Running shoes are rubbing... 2 days before an event... help!

Can you ride your bike up instead? Running's for fools.

If you don't already wear them; I find the 1000 mile double layer socks great for avoiding chafage of the feet:

https://www.1000mile.co.uk/products/fusion-double-layer-anklet-sock

I'd grab a pair of those; and stick a compeed over the affected area as well.

Ultimately; it might be a bit too late; and you're probably going to have to clean the blood off the inside of your shoes 😀

Good luck !

defo not 2 socks it will just get worse

Leave it in the fresh air to dry out as much as you can before the event, Then a compeed plaster lightly taped up for the event, tak a pain killer and man up and deal with the pain later 🙂

Also..

I run fairly regularly and my Sauocny Endorphin runners have served me well for the last 12 months.

I know there's debate around how often you should change your running shoes but 12 months of regular running seems to be pushing it a bit? I've now adopted a system of having two pairs of shoes active - an older pair and a newer pair. The new are relegated to old and a new pair bought. That way I always have a backup and the newer pair are usually used for longer runs.

Compeed blister plaster. I wouldn't wear a second pair of shoes, as that might just cause more issues, due to the additional thickness.

Check you're not over-tightening your shoes or not tightening them enough.

It might also be worth putting some adhesive dressing over the top of the compeed plaster to keep it in place & take the brunt of any rubbing that might occur.

If you don’t already wear them; I find the 1000 mile double layer socks great for avoiding chafage of the feet:

Snake oil IMO. If a shoe fits properly you dont get blisters (unless you are doing nuts events/mileage, and then fro what I have seen people jut accept blisters as part of the process)

Burst the blister and go run. Deal with it after the run.

Oh and as @Scotroutes suggests, get some new shoes.

Snake oil IMO.

Maybe; but I find them comfy; and it's not like they are particularly expensive vs other technical socks. I'd go with "not for everyone"; but anecdotally; I've worn them for years and never suffered with blisters; YMMV 😀

Compared plaster, trick is to warm them before application and then they will mould to the contour of your feet. Put it between your hands for a minute and it will soften, then peel and put it on. Hold on place firmly then good to go

Soles of feet are very sweaty but I would be confident it'll stay in place

Also remove and check your insoles for grit. A lot of little tiny air holes in the foam and can get clogged with tiny bits of grit. It's surprising how much gets in there

Re popping a blister, use a sterile needle with a thin thread attached, thread it through the blister and leave the thread passing through and taped in position. The thread stops the hole closing and refilling. Blister will dry out.

Lastly I have never done this but my oppo cut a hole in his foot bed under the blister, swore it took pressure off the point of pain

I'd also add your shoes are probably done at 12months

Go with the bike. Running is for losers ! There is a reason the wheel was invented.

Re. the blister. Burst it and cover it with Compeed. Add an extra layer of heavy duty plaster of tape over it before the run.
Don't double sock, use socks you know and trust, but think about applying Vaseline or similar to the area that rubs.
Re. Shoes, if you want to use the same pair then if the insole is moving, you could try some double sided tape to hold it in place.
But, a year of running suggests new shoes are needed to me.

thanks for all the reply's folks!

thankfully i have some compeed plasters so will apply one of those. i will avoid extra pairs of socks.

And yes, running does suck, but its a nice change from riding at times.

Top tip about running two pairs of shoes @scotroutes , even if the initial investment might be a bit much.

I do agree that its probably time for some fresh footwear. It just feels like a bit of a waste when they are still in good condition.... despite seeing many km's!

It just feels like a bit of a waste when they are still in good condition…. despite seeing many km’s!

Do you not do mountain biking as well?

Running is mega-cheap by comparison.

I do agree that its probably time for some fresh footwear. It just feels like a bit of a waste when they are still in good condition…. despite seeing many km’s!

But they obviously are not in great condition if they have started giving you blisters.

Unless you have changed socks recently?

It's obviously condition dependent (i.e are they torn with the outsole peeling off) and also depends on how heavy you are etc. but I thought the general guideline was 500 miles or 3 years for a pair of decent running shoes.

Even if you do low mileage the midsole rubber does harden over time, hence the 3 years limit as well as the mileage limit.

My Brooks Ghost are coming up to 500 miles (and eek - 4 years) so will need replacing soon.

I've got a mate who was a cyclist (I used to give him lifts to races) but he's a very good Vet fell runner now - top 5 in races. Asked if he's coming back to bikes, reply was 'way too expensive'.

Asked if he’s coming back to bikes, reply was ‘way too expensive’

Lunge looks around at the size of his running shoe collection, hmm, not sure I'd 100% agree with that...

I always use KT tape to cover the blister area on my foot. Much cheaper in the long run that Compeed plasters.

Also anti blister running socks from Runnderwear are amazing. And very comfy.

I do agree that its probably time for some fresh footwear. It just feels like a bit of a waste when they are still in good condition…. despite seeing many km’s!

Golden rule of running shoes is as soon as you start getting minor niggles/injuries, and you feel like you've done roughly ~500km+ in the pair, it's time for a new pair. This is a niggle - so the shoes have had it.

Yes it's wasteful / a shame. But no worse than buying bike tyres every year. Runners might go through 2-5+ pairs of shoes a year but really that's their only environmental impact, I don't think that's so bad. The shoes are then useable as everyday/gym/whatever shoes until they fall apart - whether by you or if they get shipped off to a '3rd world country' for someone else to make very good use of.

Get the exact same pair/size ordered next-day and break them in the day before? Could be marginally risky though - the new ones will be significantly more springy and not 'caved in'

Edit: +1 Compeed

@chakaping absolutely! Despite finding out the hard way that decent shoes are worth their weight it gold, i still wince a bit at the prices.... but am happy to spend millions on bike parts!!! 😀

@FunkyDunc yup, you are right, seems like this is the signal to say they need replacing!

@stumpy01 thanks for the advice, good to know.

@flannol sound advice. as you say, sounds like they need replacing. i did think of a replacement pair, but i think i rather get through this one then go shopping for some new pumps and try something different (unless thats a bad idea and folks generally stick to what they know?!)

Lunge looks around at the size of his running shoe collection,

You're not the same size as OP are you?

😉

Have a good one v7, looks like a nice event. I'd be going the compeed and a big area of tape around/over it, it's not likely a blister form yesterday will be sound tomorrow so just strap the whole area down and get on with it. If you know your shoes can take it, I'd get them through the washing machine tonight too, freshly washed with no grit are less likely to chafe or pull.

they obviously are not in great condition if they have started giving you blisters

Yep - so much of shoe "condition" is internal. Midsoles, shanks, heel cup are all subject to deterioration and can be goosed while the tread and uppers still look OK.

This happened to me the week before a half marathon with 1200m climb. Front of my arch was bleeding after a half length training run. A new pair of padded socks did the job.

it didn’t stop my legs from hurting though

A quick cheaper fix, is a brand new pair of your favorite run socks.

This thread has inspired me. After a 7km run last night & seeing that my shoes are only a few km short of 800km (virtually 500 miles) I have just ordered some Brooks Ghost 14 from StartFitness - reduced from £130 to £65 so seemed like a no-brainer.

Hope the run goes well, v7fmp!

I don't get it when people shrug off decent socks for running.

The only time i ever get rubs or blisters is when i don't have my proper running socks on. My favourite shoes become terrible without decent socks

YMMV

spawnofyorkshire

I don’t get it when people shrug off decent socks for running.

The only time i ever get rubs or blisters is when i don’t have my proper running socks on.

I guess it's just one of those things that affects some people & not others.

I mainly run in some cheap tesco 'sports' ankle socks I bought years ago.
I've got a pair of running socks & honestly can't tell the difference.

I've also occasionally run in 'normal' socks if I've gone away somewhere with my running stuff but forgotten my sports socks - and not noticed any change in comfort.
The only time I've suffered with 'sock' discomfort was when I end up with a pair of socks with a really lumpy seam in the toe - but that's just cheap, rubbish socks.

I suppose it's a similar thing to people who can't go for a ride without slathering their butt crack in chamois cream, while others never need to use it.

The only time i ever get rubs or blisters is when i don’t have my proper running socks on.

Yeah I find beyond about 90 minutes of running, socks start really mattering for me. Generally if I forget to change out of cotton socks I regret it. I use cycling socks! As they're super smooth, if you get 'posh'- read: seamless smooth skintight poly - ones, similar to rapha (from aliexpress for $2/pair...)

Best of luck with the race

500km is bollocks IMO. The shoes may be knackered or not, an arbitrary mileage isn’t important.

Do people throw out tyres at 500km or have a look and use their judgement?

But using the same shoes day after day is asking for trouble.  Get a few pairs and rotate.

Snake oil IMO. If a shoe fits properly you dont get blisters (unless you are doing nuts events/mileage, and then fro what I have seen people jut accept blisters as part of the process)

Those particularly socks may well be snake oil, but, presumably most feet dont exactly fit full or half sizes and are usually somewhere inbetween. I usually wear normal running socks with a thin liner, in the shoes ive found to fit best (but never an actual perfect fit), and after 25 years of running have found that to be the best option available. For me anyway, someone else's feet will be different.

Ive been through a LOT of manufacturers, shoe shop fittings and shoe types in that time. Nike, Saucony, Mizuno, Inov8, Walsh, Adidas, Hoka, Altra, New Balance, Reebok, Brooks, Asics, Salomon, La Sportiva, and probably some ive forgotten about, road/road to trail/trail/fell.

well my foot survived!

Was a great event. First time up a proper hill, so that was a bit of a test. And whilst some struggled with running down the hill, i really enjoyed it... felt like free energy!

Nice work, any sign of a visit from Dr DOMS if thats your first proper hill?

Asked if he’s coming back to bikes, reply was ‘way too expensive’

Yeah, I laughed at that, too 🙂

I haven't added up how much my races have cost this year, but I could definitely have got a new bike (and not just a BSO) for the amount I've spent...

@piemonster - i had to google what DOMs was 😀 . but legs and buttocks are a little sore today, but nothing too bad. looking back i really rather enjoyed it. a challenge, but a good one. And i smoked both my running mates!