Buzz
When you run for extended distances, chafing is bound to happen. It could be your thighs, bra straps, or even an area that didn’t bother you during a 10-mile run but starts to hurt during a 12-mile run. Here's how to tackle it.
Understand the Causes of Chafing
Chafing occurs when skin rubs against skin or clothing. Considering how many steps you take each minute and how long you run, the friction adds up quickly, leading to irritation.
Moisture, including sweat, softens the skin, making it more vulnerable to damage from friction. This is why chafing tends to be worse during the summer. If you regularly pour water over your head to cool off or run through streams on your trail runs, be cautious not to get areas prone to chafing wet.
Chafing can happen anywhere, but it’s usually the unexpected spots, like straps or seams on your clothes that didn’t cause issues on short runs. Anything you plan to wear on a long run should be something you've already worn on longer or at least medium runs to avoid unpleasant surprises.
Use Lubrication
The simplest fix is to get a stick of BodyGlide or a tub of Vaseline and apply it to areas that are prone to chafing. (Note that Vaseline may stain clothing and isn’t suitable for wetsuits if you're into triathlons, making BodyGlide a more versatile choice.)
Apply it before you head out, and if you're planning a long run, bring some with you to reapply during your run. Marathons often offer Vaseline at fluid stations or medical aid stations in the later stages of the race. Even mid-run, you can apply it to the chafed areas to help prevent further irritation.
Dress with Intention
If your thighs rub together in shorter shorts, consider switching to longer ones, such as bike shorts or compression tights. These are ideal for minimizing chafing.
For chafing caused by seams or straps, opt for seamless, tagless clothing. Snug-fitting attire tends to reduce friction, and sweat-wicking fabrics help keep you dry, preventing chafing.
Use Tape, But With Care
Tape can provide protection for your skin, but it’s important to use it wisely. It’s particularly effective for nipples, a common chafing spot for men. (Sports bras typically avoid this issue for those with breasts, but if you still experience nipple chafing, trying a better-fitting bra may help.)
Using tape on raw skin can exacerbate irritation, so it's better to opt for nipple tape or nipple guards, specifically designed for this purpose with gentler adhesive properties.
Tape can sometimes cause chafing rather than preventing it, particularly if it becomes wet and shifts or wrinkles. Additionally, the surface of the tape can irritate surrounding skin. For instance, after a long run leading up to a half-marathon, I noticed some chafing on my upper arm that I mistakenly thought was from armpit stubble. On race day, I decided to use kinesio tape (which I had received in my swag bag!) on the chafed area. While my arm felt fine, the tape rubbed against my armpit during the race, ultimately making things worse. In retrospect, I should have stuck with BodyGlide.
