Blister prevention for the Three Peaks Challenge
Blisters are usually a friction problem. Solve friction early in training, not on event day.
Why blisters happen
- Foot movement inside the boot (fit or lacing issue).
- Wet feet (sweat, rain, stream crossings).
- Hotspots that are ignored during the first hour.
- Socks that bunch or seams that rub.
Boot fit: what to check
- Heel lift: your heel should not slide up and down significantly when climbing.
- Toe space: you should not hit the front of the boot on descents.
- Volume: too much space causes movement, too little causes pressure points.
See: walking boots guide.
Socks: simple beats clever
- Use hiking socks designed for boots, not thin everyday socks.
- Avoid cotton if possible, especially in wet conditions.
- Test your sock choice on long walks and hill days.
Prevention during training
- Identify hotspots: note exactly where you rub after every long walk.
- Fix lacing: adjust tension on climbs vs descents.
- Test tape or blister plasters on training walks, not for the first time on event day.
- Train in wet conditions when possible so you know how your kit behaves.
What to carry (lightweight)
- Blister plasters in at least two sizes.
- Zinc oxide tape or sports tape.
- Small scissors or a cutting tool suitable for tape (if you use tape).
- Spare socks in a dry bag.
On the day: respond early
- If you feel rubbing, stop and treat it immediately.
- Dry the area, apply tape or a plaster, then re-lace.
- Do not wait until the next rest stop if you already have a hotspot.
Next steps
Training and kit
Pair blister prevention with boot and waterproof choices.