How to Enjoy Trail Running at Night: Tips and Tricks

Blisters are a common annoyance for anyone who enjoys outdoor activities like hiking, running, or biking. These painful skin irritations can quickly derail your fun, but with the right prevention and treatment strategies, you can keep them from becoming a major setback. Here’s how you can handle blisters effectively.

What Causes Blisters?

Blisters are typically caused by friction. When your skin rubs against your shoes or socks repeatedly, the body produces fluid beneath the skin, forming a blister. While friction is the primary culprit, other factors like moisture, swelling, and foot abnormalities can worsen the situation. Moisture softens the skin, which increases the likelihood of blisters, especially during long runs or hikes.

The Role of Friction, Moisture, and Swelling

During intense activity, like running a marathon or hiking for long distances, your feet can swell by up to half a shoe size. This tightens the fit of your footwear, creating new hotspots or aggravating existing ones. Added to that, sweat softens the skin, making it more prone to damage from rubbing. This is why blisters are more common in marathons, where the intensity and duration of the effort cause significant perspiration and foot swelling.

Blood Blisters: What You Need to Know

When the friction becomes severe, tiny blood vessels in your feet can rupture, leading to blood blisters. These are often more painful and require careful attention. Blood blisters typically form in areas of your feet where bones stick out, like the toes or the ball of the foot. If one of these blisters forms, extra caution is necessary to avoid infection and promote healing.

Prevention: How to Stop Blisters Before They Start

Preventing blisters is far easier than treating them. The following strategies can help you avoid the discomfort of blisters on your adventures.

1. Change Socks Regularly

Moisture is one of the main contributors to blisters. Marathon runners often carry an extra pair of socks to swap into when their current ones become damp. Dry feet are far less likely to develop blisters, so always have a clean, dry pair ready, especially on long or rainy hikes.

2. Double Up Your Socks

For long hikes or if you’re carrying a heavy pack, consider wearing two pairs of socks. The inner pair should be thin and moisture-wicking, while the outer pair should offer additional padding. This double-layer approach reduces friction and helps keep your feet dry.

3. Invest in Good Quality Socks

While high-quality socks might cost more, they are essential for blister prevention. Look for synthetic socks that wick moisture away from the skin and provide extra cushioning. Choose socks that fit snugly, as socks that are too loose can bunch up and cause friction.

4. Break In New Shoes Gradually

Even if your new shoes are the same size as your old ones, they can cause blisters if they’re not properly broken in. Start with short hikes or runs to allow your feet to adjust to the new shoes. This will give your shoes time to mold to your feet and reduce the risk of blisters.

5. Use Powder or Antiperspirant

To help reduce moisture, apply powder (cornstarch, baby powder, or talcum powder) inside your shoes and socks. Powder can absorb sweat and help keep your feet dry. You might also use an antiperspirant on your feet to prevent excessive sweating during long outings.

6. Keep Calluses Intact

Calluses act as natural protection for your feet, so avoid removing them unless absolutely necessary. However, to prevent them from becoming too hard and cracked, moisturize your feet regularly. A good foot cream will help keep calluses soft and prevent discomfort.

7. Protect Hotspots Early On

If you feel a hot spot developing, take action before it turns into a full-blown blister. Applying blister pads like Moleskin or Compeed can help cushion the area and prevent further rubbing. Ensure the patches are large enough to cover the area entirely, and round off the edges to prevent them from peeling off.

8. Use Lubricants

Petroleum jelly or anti-chafing balms can be applied to your feet, especially on hotspots. This reduces friction and helps prevent blisters from forming. When using patches, applying a lubricant on top can make them more effective and reduce discomfort caused by friction.

Treating Blisters That Haven’t Popped

Even with the best prevention strategies, blisters can still occur. If one forms, it’s important to address it promptly to avoid further issues.

1. Don’t Pop Unnecessary Blisters

If your blister hasn’t popped, avoid puncturing it unless necessary. The skin covering the blister serves as a natural barrier to infection. Only lance a blister if you’re worried it might burst on its own and expose the raw skin to bacteria. If you do pop a blister, make sure to clean it properly to avoid infection.

2. Use Molefoam for Small Blisters

Instead of popping a small blister, protect it with a piece of Molefoam cut into a donut shape. This creates a cushion around the blister, preventing further irritation. You can also cover it with a Moleskin or Compeed patch to offer extra protection.

3. Lance Blisters That Are Likely to Pop

If a blister is large and at risk of bursting, carefully lance it with a sterilized scalpel or needle. Be sure to make a small incision at the edge of the blister to allow the fluid to drain out. Once drained, cover the area with a clean bandage or blister patch to protect it from infection.

Treating Open Blisters

If a blister has already popped, here’s how to treat it.

1. Trim Excess Skin Carefully

Only remove the flap of skin if it’s torn or dirty. If you need to trim it, do so carefully to avoid further damage to the area. Clean the raw skin underneath with an antiseptic wipe, and allow it to dry before covering it.

2. Cover the Blister

Apply antibiotic ointment to the exposed area, then cover it with a sterile bandage. For larger blisters, use a gauze pad and adhesive fabric tape. Moleskin or Compeed patches are great options too, as they provide a good cushion and stay in place.

3. Watch for Infection

Signs of infection in a blister include redness, warmth, swelling, and pus. If any of these symptoms appear, seek medical attention as soon as possible. Infections can lead to serious complications, so it’s important to take them seriously.

Blood Blisters: Special Care Needed

Blood blisters require extra care since they have a higher risk of infection. It’s best to let them heal naturally, but if they’re large, you can drain them carefully following the same procedure outlined above. If you have a health condition like diabetes, heart disease, or HIV, avoid draining blood blisters yourself and consult a healthcare professional.

Pack a Blister Kit

A small blister kit can be a lifesaver on the trail. Keep it lightweight by pre-cutting Moleskin patches and rolling adhesive tape around a cotton spool. Pack a few antiseptic wipes, gauze pads, and Molefoam donuts to cover any hotspots or blisters that might develop. A small ziplock bag can keep the kit organized and ready for use.

Get Back to Your Adventure

Blisters may be a hassle, but they don’t have to stop you from enjoying your hike or run. By taking preventive measures and knowing how to treat blisters properly, you can keep your feet in good condition and continue exploring the great outdoors.

When you’re headed out for a longer run, especially in more challenging environments, having a way to carry water, an extra layer, and snacks can make all the difference. Enter hydration packs and vests—essential gear for any runner tackling extended distances or tricky terrain. While it’s hard to imagine running without these tools today, it wasn’t all that long ago that runners had to make do with nothing more than a water bottle and a lot of determination. Now, with numerous brands offering top-notch hydration solutions, choosing the right one can be a bit overwhelming. This guide is here to help you narrow down your options based on what matters most to you.

Choosing the Right Capacity

When selecting a hydration pack or vest, it’s important to think about two main factors: water storage and gear capacity. While some experts suggest that a certain volume of water or gear is ideal for a specific distance, these numbers can be limiting. Your needs will vary based on the environment, weather, and terrain. For example, a desert run might require a lot of water but only a few essentials, while a wet, forested trail may call for less water but more gear. It’s important to factor in all these variables when deciding on your hydration solution.

Water Capacity

The amount of water you need to carry depends on how much fluid you lose through sweat and how far you are from water sources. On average, most runners will need between 400-800 ml (13.5-27 oz) of water per hour, depending on the heat, exertion level, and body size. For longer runs with no reliable water sources, you may need to carry several liters.

Hydration vests vary in their capacity. Some, like those with bottle pockets, can carry around 1 liter, while others, featuring a reservoir, can hold up to 3 liters.

Gear Capacity

The gear you carry is influenced by the run’s length, terrain, and conditions. For most runs, you’ll likely want to bring a few essentials like sunscreen, a rain jacket, and perhaps a light first aid kit. For longer or more demanding runs, you may need to add a headlamp, water filter, phone, or even a GPS device. The right hydration vest will have enough space to accommodate these items without making the pack feel bulky.

While it’s tempting to go for a pack with more capacity “just in case,” too much empty space can lead to discomfort, as gear can shift and bounce with every stride. For most runners, finding the right balance—where the vest holds the essentials without being too large—is key. Some runners opt for two packs: one for short runs and another for longer adventures.

Water Bottles or Reservoir?

When deciding between bottles or a reservoir, the main consideration is personal preference. If you expect to carry more than 2 liters of water, a pack with both bottles and a reservoir is ideal. For smaller distances or lower water needs, a single water system is enough.

Pros and Cons of Bottles

Bottles have the advantage of allowing you to monitor how much water you have left at all times. It’s easy to refill them during a run, and many vests feature pockets designed for easy access. Soft water bottles, which are commonly found in hydration vests, conform to your body and reduce sloshing—a problem often associated with hard bottles. However, soft bottles are less durable and more prone to punctures if dropped.

Bottles also tend to make the vest feel more balanced by shifting weight forward, reducing the amount of bouncing during your run. They also offer versatility, allowing you to carry both water and electrolyte solutions without mixing the two. However, you’ll have to remove and replace them each time you need a drink, which can be a hassle during long runs.

Pros and Cons of Reservoirs

Reservoirs allow you to carry more water in one container, which can be ideal for longer runs. They also allow you to hydrate hands-free, making it easier to drink while on the move. However, refilling a reservoir during a run can be more cumbersome compared to bottles. You may need to remove the reservoir from the pack and submerge it in a water source, which can be inconvenient. That said, many runners find the convenience of having all their water in one container worth the extra effort.

If you do opt for a reservoir, a useful tip is to remove the excess air after refilling, which can help minimize sloshing.

Key Features to Look For

Hydration vests come with a variety of features that can improve comfort, storage capacity, and safety. Here are a few features to consider when choosing your pack.

Pockets and Storage

Hydration vests usually have several pockets for small items like gels, snacks, and a phone. Make sure the pockets are easy to access without having to stop. Zippered pockets are more secure, but they can be harder to access quickly. Stretchy mesh pockets, on the other hand, offer more flexibility.

Trekking Pole Keepers

If you’re a runner who uses trekking poles, look for a vest that includes trekking pole keepers. Some packs allow you to stow poles vertically on the chest straps, while others offer horizontal storage at the bottom of the pack. This feature makes it easy to carry poles without disrupting your stride.

Breathability

For runners who tend to heat up quickly, look for hydration packs with mesh panels or breathable materials. Areas like the back, shoulder straps, and waist should be well-ventilated to keep you cool during hot runs.

Reflective Strips

If you’re running in low-light conditions, reflective strips are crucial for visibility. While some vests offer minimal reflective features, consider adding extra lights to your pack for better safety during night runs or on poorly lit trails.

Whistle

Some hydration vests include a whistle attached to the sternum strap. A whistle can be a lifesaver in an emergency, as it’s much louder than your voice. While it’s a small feature, it’s one that can increase your safety on long, remote runs.

Getting the Right Fit

The right fit is essential for comfort and to prevent chafing. Hydration vests should fit snugly without being too tight. Look for a vest with adjustable straps, so you can customize the fit depending on your body size or layers you’re wearing underneath. A snug fit will also prevent gear from bouncing around as you run.

If you’re a woman, consider trying on a women’s-specific vest. These tend to have a different shape, with more room for the chest and narrower shoulders, providing a more comfortable fit.

Conclusion

Choosing the best hydration pack or vest depends on your personal preferences and running needs. Whether you prioritize water capacity, ease of use, or added features, there’s a hydration solution for every runner. Take the time to test out different packs and consider factors like capacity, fit, and comfort to find the right one for your next adventure.