Blister Talk: How Runners in Baton Rouge and New Orleans Can Keep Their Feet Happy

Blisters are the unwelcome souvenir no runner wants — especially if you’re training through the sweltering, humid conditions of south Louisiana. They form when friction, moisture, and heat combine to shear the upper layers of skin away from the deeper layers, creating that fluid-filled pocket we all know (and hate) as a blister.

For runners in Baton Rouge and New Orleans, blister risk skyrockets in the summer and fall thanks to our mix of heat, humidity, and often-wet training conditions. Whether you’re pounding the levee path in Baton Rouge, logging miles in Audubon Park, or training for the NOLA Ultra through those sticky August mornings, foot care is just as important as speed work or long runs.

The best strategy? Prevent blisters before they start. Here’s how:

• Choose the right socks – Opt for moisture-wicking, non-cotton fabrics with smooth seams. Brands designed for runners can dramatically reduce friction during high-mileage days.

• Lubricate hot spots – Use BodyGlide, petroleum jelly, or specialized blister balms on areas that tend to rub.

• Dial in shoe fit – Your shoes should allow for toe splay, keep your heel secure, and avoid pressure points. This is critical when your feet swell in the Louisiana heat.

• Trim toenails – Sharp nail edges can cause painful rubbing inside the shoe.

• Manage moisture – If your socks get wet from rain, sweat, or puddles, swap them out mid-run. Foot powders can also help in humid conditions.

• Break in gear – Never test brand-new shoes or socks on a long run. Gradually introduce them during shorter sessions first.

• Condition your skin – Build mileage slowly to toughen skin without overdoing it.

• Check your feet post-run – Look for redness, hot spots, or irritation before they turn into blisters.

Whether you’re training along the Mississippi River levee in Baton Rouge or tackling long runs through the French Quarter and City Park in New Orleans, your feet are your foundation. Take care of them, and they’ll carry you farther, faster, and with less pain.

If you have questions about blister prevention, running injuries, gait analysis, or a personalized training plan for Baton Rouge or New Orleans races, reach out — your best run is still ahead of you.