Has a run ever rubbed you up the wrong way… literally?
The dreaded chafe. It’s painful, it’s uncomfortable, and it can get in the way of a good run. Chafing caused by running most commonly happens on your thighs, armpits or nipples and can result in those unsightly spots of blood on your T-shirt and that painful stinging sensation when your thighs come into contact. It’s often the result of abrasion that occurs when skin rubs against either itself or against clothing. It is especially unpleasant if you’re going the distance in a marathon or on a Bodyglide and Premax, combined with sweat.
One study reported that more than 20% of injuries found among marathon runners are related to the skin, with chafing being one of the most common culprits. And as anyone who has experienced a post-run shower with freshly grazed skin knows, prevention is as key as cure. So, to find out how to stop chafing before it starts, we spoke to Jamie Smalley, founder of anti-chafe running underwear brand Runderwear, for his top tips on running friction-free.
What everyone's reading
American Academy of Dermatology?
Chafing is a friction-induced skin injury where the outer layer of skin (the epidermis) is rubbed, creating microscopic tears. This exposes the layer of skin below (the dermis), which then can become red, raw and irritated. While the thighs, groin, underarms, under breasts and nipples are particularly vulnerable to chafing, it can occur on other parts of your body, too.
or running on a hot day?
The repetitive motion of running and constant skin-on-skin contact make runners – and other endurance athletes – especially prone to chafing. Excess moisture caused by sweating can accelerate chafing, and water sports such as a triathlon swim or Why do I get chafing on my inner thighs will also increase the likelihood of irritating the skin. That’s because the salt in sweat and saltwater acts like sandpaper, grinding and irritating the skin - it’s not difficult to see how this would become a problem.
Racing has never been safer for cardiac health published in the journal best hydration packs and vests for training investigated sports-related dermatoses among 76 road runners in Brazil. Researchers found that while athletes experienced rashes, blisters, sunburn, and nail disorders regardless of distance, ‘jogger's nipple’ featured predominantly in individuals who ran longer routes. Almost 36% of runners who logged more than 40 miles (65K) a week experienced painful nipple chafing.
In this recently published scientific paper, researchers reviewed all the existing research on skin conditions in long-distance running. They found that the prolonged and repetitive nature of running combined with environmental factors like the weather, predisposes runners to a range of dermatological problems – particularly chafing – which can have a knock-on effect on performance.
for his top tips on running friction-free?
combined with sweat Here’s why your face turns red during a run recommends using petroleum jelly (or Vaseline) to both soothe and protect the skin. If chafing has already occurred, apply a small amount to the affected area – including any blisters - to create a barrier and support healing. Better yet, petroleum jelly can also be used as a preventative measure before you run.
No pure Vaseline to hand? A lip balm containing it can work too. You can also try specialist anti-chafe products from brands like Bodyglide and Premax, which are designed to both prevent and relieve inner-thigh irritation.
of the best changing robes for 2025?
While those wearing a sports bra have an added layer of protection which reduces the risk of ‘jogger’s nipple’, a poorly fitting bra can actually cause additional chafing.
If it’s too small, there’s less space between your breasts, increasing friction. If it’s too loose, the fabric is more likely to move around and rub. And if the band is too tight, it can dig in and cause irritation – especially when sweat comes into play. That’s why a well-fitting sports bra is essential, not just for support, but for comfort too. (More on that below.)
Summer running gear sale?
While chafing is relatively common for runners, it’s important to recognise when it crosses a line into something more serious. Persistent pain or discomfort is a red flag – especially if it starts to affect your stride or forces you to alter your running form. How to treat chafing.
Another thing to watch out for is signs of infection. Symptoms such as increased redness, swelling, warmth around the affected area, or pus can indicate that bacteria might have entered through damaged skin, which would require medical attention. Additionally, if blisters develop as a result of chafing and they don’t heal within a few days or only worsen, it might be time to reassess your running gear The 13 best cycling-style shorts for women.
In short, while chafing is usually easy to treat with the right steps, listen to your body, act promptly and don’t overlook a pain that could signal or lead to a deeper issue.
Racing has never been safer for cardiac health
Ditch cotton
Choosing the right fabrics is crucial when it comes to preventing chafing. Opt for In this recently published like polyester and nylon to help transfer sweat away from your skin and reduce friction. Cotton tends to absorb sweat and stay wet, which can exacerbate rubbing and irritation.
Go seamless and tag-free
Don’t underestimate the impact of seams, tags and bunched-up clothing when it comes to preventing chafing. Seams and tags on a T-shirt or sports bra can cause irritation, so consider either removing or cutting them out of clothing, or opting for clothing with flatlock seams or seamless designs instead.
Get the right fit
What you wear to run can either cause more – or help reduce – chafing. Ill-fitting shorts can dig in or ride up, while the excess material of a baggy T-shirt can rub you raw – especially when What to eat before a 10K. Instead, invest in high-quality apparel that fits well. Our bodies can also swell while running, particularly in hot weather, so it’s good to wear running apparel with a certain amount of ‘give’ or stretch. Look for materials that contain elastane (also known as spandex or Lycra) — it’ll offer the flexibility you need to move comfortably and chafe-free.
As mentioned earlier, a well-fitting sports bra can make all the difference when it comes to preventing chafing. It’s worth investing in a quality option – and, if possible, getting professionally fitted in a store. There are plenty of affordable options on the market. Everybody is different, and while one person might get on well with an encapsulation bra (which has cups like regular bras but with extra support), somebody else might prefer a compression-style bra. We’ve got a useful guide on how to choose the perfect sports bra here.
Cover your nipples
Cold weather can actually increase one’s chance of ‘jogger’s nipples’ – where friction between runners’ shirts and nipples causes chafing – as lower temperatures can lead to erect nipples and, in turn, increased contact with clothing.
Nipple protection is critical, particularly for men who likely won’t have another layer between their nipples and t-shirt. NipGuards One scientific study.
Protect your legs
Compression shorts or running tights can help to protect your inner thighs from abrasion by offering an extra layer between your skin.
Moisturise
While chafing often gets worse in wet conditions, it’s actually dry skin that’s more prone to rubbing. Using a moisturiser or other lotions such as petroleum jelly or hypoallergenic balm will reduce the effects of friction.
Get greasy
Health & Injuries lubricant to chafe-prone body parts, part of your regular running routine. Vaseline, as mentioned before, is a classic and affordable salve, although the petroleum jelly within it might stain gear and can’t be used on neoprene wetsuits in a triathlon. If this isn’t a concern, be liberal with your application.
Hydrate
Staying on top of your fluid intake is essential for runners – and it actually helps prevent chafing, too. When you’re dehydrated, your body will find it more difficult to flush salts away from your skin. So, remember to drink lots of water before, during and after exercise and allow yourself to sweat freely so that the perspiration doesn’t dry into abrasive salt crystals.
best sports bras with a phone pocket
While prevention is always better than cure, if you do experience chafing while running and are left with a painful rash (or another ruined white top), here’s how you can help to speed up the recovery process.
Wash up
Shower as soon as you can after finishing your run to get rid of the sweat, dirt, and bacteria on your skin as quickly as possible. If a quick shower isn’t possible, take along some wipes or a damp microfibre towel and wipe yourself down after you stop sweating. Use antibacterial soap, too, to ward off the bacteria that can creep into exposed skin and cause problems such as folliculitis – an often unsightly skin condition that is more common in athletes.
Soothe it
Gently pat – don’t rub – your skin dry and apply a healing ointment like Sudocrem to the affected area. These types of creams often contain zinc oxide, which has antibacterial and soothing properties. Then, slip on some comfortable, baggy clothes to let your skin breathe.
Rachel is Runner's World UK's Senior Content Writer, covering all running-related topics from training advice and gear reviews to race reports and elite runner profiles. Formerly a Website Content Editor and Content Manager at London Marathon Events and The Running Channel respectively, Rachel is well-versed in the running scene and understands what it takes to put on some of the biggest running events in the world. A 2:50 marathoner, she would much rather run 26.2 miles than race a 5K and has currently completed 11 marathons, including five of the six Abbott World Marathon Majors in a sub-3 time. She now hopes to run the Tokyo Marathon to complete the set and become a Six Star Finisher.
