Chafing—also called a friction burn—happens when skin rubs against skin or clothing for too long. Sweat makes things worse. Mix in heat, salt, and nonstop motion, and your skin takes a beating.
But here’s the good part: you can absolutely stop it before it starts.
You don’t have to suffer to prove you’re a runner. Even elite athletes and celebs get it if they’re not smart about their gear.
Over the years, I’ve picked up a bunch of no-nonsense tricks, both from my own mistakes and from helping runners all over Bali. These 11 tips can save your skin—and your training plan.
What Is Chafing and Why Does It Happen?
Think of chafing as your skin waving the white flag.
All that rubbing—under your arms, between your thighs, across your chest—slowly breaks the outer layer of skin down.
Now throw in some sweat or rain, and you’ve got a recipe for raw, burning patches.
And if the salt from dried sweat sets in? It’s like someone dumped sand in your running shorts.
Here’s the truth most folks don’t want to admit: it’s not just beginners or heavier runners. It’s everyone.
Stats show around 42% of runners deal with chafing at some point. It doesn’t matter how fit you are. You run in heat, humidity, or rain—your skin’s at risk.
Running in Bali taught me this lesson hard. I used to worry more about sunburn than friction burns.
Now? I carry Body Glide like it’s sunscreen.
What Really Causes Chafing?
Let’s keep it simple:
- Friction: Skin rubbing skin. Or skin rubbing seams. That’s the main enemy.
- Moisture: Sweat or rain makes it worse. Sweat feels fine at first, but once it dries, the leftover salt rubs like grit.
- Movement: The longer or faster you go, the more damage gets done.
But the upside? You can 100% prevent it. And we’re going to cover exactly how.
Chafing Hotspots: Where You’ll Feel the Burn
Chafing hits the usual suspects:
- Inner thighs (the dreaded “chub rub”)
- Groin area
- Under your arms
- Nipple zone
- Under the bra band
- Feet and ankles if your socks get soggy
Even weird spots like knees or elbows can catch friction if your form is off or your clothes fit weird.
The truth is, it depends on your body type and gear.
Big thighs? You’ll get more skin-on-skin. Tight bras? That band might trap sweat. Shoes too loose or socks too thin? Your toes are toast.
Here’s a quick fix list:
- Inner thighs? Wear compression shorts or liners.
- Armpits? Ditch sleeves or go sleeveless.
- Nipples or under-boob? Glide or tape up.
- Waistline? Avoid tight belts or anything non-breathable.
- Back and shoulders? Pad hydration straps and double-check your pack fit.
What You Wear Matters—Big Time
Lesson #1: Cotton is the enemy. I learned that the hard way.
Cotton holds onto sweat like a sponge, and when it rubs, it’s like dragging sandpaper across your skin.
Go with sweat-wicking fabric—think polyester, bamboo blends, nylon.
These dry faster and help your skin breathe. ASICS says it best: “Cotton = Carnage.” No argument from me.
Fit also matters.
Loose shirts flap and rub. Baggy shorts ride up. That’s why I stick to snug, moisture-wicking tops and compression shorts. For the thighs, compression is a game-changer—especially on long runs or ultras.
A lot of runners go full double-layer: tight shorts underneath, loose ones on top.
It’s not about fashion. It’s about finishing a run without bleeding.
Check your seams and tags.
Flatlock seams are your best friend—they sit flat, not scratchy. And rip off those itchy tags before your skin does it for you.
I’ve run races with a tag digging into my lower back. Never again.
Bra & Underwear Check
Ladies—don’t settle for a sports bra that just compresses.
Look for one with a smooth fit, soft straps, and wide bands. Too tight, and you’ll rub raw. Too loose, and things bounce around and chafe. Seamless cups can help a ton.
Men—ditch those floppy boxers.
Go for snug boxer briefs or compression liners. A little Lycra goes a long way in keeping the boys happy and blister-free.
You’ll probably need to test a few things before you find the gear that works for you.
I’ve tossed a fair share of shirts mid-run—and I’m not proud of the laundry bill. Just make sure to test your race-day kit on a training day. If something starts to rub at 5K, it’ll tear you up by 25K.
Lube Up: Anti-Chafe Gear That Actually Works
Look, chafing sucks. It turns a great run into a slow, painful shuffle.
That’s why lube is your not-so-glamorous but absolutely essential sidekick. A thin layer of balm between your skin and your gear can save your long run—and your mood.
I don’t care how fit you are. If you’re logging miles in heat, humidity, or just new gear, friction will sneak up on you.
So let’s talk battle-tested tools I’ve used (and some I’ve begged from aid stations mid-race) to keep the skin intact.
Body Glide (stick):
This one lives in my gear bag. Goes on smooth, doesn’t feel greasy, and it holds up—really. I swipe it on thighs, underarms, and yes, the nipples, before every long run. If I forget it, I feel naked.
Vaseline:
The old-school champ. Cheap, easy to find, and it works. Downside? It melts in the heat and stains gear. Still, it’s saved my skin mid-race more than once. I’ve swiped a big glob from a race medic tent at mile 15 and kept moving. Not proud, just honest.
Squirrel’s Nut Butter / Coconut-oil balms:
These are popular in the natural crowd. They smell good and feel good, but in my experience, coconut oil wears off quicker. Good for shorter runs or sensitive skin. Try a patch before race day.
Anti-chafe powders:
Not a balm guy? Try powder. I dust it inside shorts or underarms on super hot days—it soaks up the sweat before it turns into razor-blade salt. A lifesaver in Bali’s humidity.
Liquid bandages or nipple tape:
For chest rub, tape is king. I know guys who slice up old bib numbers and slap them on. Personally, I use silicone covers or SportTape. Bonus: they don’t peel off halfway through.
Antiperspirant:
Not just for BO. Runners slap clinical-strength roll-ons on thighs and pits to keep sweat down. If you sweat like me, this helps cut friction where things rub.
No matter what you use, apply it like you mean it.
Don’t dab a tiny bit. Smear it across every likely hotspot—thighs, armpits, butt crease, under straps, nipples. You want to be slick, not sticky.
And don’t go overboard. You’re not icing a cake.
Just a thin, even layer. Too much and you’ll slide around like a bar of soap in the shower.
Compression Gear & Undergarments
Let’s be real—sometimes the difference between a smooth run and a skin-peeling disaster comes down to what’s under your shorts.
For me, compression liners are non-negotiable.
They hold everything in place and take the brunt of the rubbing. I wear tight compression shorts under my regular running shorts for every long or sweaty session. They move with me, not against me.
Some runners go full tri-shorts or cycling liners under their run gear.
Not stylish—but style doesn’t win races. Comfort does.
Ladies—sports bras matter.
Look for smooth linings, no seams, and straps that don’t dig. I’ve coached plenty of women who got torn up from the inside of their bra. High-quality bras with built-in support and sweat-wicking liners are worth every rupiah.
Guys, same rules apply.
Ditch the cotton boxers. Go for stretch briefs or jock-style liners that hug the thighs. They won’t ride up, bunch, or soak through like those bargain undies you’ve been holding onto since college.
And here’s a trick I swear by: double layering.
On humid days, I wear skin-tight liners under loose shorts. That way, any friction happens between fabric—not on your skin.
Gear & Accessories
Even small gear can rub you raw if it shifts during a run.
Hydration belts, straps, even your running watch—if it touches skin, it can chafe.
- Tighten everything. Don’t let that waist belt bounce or that heart-rate strap sag. Movement = rub = burn.
- Pad it up. I always swipe Body Glide under hydration vest straps and chest straps. Even under my GPS watch if I’m doing long trail work.
- Carry less. Every ounce adds pull. The more you strap on, the more chance something shifts and wrecks your skin. Pack smart.
- Improvise mid-run. Once, I felt a hotspot from a bib pin. Yanked the pin, taped it down, and kept moving. Another time, a pair of new earbuds were scraping my neck—tucked a bandana between. Problem solved.
Before every race or long run, I do a quick “chafe check.”
Heat, Humidity, and Weather Warnings
Hot weather is like adding gasoline to the chafe fire.
When you’re already sweating buckets, your skin swells, salt builds up, and every rub feels like sandpaper.
Hydrate early and often
Staying well hydrated helps your body flush out salt instead of leaving it to dry like razors on your skin. I always bring water or electrolyte tabs on any run over an hour in heat.
Time it right
If the forecast says 35°C+ and 80% humidity, do yourself a favor—run early morning or dusk. Health experts warn against hard runs when temps spike above 37°C, and your skin will thank you too.
Dress smart
Wet cotton is the enemy. Loose shirts get heavy and cling. I keep a dry, quick-dry shirt in my pack for long runs. If it starts raining, I either shed the shirt or switch to a lightweight shell. Anything but soaked cotton.
Cold hurts too
One word: nipples. I’ve seen guys come back from cold runs bleeding through their shirts. A bit of tape or a snug base layer prevents this. Rain or shine, I lube up—always.
Bottom line: assume every run will be sweaty, messy, and unpredictable.
The one day I skipped my routine—“It’s just a 10K, I’ll be fine”—was the day my thighs shredded at mile 3.
Common Questions About Chafing
Can I still run if I’m chafed?
Maybe. But every step will remind you you’re hurting.
Gentle jog? Maybe. Tempo run? Hell no. Cross-train if you can. If you must run, double up on lube and soft gear. The goal is no rubbing.
How long does it take to heal?
Depends.
Mild chafing can bounce back in a day or two. Raw, bleeding spots might take a week or more.
Stay clean, stay dry, and don’t rush it.
Should I skip my race or long run?
If you’re hurting, skip it.
A painful run today = longer layoff tomorrow. If it’s mild and you want to run, go flat, short, and soft. Hills or long trails will shred you.
What if my nipples bled?
Yeah, that’s brutal.
Clean, dry, lube, cover. Breathable tape or bandages help. Skip tight tops. Next time, pre-lube or use nipple guards. Don’t repeat the mistake.
When should I see a doctor?
If it gets worse after 5–7 days, oozes, or gets red and warm, don’t wait.
Infection isn’t something to power through. Treat it like a wound, not a badge of honor.
Final Thoughts: It’s Not About Toughing It Out—It’s About Running Smart
Chafing isn’t a rite of passage. It’s a sign you didn’t prep right.
Every runner has a horror story (I’ve got at least five), and they all start the same way: “I thought I’d be fine.”
Dress for war. Use your lube. Know your weak spots and armor up.
- Cotton? Enemy.
- Soaked gear? Enemy.
- Neglect? Enemy.
You don’t need fancy gear—just a little planning, some solid habits, and the humility to fix things before they get ugly.
Your skin will thank you, your training will stay on track, and you won’t have to do the post-run crab walk for three days.
Your Turn:
Ever had a run ruined by chafing? Got a weird trick that worked for you?
Drop a comment below—I’m always down to hear what’s in your mid-run survival kit.