The 24 Most Embarrassing Running Problems (And How to Laugh Your Way Through Them)

Running isn’t always glamorous.

Sometimes, it’s downright embarrassing.

But here’s the deal—every runner goes through it. From chafing to digestive issues, there are moments in every runner’s journey that’ll make you cringe.

And you know what?

That’s totally fine.

Running isn’t just about chasing PRs or crossing the finish line—it’s about pushing through those uncomfortable moments and learning to laugh at yourself.

Trust me, I’ve had my fair share of awkward running moments, and I’ve learned to roll with the punches.

In this article, I’m sharing some of the most embarrassing running problems we all face and—more importantly—how to handle them.

1. Runner’s Trots

I know you might be cringing already, but trust me, you’re not alone.

Every runner has dealt with stomach problems at some point. For me, it all started on my very first long run.

I quickly realized that running isn’t all sunshine and rainbows. When my stomach started making strange noises, I knew I was in for a rough ride. But, like anything, you learn and adapt.

The first lesson? Not all pre-run snacks are created equal.

I remember downing a big breakfast with eggs, bacon, and toast before a morning run.

Rookie mistake.

By mile 3, my stomach wasn’t happy. And by mile 6, let’s just say my digestive system was staging a full-blown protest.

Now, I stick to something light before my runs—like a banana, some oatmeal, or a handful of nuts. Nothing heavy that’ll mess with my stomach.

And, importantly, I avoid any high-fiber foods, like beans, that can cause havoc on my gut during a run.

For longer distances, I make sure to snack on easily digestible carbs and hydrate well.

2. Blisters

Every runner knows the pain of blisters—and I’m no exception.

My first blister came early in my trail running days when I made the rookie mistake of wearing road shoes on rocky trails.

A few miles in, that familiar burning sensation showed up under my heel—and by the end, I had a giant blister reminding me why proper shoes matter.

The key to avoiding blisters? It’s all about fit and friction.

Make sure your shoes fit well—too tight or too loose is a recipe for trouble. Match your shoes to the terrain you’re running on.

Moisture-wicking socks are a must. If blisters tend to be a problem, try double-layer socks or blister-specific ones with extra padding.

When blisters happen, don’t panic. Small ones I leave alone and keep clean. Bigger ones I pop carefully and treat with ointment to prevent infection.

The best defense is well-fitting shoes, good socks, and treating blisters quickly without letting them stop your run.

With the right gear and care, blisters don’t have to slow you down.

3. Farting While Running

4. Leaky Bladder

Let’s get real—leaky bladder is one of those awkward running problems nobody talks about enough. This is especially the case among female runners.

If it happens to you mid-run, don’t let it shake your confidence. Learn to accept it, take a deep breath, and keep going. Most folks won’t notice, and if they do, they’ve probably been there themselves.

Here’s how to prevent it:

• Always empty your bladder right before you head out—simple but crucial.

• Work on strengthening your pelvic floor muscles; it really makes a difference.

• Avoid drinking a ton right before a run. I stay hydrated all day but ease off fluids just before starting.

• And wear running gear designed to manage this issue—special shorts or underwear that help you feel secure.

5. Chafing

Chafing is one of those annoying problems that can ruin a great run if you’re not careful—but luckily, it’s mostly preventable.

Chafing occurs when there’s friction between your skin and clothing, especially when you’re sweating. That constant rubbing causes irritation, leading to painful red patches, blisters, or even open sores.

Running in hot, humid weather just makes it worse, as your skin becomes more prone to rubbing and chafing.

The first thing I do is wear the right gear. Moisture-wicking, tight-fitting clothes are a must.

On hot, humid days, I stick to compression shorts or anti-chafing leggings to cut down on skin rubbing.

I’m a big fan of anti-chafing balms. I slather them on spots that tend to rub—like my inner thighs, armpits, and feet. They create a protective barrier that stops friction before it starts.

Shoes and socks matter too. I always make sure my shoes fit right and wear moisture-wicking socks—sometimes even double-layer pairs—to reduce friction and avoid blisters.

6. Runner’s Gut (GI Issues)

If you’ve ever felt cramps, bloating, or that urgent need to dash to the bathroom mid-run, you’re definitely not alone.

What helped me was learning to avoid foods that trigger these issues. Things like beans, broccoli, and dairy became off-limits before runs.

I also started making sure I ate 2 to 3 hours before running to give my body enough time to digest. Eating too close to a run was a guaranteed recipe for cramps or an emergency bathroom stop.

For some runs, especially longer ones, I even tried taking anti-diarrheal medication beforehand. It’s not for everyone, but it helped me manage those rough days when my gut wasn’t cooperating.

7. Vomiting During Races

Nothing feels worse than that queasy, sick-to-your-stomach feeling when you’re miles into a tough race.

I came down with  that nausea wall during a hot marathon once—my stomach was flipping, and I was seriously worried I wouldn’t finish.

What saved me was paying close attention to hydration and fueling. Using sports drinks packed with electrolytes and taking energy gels helped keep my blood sugar steady and stopped the nausea from getting worse.

I also learned the hard way to start at a manageable pace. Going out too fast just overwhelmed my system and made things worse.

And if I ever felt the nausea creeping back, I reminded myself it’s okay to slow down or even walk for a bit. Listening to your body can be the difference between pushing through and having to quit.

Now, I pace myself, stay fueled, and respect the signals my body sends—because nobody wants to race with their stomach in knots.

8. Cramping (Leg Cramps)

There’s few things more frustrating than a sudden cramp twisting your calf or thigh right in the middle of a run.

I got caught off guard once during a long training run — my leg seized up hard, and I had to stop and stretch it out, losing precious time and momentum.

What helped me was making hydration a priority—sipping water regularly and adding electrolyte drinks to keep my sodium, potassium, and magnesium levels in check.

I also started warming up properly before runs, stretching my legs gently to avoid tight muscles that invite cramps.

And when it comes to food, I keep potassium-rich snacks like bananas and sweet potatoes handy, especially before longer runs. That extra boost really makes a difference in keeping the cramps away.

Now, I focus on staying hydrated, warmed up, and fueled to keep my legs cramp-free and my runs smooth

9. Sneezing Mid-Run

There’s nothing quite like a sudden sneezing fit to throw off your pace and break your flow—especially when you’re out running in spring or allergy season.

I learned this the hard way during a trail run when pollen was at its peak. One sneeze turned into a full-on series, and I struggled to keep my rhythm.

What helped me was taking an antihistamine or using a nasal spray before heading out. It really cut down on the sneezing and kept my nose clear.

I also always carry a small pack of tissues or a handkerchief tucked in my pocket. That way, if a sneeze sneaks up, I can handle it fast and get back to running without missing a beat.

Now, I prepare for allergy season like it’s part of race day gear—and it makes all the difference.

10. Nosebleeds While Running

I had my first experience with this during a chilly morning jog — out of nowhere, my nose started dripping, and I had to stop and clean up instead of pushing on.

What helped me was choosing running spots with a bit more humidity when I could—moist air really keeps your nasal passages happy.

I also made sure to stay well hydrated throughout the day, and sometimes I apply a little petroleum jelly inside my nostrils to stop dryness from creeping in.

Saline sprays became part of my pre-run routine too, moisturizing my nose and cutting down on those annoying nosebleeds.

Now, with a few simple steps, I keep my nose clear and my runs uninterrupted—even in dry weather.

11. Scrapes from Fallen Rocks or Tree Roots

If you’ve ever hit the trail, you know how easy it is to trip over rocks or tree roots—and end up with cuts or scrapes as a souvenir.

I learned this on a rough trail run when a sneaky root caught my foot and sent me sprawling. My legs were covered in scrapes for days.

Since then, I’ve made it a habit to really watch the trail ahead, taking shorter, controlled steps when the terrain gets tricky.

Wearing long sleeves and gloves helps protect my skin from nasty scrapes, and on tougher runs, I sometimes add elbow and knee pads for extra armor.

It’s all about being aware and prepared, so you can enjoy the trail without paying too much in bruises.

12. Fainting or Passing Out

I’ll never forget the Solo Surakarta Marathon when the heat hit me hard—and I ended up passing out on the course.

One moment I was running, the next, everything went dark. I woke up in the hospital with no memory of the last few miles. It was terrifying but taught me a crucial lesson.

Dehydration and heat exhaustion can sneak up fast, especially in tough conditions.

Since then, I’m serious about staying hydrated with plenty of water and electrolyte drinks, especially when it’s hot and humid.

I also make sure to eat a light snack before running—a good balance of carbs and protein—to keep my energy steady and avoid feeling dizzy or weak.

That experience taught me to respect the heat, listen to my body, and never take hydration lightly if I want to finish strong and safe.

Here’s how to avoid heatstroke while running.

13. Wardrobe Malfunctions

There’s nothing quite like your shorts riding up or a sports bra strap snapping right when you’re mid-run—and feeling everyone’s eyes on you.

I had a an ultra race where my shorts started to ride up around mile 4, and I was stuck trying to fix them while running. Not exactly my finest moment.

What I learned is to always test my gear beforehand. If it doesn’t stay put in training, it won’t on race day.

I also started carrying a backup outfit or at least a small emergency kit—think safety pins, a spare sports bra, or extra shorts—just in case.

That way, if disaster strikes, I’m ready to handle it without losing focus or feeling too embarrassed.

Now, I make sure my gear fits right and always pack a Plan B so I can run worry-free.

14. Sweat Stains

Sweat stains on your shirt can be embarrassing—especially when you’re rocking light-colored gear and everyone can see the wet patches.

What helped was switching to dark or moisture-wicking fabrics that not only keep me cool but also hide sweat better.

I also started using antiperspirant before runs to keep underarms dry and avoid those telltale stains.

Now, I focus on gear and prep that let me sweat freely without worrying about looking like I just jumped in a pool.

15. Overheating During Hot Weather Runs

Living in Bali, I know all too well what it’s like to run in hot, humid conditions pretty much year-round.

16. Butt Sweat

Running in hot weather can bring on some serious butt sweat—and trust me, it’s way more than just uncomfortable.

I’ve had those runs where the sweat leads to nasty chafing, making every step feel like a battle.

What turned things around for me was switching to moisture-wicking shorts and tights made from fabrics like polyester or nylon that pull sweat away and keep me dry.

I also started slathering on anti-chafing creams like Body Glide before runs to create a protective barrier against irritation.

Choosing looser-fitting gear or even specialized running underwear helped reduce friction and sweat buildup too.

Now, I can run without that sticky, painful feeling—and focus on the miles instead of my discomfort.

17. Bloated Stomach from Running

Feeling like your stomach’s swollen and heavy mid-run can really kill your momentum and motivation.

I’ve struggled with that uncomfortable bloated feeling, which makes every step feel harder than it should.

What changed for me was being mindful of what I ate before running—avoiding gas-causing foods like beans, broccoli, cabbage, and dairy.

Staying hydrated all day is key, but I learned to avoid gulping too much right before heading out to keep discomfort at bay.

Most importantly, I started giving myself 2 to 3 hours to digest a meal before running, letting my stomach settle.

Now, with careful planning around food and fluids, I can hit the road feeling light and ready, without that bloated heaviness slowing me down.

18. Tummy Gurgling

That noisy, bubbling stomach during a run can be seriously distracting—and pretty embarrassing when you feel like everyone’s noticing.

I’ve had runs where my tummy sounded louder than my feet hitting the pavement, making me feel super self-conscious.

Switching to smaller, lighter meals an hour or two before running helped a lot—heavy meals only seemed to crank up the noise.

If it’s a regular thing, I’ve found taking an anti-gas medicine like simethicone before runs can really quiet things down.

I also learned that starting my run relaxed matters—stress and anxiety tend to make the gurgling worse, so calming my mind before heading out keeps my stomach calmer.

Now, I focus on the miles instead of the noises, running with more confidence and less distraction.

19. Getting Lost on a Run

There’s nothing more frustrating than realizing you’re off-course on a trail or in a new area—and suddenly your run feels twice as long and way tougher.

I’ve had my share of accidental detours, wandering around unfamiliar streets wondering how I ended up so far from where I planned.

What helped me was planning my routes ahead using tools like Google Maps or Strava, so I knew exactly where I was headed.

I also started using GPS running apps like Strava or Komoot with turn-by-turn navigation—game changers for staying on track.

And when I’m in a new spot, I make a point to notice landmarks and street signs. That way, if I get turned around, I can find my way back without panic.

Now, I run confident and focused, knowing I’m never really lost—even in new territory.

I’ve also written a guide on how to not get lost while running.

20. Cracking Your Head on a Low Tree Branch

Trail running means keeping your eyes sharp—especially for low-hanging branches that can catch you by surprise and leave you with a painful bump.

I’m a trail running junkie and no stranger to this. I always make a point to keep my head up and scan the trail ahead for any obstacles.

Wearing a hat gives me shade and a little extra protection, while a sweat-wicking headband keeps sweat from blurring my vision so I don’t miss hazards.

Staying alert like this helps me avoid those sudden, painful surprises and keeps my focus on enjoying the run.

21. Running into Objects or People

Running through crowded streets or busy parks means you’ve got to stay sharp—or risk accidentally running into someone or something.

I’ve had a few close calls where I clipped a fellow runner or bumped into a signpost—awkward and sometimes painful.

What helped me was keeping a safe distance from others and being aware of what’s around me at all times. When passing someone, I slow down to give myself room.

Adjusting my pace when obstacles pop up or choosing quieter times like early mornings or late evenings makes a big difference too.

And whenever I can, I stick to designated running paths to avoid collisions with pedestrians or cyclists.

Staying aware and pacing smart keeps me safe and avoids those awkward bumps that can throw off a run.

Running on a track? Follow the etiquette. 

22. Nipple Pain (Male Runners)

Nipple chafing is one of those surprisingly painful issues that can sneak up on male runners, especially during longer sessions.

I remember a long run where the irritation got so bad it was all I could think about, making every stride uncomfortable.

What helped was switching to a snug compression shirt that cuts down on friction between my skin and fabric.

I also started applying Vaseline or anti-chafing creams to create a protective barrier and keep irritation at bay.

And finding a shirt that fits just right—neither too tight nor too loose—made all the difference in preventing painful rubbing.

Now, I can focus on my run without that distracting, painful reminder every step of the way.

23. Sweating from Places You Didn’t Expect

Sweating doesn’t just happen where you expect it—sometimes your palms or feet get drenched, making running uncomfortable and distracting.

I used to struggle with sweaty palms that made gripping my phone or water bottle tricky, and slippery socks that led to blisters on long runs.

What changed things for me was switching to moisture-wicking gloves and socks designed to keep those areas dry.

I also started using antiperspirant on my hands and feet before runs—it sounds odd, but it really helps control sweat and keeps me comfortable.

Now, I don’t have to worry about slippery grips or soggy socks stealing focus from my run.

Here’s how to handle over sweating from running.

24. Pants Falling Down During a Run

Few things are more distracting than your shorts or pants slipping down mid-run—forcing you to stop, pull them up, and lose your rhythm.

I had a frustrating run where my loose shorts kept sliding, making me constantly adjust instead of focusing on the road.

What helped was switching to running clothes with a secure waistband or an adjustable drawstring that actually stays put.

I also started wearing compression shorts or tights—they fit snugly and stay put no matter how hard or long I run.

Now, I run worry-free, knowing my gear won’t betray me and mess with my pace.

Dealing with Embarrassing Running Issues During a Race or Run

When you’re in the middle of a race or long run, it’s easy to let embarrassing issues mess with your head.

Blisters, chafing, gas, or even the dreaded side stitch—they can all shake your confidence, especially with other runners or spectators around.

But here’s the thing: you’re not alone. Every runner has had to deal with something like this. The key is to stay calm and not let it control your thoughts.

Here’s what I do when an embarrassing issue pops up during a race or training run:

1. Stay Calm and Focus on the Solution

First, I take a deep breath and remind myself it’s just part of the process. No need to panic. Whether it’s a side stitch or chafing, I just focus on dealing with it. I’ll slow down, take a few deep breaths, or find a bathroom if I need to. Getting worked up only makes things worse.

2. Laugh It Off

If you’ve had an embarrassing moment during a race, you know how it feels like everyone’s watching. But here’s the thing—most people probably won’t even notice. If you need to stop and take care of something, just laugh it off. We’re all going through the same stuff, and a quick smile or joke can actually help ease your nerves and get you back in the race.

3. Focus on the Finish Line

When things get tough, I always keep my eyes on the prize. Whether it’s crossing the finish line or completing a tough long run, I remind myself of that feeling of accomplishment waiting for me. That finish line is waiting, and nothing is going to stop me from crossing it.

4. Accept That Embarrassment Happens

Once I accepted that embarrassing moments are part of the journey, it got a lot easier to handle them. Embarrassment is only temporary, so it’s not worth letting it hold me back. I stay focused on the bigger picture—my growth as a runner.

Conclusion

Mental toughness doesn’t happen overnight—it’s something you work on, just like any other part of your training.

The more I work on my mental strength, the easier it is to push through tough moments, whether it’s an embarrassing issue or a physical challenge.