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The Herd | Edition 24
Mal Whitfield and Summer Blister Avoidance Tips
The Herd | Edition No. 24
Welcome back to The Herd! With summer heat rolling in, we’re tackling two things every runner should know: how to avoid blisters and chafing when the temps rise, and the incredible story of Mal Whitfield—Olympic gold medalist, Tuskegee Airman, and one of the most remarkable athletes of his era. Let’s get into it!
Mal Whitfield
Mal Whitfield, known as "Marvelous Mal," was one of the most dominant middle-distance runners of the 1940s and 1950s, and a pioneering figure in both athletics and military service. Raised in Los Angeles after losing both parents at a young age, Whitfield was inspired to pursue Olympic glory after sneaking into the Los Angeles Memorial Coliseum during the 1932 Games. He joined the U.S. Army Air Forces in 1943 and served as a Tuskegee Airman during World War II, later flying 27 combat missions as a tail gunner in the Korean War (1, 2, 3).
Whitfieldʼs Olympic career was extraordinary. At the 1948 London Olympics, he became the first active-duty service member to win Olympic gold, capturing the 800 meters and anchoring the U.S. 4x400-meter relay team to victory, while also earning bronze in the 400 meters (1, 4). Four years later, at the Helsinki Games, he repeated as 800-meter champion—matching his Olympic record—and added a silver in the 4x400-meter relay (4, 5). In total, Whitfield won five Olympic medals: three gold, one silver, and one bronze, and set multiple world and U.S. records during his career (3, 4).
After retiring from competition, Whitfield became a global ambassador for sport, coaching and mentoring athletes across Africa and working for decades as a goodwill ambassador. His achievements on the track and in service to his country made him a trailblazer, earning induction into numerous halls of fame and recognition as one of the most influential figures in American and international athletics (4, 6).
No Burn, No Blisters: Summer Running Survival Tips 🏃♀️🔥
When the temps rise, so does the chance of blisters and chafing. Here’s how to stay smooth, comfortable, and pain-free on hot summer runs.
🧴 Butter Up
Apply anti-chafe balm (like Body Glide, Vaseline, or Squirrel’s Nut Butter) to high-friction spots: underarms, inner thighs, sports bra lines, and feet.
Reapply if you're going long or running in serious heat/humidity.
🧦 Wear the Right Socks
Skip cotton—it traps moisture and causes blisters.
Go for moisture-wicking, seamless, synthetic or wool-blend running socks.
Double-layer socks can help reduce friction for long runs or races.
👚 Choose Smart Gear
Moisture-wicking, well-fitted clothing helps reduce rubbing.
Look for tagless seams and avoid anything too loose or too tight.
Compression shorts under running shorts = inner thigh protection.
👟 Mind Your Feet
Break in shoes gradually to avoid rubbing at pressure points.
Keep feet dry—powders or toe socks can help on extra hot days.
💡 Pro Tips:
Tape trouble spots with kinesiology or blister tape before long runs.
Post-run care: Clean and moisturize areas that took a beating to avoid irritation buildup over time.
Pain-free = powerful. Run smart this summer! 👣☀️
Accomplishment will prove to be a journey, not a destination.
That’s all for this week!
Whether you’re chasing miles or just trying to stay comfortable out there, a little prep goes a long way—especially in summer heat. Mal Whitfield showed us what it means to push boundaries with grit and grace, and we can all carry a little of that into our own runs. Stay cool, stay smart, and we’ll see you next week with more stories and tips from the road.
