Running Comfortably: Tips to Combat Chafing Woes

Running Comfortably: Tips to Combat Chafing Woes

Posted by Jack Miller on 13th Apr 2024

Running is a fantastic way to stay fit, de-stress, and enjoy the great outdoors. However, for many runners, the discomfort of chafe can put a damper on their experience. Whether it's the friction between thighs, underarms, or clothing seams, chafing while running can be a painful and distracting issue. In this blog post, we'll explore effective tips and strategies to combat chafing and ensure a more comfortable and enjoyable running experience.

Understanding Chafing While Running

Chafing occurs when friction between the skin and clothing or between skin surfaces causes irritation and inflammation. This friction can lead to redness, soreness, and even blisters, making running a less-than-pleasant experience.

Tips to Combat Chafing While Running

Wear Moisture-Wicking Clothing

Opt for moisture-wicking fabrics that draw sweat away from the skin, such as polyester or nylon blends. These materials help keep the skin dry and reduce friction, minimizing the risk of chafing. Avoid cotton clothing, which can retain moisture and increase friction.

Get Anti-Chafing Products

Before heading out for a run, apply anti-chafing products such as creams, balms, or powders to susceptible areas, such as the inner thighs, underarms, or nipples. These products create a protective barrier on the skin, reducing friction and preventing chafing. Reapply as needed during longer runs or in hot and humid conditions.

Use Compression Gear

Compression shorts, leggings, or shirts can provide additional support and reduce friction during running. These garments help minimize skin-to-skin contact and provide targeted compression to key chafing-prone areas, such as the thighs and groin.

Use Lubricants

Petroleum jelly or specialized lubricants can help reduce friction and prevent chafing while running. Apply a thin layer to susceptible areas, such as the inner thighs, underarms, or nipples, before heading out for a run. These lubricants create a protective barrier that reduces irritation and discomfort.


Proper hydration is essential for maintaining skin health and reducing the risk of chafing. Drink plenty of water before, during, and after your run to keep your skin hydrated from the inside out. Hydrated skin is more resilient and less prone to irritation.

Mind Your Form

Pay attention to your running form and avoid excessive rubbing or friction-inducing movements. Minimize arm swing and keep your elbows close to your body to reduce friction in the underarm area. Maintain a smooth, fluid stride to minimize inner thigh chafing.

Take Breaks and Stay Dry

If running for an extended period, take regular breaks to allow your skin to breathe and dry off. Change out of wet or sweaty clothing as soon as possible to prevent moisture buildup, which can exacerbate chafing.

Chafing while running can be a painful and distracting issue, but with the right tips and strategies, you can minimize the risk and enjoy a more comfortable running experience. Whether it's choosing moisture-wicking clothing, applying anti-chafing products, or staying hydrated, proactive measures can make all the difference in preventing chafing while running. Incorporate these tips into your running routine to keep chafing at bay and enjoy smoother, more enjoyable runs. With proper care and attention, you can run comfortably and confidently, mile after mile.