Riled up by the run-induced rubbing on your thighs, armpits or nipples? Here’s how to fight the friction.
Aye, there’s the rub – and by that, we mean chafing.
A source of literal friction for many runners, chafing is the result of abrasion that occurs when skin rubs against either itself or against clothing. Chafing on the run most commonly happens on your thighs, armpits or nipples and can result in unsightly speckles of blood on your T-shirt and a painful sensation of being attacked by a cheese grater. It is especially unpleasant if you’re going the distance in a marathon or on a long training run, or running on a hot day. And – as anyone who has had a post-run shower with freshly grazed skin knows – prevention is key.
With that 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.
What is chafing?
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.
Why are runners more susceptible to chafing?
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 from sweating, water sports such as a triathlon swim or damp weather conditions 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.
Why do I get chafing on my inner thighs?
Of all the different forms of chafing, the inner-thigh variety is probably the most common – and the American Academy of Dermatology 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 Bodyglide and Premax work in the same way to help soothe or prevent inner-thigh chafing.
How to prevent chafing
Ditch cotton
Choosing the right fabrics is crucial when it comes to preventing chafing. Opt for sweat-wicking and breathable fabrics like polyester and nylon to help keep 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 combined with sweat. So, to avoid chafing caused by clothing, 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
Nipple protection is critical for men. NipGuards and plasters are common, faithful shields in this department.
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
Apply an anti-chafe cream, balm or lubricant to chafe-prone body parts. 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 at risk of 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.
How to treat chafing
While prevention is always better than cure, if you do experience chafing while running and are left with a painful rash, here’s how you can help to speed up the recovery process.
Wash up
Try to shower soon after you finish your run to get the sweat, dirt and bacteria off your skin as quickly as you can. 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.
