Day 103 - The Chafe

The chafe. 

It burns. It itches. It makes post-run hot showers much more painful than they strictly need to be.

If you run long distance, chances are you know what I'm talking about. Not everyone gets chafing on their standard run on a crisp, clear, sunny day, but most have experienced it at least once or twice after a particularly sticky and sweaty run, or a long run in the rain. It's a hot topic on just about every beginner's running forum I've seen, and many experienced runners continue to struggle with it.

A friend of mine emailed me about a week ago asking about chafing. In particular, she wanted to know whether I had any suggestions for minimising boob chafe.

Yes folks, your boobs can get red, raw, and chapped from running.

So can your butt, your thighs, and - especially for guys, who don't have the benefit of a protective layer of sports bra between their bodies and their shirts - your nipples.

I have a particularly hard time with butt chafe on long runs. I don't know what that says about me and the delicate skin on my behind, but I do know that it is incredibly unfortunate to arrive home after a 20k run and find sitting down uncomfortable.

So what can you do to minimise chafe?

I'm no expert, and I continue to experience intermittent chafing problems, but here are some basics that have helped me out in my transition to longer distances.

What You Wear

It's been my experience that clothing can have a pretty big effect on the development of chafing, and many find that changing their running clothing can help reduce, and sometimes completely eliminate, chafe.

Your Sports Bra

Probably most relevant for the female runners in the crowd, a sports bra that doesn't fit well or is constructed poorly can cause some seriously uncomfortable hot spots, particularly on the undersides of the sisters (some call them breasts...meh) and under the straps. If you're getting sore in these areas, it's worth investing in a well-fitting high-quality sports bra that is constructed with running in mind. Usually chafe in this area is the result of a sports bra that is too big and allows a lot of rubbing and movement, so it's worth getting fitted to make sure that you are wearing the right size. As a girl with a bigger chest, I prefer to go to a specialty boutique for a fitting (Secrets From Your Sister, in Toronto, is my personal favourite) and then go from there. Once you know your size, there is a world of online and brick-and-mortar stores that cater to hard-to-fit girls, big, small, and just awkward (there are some possibilities that come highly-recommended here, here, and here. I have not yet ordered from these shops, as I really do like SFYS, so this is not a personal recommendation).

This poor guy knows all about nipple chafe.

Your Shirt

The shirt tends to be less of a problem for female runners, but male runners seem to find that wearing a cotton shirt increases nipple chafing, to the point that they may bleed (yikes!). Cotton can feel great when you first put it on, but as it gets sweaty or wet with rain, it gets heavy and can rub against your chest with force! It's well worth investing in a technical shirt with a wicking fabric, since they stay relatively dry and light even in the wettest conditions.

Your Underpants

Yep, I hear that underpants can be a source of chafe. It's not all that surprising when you consider that most underpants are cotton blend. They get heavy and rough with sweat, and can cause a lot of rub. There are some undergarments out there that are designed for running. I haven't personally run in running-specific underwear, but this will probably be the next addition to my kit. I do find that my Icebreaker Merino wool underwear is less likely to chafe than other options, but they are not cheap! It's worth noting that, in my experience, not wearing underwear does not solve the problem. Yes, I've tried. Yes, it made the situation worse.

Your Shorts

If your thighs touch, you are completely normal. 

Ever since I learned from a teenager about "thigh gap", I feel like I've got to say that any time I talk about thighs. The trouble is that if your thighs touch when you run, you can end up with a raw and chafed area on your inner thighs. Speaking from experience, this is really painful and can make walking, standing, and just existing a seemingly-insurmountable task. Incidentally, if you've ever walked 10k along the shore of Aegina in a dress, fresh out of the salty ocean, to catch a ferry, you know what I'm talking about. But that's a story for another day...

Some people find that compression shorts keep their thighs from touching enough that they can avoid chafing. This can be a good solution, and I wear compression shorts under my running shorts in hot weather. Otherwise, I find that wearing running crops or tights in a technical fabric solves the problem for me.

What You Do

Running Conditions

Most chafe seems to develop in hot, sweaty conditions or during runs in heavy rain. I suppose you could avoid running when it's hot or rainy, but where's the fun in that?

Applying Anti-Chafing Products

My behind is plastered in BodyGlide.

I'm partial to BodyGlide. It comes in a nice little deodorant-like stick, and you can swipe it onto your inner thighs or the underside of your breasts to lube your situation up and allow your skin to glide smoothly across fabrics (or other skin). It won't solve all your problems, but it does create a nice protective barrier. I also use BodyGlide on a couple of my usual foot hot spots (the side of my foot near my great toe, the underside of my pinky toe) to reduce blisters, especially when I run in new shoes.

I have also used non-petroleum jellies in the past. I hear that Un-Petroleum is good, but I've personally used Live Clean Baby Non-Petroleum Jelly. It's a little less convenient to apply than BodyGlide, and it can feel a bit wet, but it does provide a slightly better barrier when you need some more intense protection.

I know that many people use Vaseline, and I've heard it works quite well. I prefer to avoid petroleum-based products, but it all boils down to personal preference.

Bandaids or Other Plasters

Again, not as relevant for the ladies, but I hear that men who run long distances often prefer to cover their nipples with plasters for reduced nipple chafing. Sounds legit.

Losing Weight

I hate to advocate weight loss for the sake of weight loss, but I did find that my propensity to chafe significantly decreased when I lost weight. Inches off my thighs meant that they just didn't rub together the same way. Unfortunately, now my sports bra doesn't fit as well - meaning boob chafe is happening! - so it's back to the drawing board there.

So you've got the chafe...

...what do you do now?

If you've done everything you can but are still chafed and uncomfortable, you are in for a rough couple of days while things heal. In my experience, you've got to let that chafed area air out as much as possible. Light clothing (or none at all, if you are roommate-free) keeps the area dry and comfortable. Gold Bond powder can be a life saver when it comes to reducing pain and itching.

Pro tip: Do not get a chafed area waxed, no matter how much you don't want to have to shave your underarms or bikini area while on vacation in Greece. Ahem...

Happy chafe-free running, my friends.

And check out my new shoes!