of Skin Strong. I was frustrated when I went to the products site and couldn’t find the ingredients in it. Maybe I missed it but I hunted around for a while.

    Do you have that info?

  7. on 13 Mar 2012 at 2:19 pm Lori Enllow

    Will throw it in the pack for my 4 hour trail run down at Talimena Saturday! Chances are good I will need it!

  8. on 14 Mar 2012 at 6:56 am David Hanenburg

    Hey Lori – Glad you liked the kit idea, now I hope you don’t have to use it. 🙂 Have a great run!