Running is a sport packed full of lessons and motivational tropes. You are stronger than you think, routines build consistency, and consistency leads to results. Getting out the front door is often the hardest part of all. But no matter how far, or how frequently you run, one things is almost guarantee. If you don’t prepare, your softest and most delicate bits will suffer from chaffing.
Sometimes you only find out the full extent of the chafe when water hits your painful parts in the post-run shower, or you finish a run only to find you’ve bled all over your favorite top. Thankfully, it doesn’t have to be that way. With the running gear and a bit of carefully applied, specifically engineered lube, you need never suffer the friction burns again.
To help you beat the dreaded skin burn, I’ve rounded up the best running underwear for cruising in comfort, along with the best anti-chafe balms and nipple protectors. Be sure to check out our other sport and fitness buying guides, including our Best Running Gear, Best Trail Running Shoes, the Best Rain Jackets and Hiking Gear 101.
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It’s seriously painful, that’s what. Chafing is essentially a friction burn. It’s caused by skin-on-skin aggression or an item of clothing such as a pack, your running underwear or those old cotton socks rubbing away the top layer of your skin. Running creates a perfect recipe for chafing: friction, moisture and heat which all combined nastily with repetitive motion.
Where am I most likely to chafe?
Nipples: Stand at any marathon finish line and we guarantee you’ll see at least one runner crossing the line with big red blood patches radiating out in ripples on their technical t-shirt. Those runners have neglected their nipples and paid the price.
Thighs: Thighs tend to chafe more when skin is exposed but it can happen if your thighs touch while wearing loose-fitting or wet clothing, particularly cotton and non-sweat wicking fabric.
Undercarriage: We’re politely referring here to the bits between your legs and the area extending up to and including your bottom. Whatever you’ve got down there, it’s at risk of serious rub and excruciating shower-sting.
Under arms: With all those sweat glands, armpits are highly prone to chafing. Even if you’ve applied the strongest antiperspirant, chances are, most of us will still sweat. When your arms start swinging, there’s a lot of damp skin-on-skin action.
Shoulders: Mainly one to worry about if you’re running with a backpack or hydration vest over longer distances or for longer hours, but this can be very painful.
Why should you trust me on chafing? Well, I once ran the equivalent of 67 marathons in 67 days with a 25-pound backpack on. This is my toolkit for anyone trying to avoid pain.
Lube up: Anti-chafing products like petroleum jelly or specialized balms are your best anti-chafe defense. Even if your carefully selected fabrics let you down, generous coatings of lube can save the day. You can’t afford to be shy. Particularly downstairs. You want to make sure you’re getting into the places even you rarely go.
Go seamless: I choose shorts, leggings, base layer shorts, tees and running underwear that are either seamless or have flat–lock seams. I always check the seams of the built-in twin shorts and I rarely trust the inner-briefs built into regular shorts. If in doubt, layer up with your own trusted undies.
Tighten up: I choose tighter, body hugging layers over loose fit gear. It sounds counterintuitive but fabric that stays in one place, close to the skin works better than loose-hanging fabrics that move around more.
Avoid cotton: Cotton is heavy and can be abrasive even when it’s dry. When it gets wet with salty sweat, it’s a disaster for your soft bits. Those layers that touch your skin should be made from synthetic or wool-based fabrics. These dry faster and reduce friction.
Powder your toes: Blisters are essentially chafing gone nuclear and they can be harder to avoid. Powdering my feet and socks can help reduce the moisture that increases the risk of rubbing and hotspots.