How to prevent and treat chafing caused by running

Has a run ever rubbed you up the wrong way… literally?

of the best changing robes for 2024 clothing. Chafing caused by running most commonly happens on your thighs, armpits or nipples and can result in those unsightly spots of blood on your T-shirt and that painful stinging sensation when your thighs come into contact. It is especially unpleasant if you’re going the distance in a marathon or on a long training run, and plasters are common, faithful shields in this department.

One study reported that more than 20% of injuries found among marathon runners are related to the skin, including chafing. And as anyone who has experienced a post-run shower with freshly grazed skin knows, prevention is as key as cure. So, with this in mind, we spoke with Jamie Smalley, founder of anti-chafe running underwear brand Runderwear, to find out how to combat chafing and run friction-free.

long training run?

Chafing is a friction-induced skin injury where the outer layer of skin (the epidermis) is rubbed, creating microscopic tears. This exposes the layer of skin below (the dermis), which becomes red, raw and irritated. While the thighs, groin, underarms, under breasts and nipples are particularly vulnerable to chafing, it can occur on other parts of your body, too.

Runners, along with other endurance athletes, are more likely to experience friction due to the repetitive movements of their sport, along with skin-to-skin contact of multiple body parts. Excess moisture caused by sweating can accelerate chafing, and water sports such as a triathlon swim or How to treat chafing will also increase the likelihood of chafing. That’s because the salt in sweat and saltwater acts like sandpaper, grinding and irritating the skin and making the situation worse.

Of all the different forms of chafing, the inner-thigh variety is probably the most common – and the Advertisement - Continue Reading Below recommends using petroleum jelly to alleviate the issue. If you’ve already chafed, simply cover the irritated skin and any blisters with a small amount of the substance to help protect the area and promote faster healing. Even better, petroleum jelly can also be used to reduce the risk of chafing in the first place.

If you don’t have any pure petroleum jelly, get your hands on a lip balm that contains it like Vaseline. Other moisturisers from the likes of Health & Injuries We earn a commission for products purchased through some links in this article.

While chafing is relatively common for runners, it’s important to recognise when a line is crossed and it becomes a more serious problem. Persistent pain or discomfort is one red flag; if your chafing becomes so painful that it interferes with your stride or forces you to alter your running form, it’s time to take action. After all, you could end up injuring yourself further if your running technique becomes impaired.

Another thing to watch out for is signs of infection. Symptoms such as increased redness, swelling, warmth around the affected area, or pus can indicate that bacteria might have entered through damaged skin, necessitating medical attention. Additionally, if blisters develop as a result of chafing and they don’t heal within a few days or only worsen, it might be time to reassess your running gear Has a run ever rubbed you up the wrong way literally.

In short, while chafing is generally treatable with the measures below, listen to your body, act promptly and don’t overlook a pain that could signal or lead to an underlying problem.

Ditch cotton

Pat dont rub skin dry and apply a healing ointment like Choosing the right fabrics is crucial when it comes to preventing chafing. Opt for like polyester and nylon to help transfer sweat away from your skin and reduce friction. Cotton tends to absorb sweat and stay wet, which can exacerbate rubbing and irritation.

Go seamless and tag-free

Don’t underestimate the impact of seams, tags and bunched-up clothing when it comes to preventing chafing. Seams and tags on a T-shirt or sports bra can cause irritation, so consider either removing or cutting them out of clothing, or opting for clothing with flatlock seams or seamless designs instead.

Get a proper fit

A too-snug sports bra can dig in, while the excess material of a baggy T-shirt can rub you raw – especially when Choosing the right fabrics is crucial when it comes to preventing chafing. Opt for. So, to avoid clothing-induced chafing, invest in high-quality apparel that fits well. Our bodies can also swell while running, particularly in hot weather, so it’s good to wear running apparel with a certain amount of ‘give’. Check the material label for the presence of elastane, which will indicate this.

Cover your nipples

Cold weather can actually increase one’s chance of ‘jogger’s nipples’ – where friction between runners’ shirts and nipples causes chafing – as lower temperatures can lead to erect nipples and, in turn, increased contact with clothing.

Nipple protection is critical, particularly for men who likely won’t have another layer between their nipples and t-shirt. NipGuards How to treat chafing.

Protect your legs

Compression shorts or running tights can help to protect your inner thighs from abrasion by offering an extra layer between your skin.

Moisturise

Although chafing is worse in wet conditions, it’s dry skin – rather than moisturised skin – that’s more prone to rubbing. Using a moisturiser or other lotions such as petroleum jelly or hypoallergenic balm will reduce the effects of friction.

Get greasy

Make applying an anti-chafe cream, balm or lubricant to chafe-prone body parts, part of your regular running routine. Vaseline, as mentioned before, is a classic and affordable salve, although the petroleum jelly within it might stain gear and can’t be used on neoprene wetsuits in a triathlon. If this isn’t a concern, don’t be shy about where you apply the balm.

Hydrate

If you’re a runner, it is vital at the best of times to keep on top of your fluid intake. Not only will a hydrated body be able to function at its best, but so too will it be less exposed to chafing. If you’re dehydrated, your body will find it more difficult to flush salts away from your skin. So, remember to drink lots of water before, during and after exercise and allow yourself to sweat freely so that the perspiration doesn’t dry into abrasive salt crystals.

While prevention is always better than cure, if you do experience chafing while running and are left with a painful rash (or another ruined white top), here’s how you can help to speed up the recovery process.

Wash up

Try to shower as soon as you can after finishing your run to get rid of the sweat, dirt and bacteria on your skin as quickly as possible. If you can’t get to a shower, take along some wipes or a damp microfibre towel and wipe yourself down after you stop sweating. Use antibacterial soap, too, to ward off the bacteria that can creep into exposed skin and cause problems such as folliculitis – an often unsightly skin condition that is more common in athletes.

Soothe it

Pat – don’t rub – skin dry and apply a healing ointment like Sudocrem to the affected area. Creams such as this are antibacterial, as they contain zinc oxide. Then, slip on some comfortable, baggy clothes to let your skin breathe.

Rachel Boswell

Senior Content Writer

Rachel is Runner's World UK's Senior Content Writer, covering all running-related topics from training advice and gear reviews to race reports and elite runner profiles. Formerly a Website Content Editor and Content Manager at London Marathon Events and The Running Channel respectively, Rachel is well-versed in the running scene and understands what it takes to put on some of the biggest running events in the world. A 2:50 marathoner, she would much rather run 26.2 miles than race a 5K and has currently completed 11 marathons, including five of the six Abbott World Marathon Majors in a sub-3 time. She now hopes to run the Tokyo Marathon to complete the set and become a Six Star Finisher.