Chafing can be a run-ruiner. Follow these tips and tricks to stop chafing so you can have a more enjoyable running experience!
It’s no secret that I’ve been dealing with quite a bit of chafing this summer. It’s been exceptionally hot and humid. Plus I’ve been wearing shorts that are probably past their prime. (They’re cute, what can I say?) I even runfessed that I chafed three times in one week recently. Ack!!
If you’ve never experienced chafing, consider yourself lucky. It’s not a pretty sight. I’ve fallen victim to chafing time and again and it doesn’t feel awesome. So how can you stop chafing and run happy? Find out!
5 Tricks for Runners to Stop Chafing
Chafing occurs when the skin is rubbed raw during athletic activity. It can happen due to clothing being too tight or restrictive, a piece of fabric touching skin in just the “right” way to cause excessive rubbing, or by simply being too wet and sweaty. Friction, restriction, and wet skin are all contributors to chafing. If you don’t want to chafe, you must address those factors.
1. Run when humidity is low.
When humidity is high, you’re almost guaranteed to sweat more. Avoid chafing by running when the humidity is at its lowest for the day.
2. If you can’t run when humidity is low, run during the coolest part of the day.
It’s not always possible to run when humidity is low. If you’re unable to get out with low humidity, try to run when it’s cooler out. Think 6:00 am instead of 11:00 am.
3. Lube up — a lot!
Lube is a runner’s best friend and one of the easiest ways to stop chafing. There’s no such thing as too much lube when it comes to running in hot and humid conditions. Lube up much more than you think you need and be sure to slather it on nice and thick.
Some good ones to try include:
- Trail Toes
- Betwixt Chamois Cream
- Body Glide
- Body Glide Skin
- Squirrel’s Nut Butter
- Pjur Active Anti-Chafing Gel
Keep trying different brands until you find one that works for you. And don’t be afraid to try another one later down the line if your tried-and-true stops working!
4. Don’t forget your toes!
Don’t forget to care for your feet. Lube those tootsies of yours especially if you’re running trails with water crossings!
5. Wear appropriately fitting clothing.
Word to the wise: if your clothes are too tight, too loose, or too anything, you have a high probability of chafing. And it won’t be pretty. Thighs, groin, underarms, bra line — make sure whatever it is fits how it’s supposed to or you’ll be sorry!
One last pearl here — if you do chafe, get some Aquaphor. It will help speed the healing process and soothe the skin while it’s still somewhat raw.
Happy running!
xo
Let’s talk!
What’s your trick for staying chafe-free?
Do you have a favorite brand of lube?
Check out the original version of this post from September 2017!
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34 Comments
Chafing is so painful! I wear compression shorts to keep my thighs to themselves.
I’m gonna have to start doing wearing those I think. This summer has been baaaaaad.
Fortunately, I don’t have too many issues with chafing…but it still happens, often when I least expect it. Aquaphor is a miracle product, though!!! And so is Pjur Active 😉
Yes it is! I really love it.
Every damn week in a different (and often unusual) place. I think when the humidity is this high, this long, and you’re running long — unless you’re stick thin, it’s probably gonna happen. And I’m not stick thin.
On top of that, I got my first blister from Wed’s run! And the hits just keep on coming. 🙁
My best chafing tip — and it works like a charm — if you have chafed, apply lube to the areas before you shower. It won’t hurt. I actually usually use calendula ointment on chafed areas, but lube works too. Otherwise I might never shower again!
Really?? That’s a good idea. Do you Wash the area or leave it alone?
Yikes! I chafe in all kinds of spots and only when I forget to lube up! This is such a good reminder. I also like Triple Paste and Calmoseptine for those unmentionable areas.
Ugh I chafe even WHEN I lube sometimes!!
I have chafed in places where one should NEVER chafe. I’ll just leave it at that!
Body Glide is my best friend during the summer. If I don’t use it, very bad things happen, lol
ME TOO. The struggle is real!!
Chafing is the worst! I go through phases where it happens a lot and then I won’t get it for months. I usually get it when I wear short sleeve shirts w seams. Tanks are better for me.
Tanks are better for me too. I chafe in the shorts area though. Ugh.
I rarely chafe, thank goodness, and if I do it’s usually on my arms. One reason I love my skirts, the inner shorts really help prevent chafing. Great tips!
Lucky lady!! I need to try compression shorts.
I don’t often chafe, but when I do, I agree with you – Aquaphor is my best friend.
You’re a lucky, lucky girl!!
Also – look for clothes with no seams or tags. I love Body Glide myself!!
Yeah the no seams thing is HUGE. I used to love Body Glide but it stopped working for me. Whomp whomp.
I don’t usually have a problem with this but when I was marathon training (during the winter even) I would sometimes chafe around the elastic band of my sports bra. That made showering painful!
Ugh, that’s the worst. I’ve only chafed there once thankfully!!
I never use lube. 🙁 Sometimes my lower back where my shorts rub chaffe a little bit. This winter, of all times, my right hip would chaffe a little from my running tights. Now THAT was a surprise!
Oh wow, that is a surprise!! You’re lucky you don’t need lube. Keep it that way!
The only times I’ve chafed were because of tags in my clothing. Gotta take those off…though I think everything should just have the “tag” printed on the main fabric in the first place!
I totally agree. Tags are annoying!!
I wear compression shorts to protect my thighs. That’s the one place I count on chafing. I need long compression shorts too since the short ones ride up.
I’ve tried one pair of compression shorts but they were too tight on my belly. I need to keep looking.
I almost never chafe. Skirt Sports takes care of my bottom half and the combination of bras that fit right, soft tanks, and a ton of deodorant takes care of the top half. The only exception has been chafing of the girly bits at the last two MCMs. I need to figure that out by October…
The girl bits are the WORST. And that’s where I’ve been chafing all summer. UGH.
My thighs rub and I live in Texas. It’s not a matter of “if”, it’s a matter of “when”. I can’t wear the cute short shorts so I wear longer ones that cover the spots that rub. I’ve been lucky with bras and have quickly figured out which are chafe proof for longer runs. Never tried shorter shorts with lubes because it’s not worth having to cut my run short if it doesn’t work out!
I feel ya, girl. I travel with my Trail Toes. I have individual packets of it and never leave home without one!
Taking care of your legs after a run will also help minimize your discomfort. Start by showering as soon as possible, in lukewarm water. Hot water and chafed thighs is just a recipe for pain! Pat your skin dry — don t rub — to minimize irritation. And then be sure to follow up by moisturizing your skin with a good lotion, coconut oil or shea butter. If you are dealing with raw, irritated skin, skip the moisturizing step and instead go for a diaper rash cream like Desitin or A+D Zinc Oxide cream. It sounds crazy, but the active ingredient is zinc oxide, which makes it antibacterial as well as soothing.
I have friends who swear by Desitin but after seeing my kids scream when I put it on their diaper-rashed tushies, I don’t go near the stuff! Aquaphor is great for me. 🙂
Thanks for adding these tips — they’re all spot on!
Probably controversial but… another one would be to lose weight. I chafe more when I’m heavier! I’ve had chafing under my arms like where my arm hits my torso during stride and I also had some bra line chafing. The bra line was actually because the bra was too big so I got rid of it but for my arms I think it’s due to having an extra 10 lb or so on my frame right now. In the past when I was thinner the chafing wasn’t as much of an issue.
I’m sure that might be an issue for some people but definitely not all. I’ve found certain shorts are the cause of my issues so I’ve learned to avoid those ones for longer duration runs.