So I'm back to the delicate subjects that runners face during training (I thought I would take a break to honor Valentines Day).  Another unpleasant side effect of running is chafing.  Contrary to what you might think, chafing while running has little to do with weight and can happen to any of us runners, whether big or skinny.  Chafing is the result of salty sweat combined with the friction of your clothes/patches of skin rubbing against patches of skin.  Most commonly, it occurs on the nipples (ouch), thighs and underarms. 

Here are some ways to avoid chafing:

Try to stay dry - I feel silly even as I type that.  Runners sweat. How do you avoid that?  Well, try to take it easy when using roll-on deoderants and if necessary, use a talcum/baby powder to help absorb excess moisture.  If you know that rain is in the forecast for a long run or on event day, try your hardest to stash dry clothes where you can get them.  I've run with socks and an extra shirt in a ziploc pinned to my waistband or if you have a support team, have them hold onto dry clothes for you.

Hydration - We all know that hydration is important in running but in this case, it's because it keeps your sweat flowing more freely so that the remnants don't dry into salt crystals and increase your chances of chafing.

Lubrication - This will help your skin slide rather than rub while running. Apply a lubricant anywhere that fabric touches your skin.  Popular choices include Vaseline (commonly handed out on sticks to apply during marathons), Udder Cream and Body Glide.  One friend of mine who is an ultra-marathoner swears by Vicks VapoRub.  To each his own!  I am a huge fan of Body Glide as it applies like a deoderant stick and I find it less messy.  But I've been known to grab Vaseline on the course before, one time actually horrifying a mother and young son in San Diego by slapping some on my thighs in a not-so-ladylike manner as I ran. 

Clothing - Runners aren't wearing tight shorts just to show off!  Snug fitting clothing keeps the rubbing irritation to a minimum.  If you're shy, wear a runners skirt with bike shorts built in or bike shorts underneath shorts.  For women, make sure your running bra fits properly.  And remember, COTTON IS ROTTEN!  Anything cotton is just holding moisture against your skin and will irritate no matter what you do. 

And I personally feel that nipple chafing deserves it's own category because it is just downright uncomfortable.  If you have a problem with nipple chafing, try moleskin or specially designed NipGuards, available at most running stores.  Try not to end up like the guy below. 

If you do get chafed, treat the area like an open wound.  Clean and disinfect (this will sting, sorry) and cover with a gauze pad so it can breathe while it heals. 

Happy Running!!