How To Help Chafing While Running

As a seasoned runner, I understand the struggle of dealing with chafing during runs. It can be painful, uncomfortable, and can really put a damper on your performance. Over the years, I’ve discovered various techniques and products that have helped me combat chafing, allowing me to enjoy my runs without the fear of discomfort. In this article, I’ll share my personal tips and tricks to help you prevent and alleviate chafing while running.

Stay Dry and Lubricated

One of the most effective ways to prevent chafing is to keep your skin dry and lubricated. Before heading out for a run, make sure to apply a generous amount of anti-chafe cream to areas prone to chafing, such as the inner thighs, underarms, and nipples. Additionally, wearing moisture-wicking clothing can help keep sweat away from your skin, reducing the likelihood of chafing.

Proper Clothing

Choosing the right clothing can make a significant difference in preventing chafing. Opt for seamless and tagless running apparel to minimize friction against your skin. Compression shorts or leggings can also provide an extra layer of protection and support, reducing the chances of chafing in sensitive areas.

Hydration and Nutrition

Believe it or not, staying properly hydrated and maintaining a balanced diet can contribute to preventing chafing. Dehydration can lead to dry, irritated skin, making it more susceptible to chafing. Ensure that you drink enough water throughout the day and consume foods rich in essential nutrients, such as vitamin E and zinc, which promote skin health.

Post-Run Care

After completing your run, it’s essential to take care of your skin to prevent chafing from worsening. I recommend taking a cool shower to soothe any irritated areas and gently patting your skin dry with a soft towel. Applying a soothing moisturizer or aloe vera gel can also aid in healing and preventing further chafing.

Listen to Your Body

Above all, it’s crucial to listen to your body. If you start to feel any discomfort or notice the beginning of chafing during a run, don’t ignore it. Address the issue immediately by adjusting your clothing, reapplying anti-chafe cream, or taking a short break to assess and alleviate the problem before it escalates.


Chafing can be a runner’s worst nightmare, but with the right preventative measures and care, it’s entirely manageable. By prioritizing skin protection, proper clothing, hydration, and post-run care, you can significantly reduce the likelihood of chafing and enjoy your runs pain-free. Remember to listen to your body and make adjustments as needed. With these strategies in place, you’ll be able to conquer any distance without the fear of chafing holding you back.