Guides · Evidence, not hype
Running skin care guides: blisters, chafing and breathing
Practical guides on blisters, chafing, breathing and recovery for endurance athletes. Every guide lists its sources. How we write our guides.
Feet
How to prevent blisters when running
How to prevent blisters when running: why they form, how common they are in marathons and ultras, and the steps with the best evidence, from socks to tape.
Feet
Hydrocolloid blister patches explained
What hydrocolloid is, how blister patches cushion and protect skin, when to use them before and after a blister forms, and how to make them stay on.
Skin
Runner's nipple: how to prevent nipple chafing
Why distance runners get sore or bleeding nipples, who is most at risk, and how to prevent it with guards, tape, lubricant and the right shirt.
Breathing
Do nasal strips help with running and workouts?
Do nasal strips help running? How external nasal strips work, what studies show about nasal airflow and performance, and how to use them in training.
Recovery
Silicone scar sheets: how to use them
What international guidelines say about silicone gel sheeting for scars, when to start after road rash or surgery, how many hours to wear it and what results to expect.
Hands
How to prevent hand rips (CrossFit, fitness racing, OCR)
Why palms tear on sleds, rigs, ropes and bars, how to manage calluses, and how to care for a hand rip so you can get back to training.
Skin
How to prevent chafing when running
What causes chafing in runners and triathletes, the areas most at risk, and how to prevent it with clothing, barrier products and anti-chafe film.
Race day
Marathon race-day skin checklist
A practical checklist for the night before and the morning of a marathon: what to pack and apply, in what order, so blisters and chafing do not end your race.
Feet
Should you pop a blister?
Should you pop a blister? When to leave it alone, when and how to drain it safely, aftercare and signs of infection, from dermatology and first-aid guidance.
Skin
Inner thigh chafing: how to stop it and treat it
Inner thigh chafing: why thighs chafe when you run, walk or ride, how to prevent it with clothing and barriers, how to treat it and when to see a doctor.
Feet
Hydrocolloid vs moleskin vs tape for blisters
How hydrocolloid patches, moleskin and paper tape differ, what the research says about each for preventing and protecting blisters, and which to use when.
Recovery
How to treat road rash
First aid for road rash after a bike crash, trail fall or obstacle race: cleaning, removing grit, keeping it moist and covered, tetanus timing and when to get medical care.
Feet
Black toenails from running
Why runners get black toenails (runner's toe), how shoe fit, nail length and downhill running cause them, how to prevent them, and when a dark nail needs a doctor.
Race day
What to bring to a marathon: race day packing list
A complete marathon packing list: race essentials, clothing, fuel and fluids, skin and blister care, and the post-race bag, plus tips from official race guides and ACSM.
Buying guide
Best blister patches for running: how to choose
How to choose the best blister patches for running: material, edges, shape and size, how long they stay on, and which type to use before a run or on a blister.
Buying guide
Nasal strips for running: how to choose
How to choose nasal strips for running and workouts: size and fit, sweat-resistant adhesive, color, skin sensitivity, and what the research says strips can and can't do.
Buying guide
Best anti-chafe for running: balm vs film vs guards
Best anti-chafe for running and anti-chafe for marathon day: balms, petroleum jelly, film, nipple guards and clothing, and what works for each body area.