Training For the Challenge for Life 20k Walk

Preventing Blisters

Blisters are mainly caused by friction, heat and sweating. Lubricating the skin can reduce friction and prevent blisters. Applying lubricants (like petroleum jelly or body glide) before putting on socks helps to reduce friction.

Minimizing moisture on the feet by using drying agents is another way to reduce blister formation. Apply foot powder or cornstarch to your feet before putting on socks. This helps the sock to glide over the foot a little more and prevent blisters.

Choose socks made from synthetic, soft wicking fabric such as coolmax (NO cotton - cotton can cause blisters on your feet). Carry a spare pair of socks. Change during your walk if your feet become sweaty or wet.

Your shoes must fit properly to avoid blisters. Too snug or too loose is always a problem. Ensure that there is 1/2 inch space between your longest toe and the end of your shoe. Be sure that you have enough room to wiggle your toes inside the toe box and that your heel does not slip when you walk. Choose shoes that breathe well and inspect the inside of your shoes for seams or worn areas that might produce extra friction.

Preventing Injury

Stretching will add flexibility and can make your walking more comfortable. Warm up for five minutes at an easy walking pace before stretching. Never stretch cold muscles or you risk tearing them. Find an upright pole, fence, or wall that will support you for leaning into some stretches.