How to Not Chafe as a Runner

Running does a great deal of good to help you improve your lifestyle -- it can make you healthier, it can make you more energetic and it can give you a better attitude. But without proper preparation, running can also deliver a great deal of pain and discomfort in the form of chafing. Once you start to chafe, it is quite difficult to get rid of it. Knowing how not to chafe to start with will go a long way to ensuring you can run comfortably and at the distance and pace you want.

Things You'll Need

  • Water
  • Compression shorts
  • Sweat-wicking clothing
  • Talcum powder
  • Petroleum jelly or anti-chafing product
  • Plaster
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Instructions

    • 1

      Keep yourself hydrated throughout the day and during the run. If you come into a race or long run dehydrated, salt crystals can form on the skin which will increase friction and thus chafing during your run.

    • 2

      Wear snug, sweat-wicking fabrics. Wear compression shorts underneath your running shorts to prevent skin contact while still allowing the skin to breathe and letting the blood circulate. Wear snug-fitting shirts which allow the arms to swing without rubbing too much against the side of the shirt and also reduce the chafing of nipples.

    • 3

      Wear sweat-wicking sports bras or plaster over the nipples to prevent chest chafing. These items will deliver moisture to the surface and keep your chest from chafing.

    • 4

      Apply talcum powder, cornstarch or potato starch if you do not have compression shorts. Use the powder to keep your skin dry and chafe-resistant.

    • 5

      Lubricate the areas of your body that are prone to chafing with petroleum jelly, an anti-chafing product or balms if the other options do not work. The lubrication will decrease the friction and reduce chafing.