Chafing is one of those running-related injuries that you almost feel wimpy complaining about because, after all, it’s just a skin irritation. But for those of us who have been victims of this ailment, you know just how painful it can be (especially when the water hits your chafed areas in the shower – owww!).
If you’ve never experienced running-related chafing before, consider yourself very lucky. But don’t get too comfortable with your chafing-free status because it only takes one long run when your running clothes are rubbing the wrong way to cause that painful burning and stinging sensation.
Some of the most common areas where runners are prone to chafing include: around the bra line (women), nipples (men), inner thighs, groin, butt, and under the arms.
So how can you prevent chafing? Follow these steps and check out our round-up of chafing prevention products.
Avoid cotton clothing and socks.
Wear running clothes and socks made of synthetic materials that wick moisture away. These materials, such as synthetic blends like polyester and nylon, are designed to pull sweat away from your skin, keeping you dry and reducing the likelihood of chafing.
Don’t wear cotton clothing because once it gets wet, it stays wet. In addition, cotton is a rough material and when it’s constantly moving against your skin, it can rub your skin raw.
Tight clothes are less like to cause chafing.
Chafing can be caused by loose running clothing, so it’s better to wear snug-fitting clothes that offer support without being too tight. Compression garments, like compression shorts or tights, can be particularly effective in reducing movement and friction.
Wear sports bras that fit properly and are made of synthetic materials.
For women, make sure you’re wearing a good, synthetic sports bra with smooth seams. A poorly-fitting sports bra can lead to chafing. If you get a new sports bra, make sure you test it out on some shorter runs before wearing it for a long run.
Protects nipples by covering them.
Nipple guards or adhesive strips can offer an extra layer of defense against chafing. These small accessories, such as Nip Guards or NipStrips, create a barrier between your nipples and your clothing, reducing friction and preventing irritation.
Stay hydrated.
Proper hydration is also important to preventing chafing. Make sure you’re staying hydrated before, during and after your runs. You’ll know you’re well-hydrated if your urine is a light yellow color like lemonade. During your runs, drink for thirst.
Use a lubricant on chafing-prone areas.
Applying a lubricant or anti-chafing balm to areas prone to friction, such as the inner thighs or underarms, can create a protective barrier and reduce irritation. Spread a thin layer of BodyGlide, Vaseline, or other lubricant on vulnerable areas. Chafing most often occurs around the bra line (women), nipples (men), inner thighs, and under the arms.
Products to Prevent and Treat Chafing
Here are some products you can use to protect even your most sensitive areas from chafing.
Best Cream: Chamois Butt’r Original Anti-Chafe Cream
If you prefer a soothing cream to help prevent and treat chafing, Chamois Butt’r Original Anti-Chafe Cream is easy to apply and a big favorite among endurance athletes, especially cyclists. It’s non-greasy, contains no artificial fragrances or colors, doesn’t have a strong scent, and won’t stain your clothes. This cream is especially useful if you get chafed between your butt cheeks.
Best for Feet: Gold Bond Friction Defense Stick 
Best Stick: Body Glide
One of the most popular anti-chafing products among runners, Body Glide is an allergen-free, plant-based, no-petroleum stick that goes on like a deodorant stick. It comes in several different formulas, including Foot, Cycle, or Sun, so it’s easy to find one that suits your needs.
Best Budget: Vaseline
It’s a bit messier than some other chafing prevention products, but you can’t beat the price of petroleum jelly such as Vaseline. Just make sure you don’t lay it on too thick; a thin layer is fine.
Best Natural: Run Guard Natural Anti-Chafe
Made from beeswax and plant-based ingredients, Run Guard is a great option for those who want a natural product. It’s also free of scents, dyes, and chemicals, so it’s ideal for those with sensitive nose or skin. The stick formula is easy to apply and stays on, even during sweaty runs.
Best for Chafing Treatment: A + D Ointment
If you forget to use a lubricant or you missed a spot, use some A + D Ointment to heal your irritated, chafed skin.
Running coach, marathon runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
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