How to Prevent Chafing During Long Runs

3 January 2026

Let’s be real—there’s absolutely nothing worse than crushing a long run, only to finish feeling like your thighs got into a fight with a cheese grater. Chafing is the archenemy of runners, and if you’ve ever felt that dreaded burn post-run, you already know how serious the battle is.

But fear not, my fellow pavement-pounders! I’m here to arm you with the ultimate chafing prevention plan so you can run like the wind—without feeling like you just wrestled sandpaper.

What is Chafing, and Why Does It Happen?

Chafing happens when your skin keeps rubbing against itself, your clothing, or even your sweat-soaked gear. The result? Red, painful, irritated skin that makes you walk like a cowboy who’s been riding horses for days.

The main culprits?

- Sweat – Because salty moisture is basically sandpaper’s annoying cousin.
- Friction – When skin or fabric continuously rubs against your skin, causing irritation.
- Ill-Fitted Clothing – Too loose, too tight? Either way, your clothes could be betraying you.

Now that we know the enemy, let’s talk strategy.

How to Prevent Chafing During Long Runs

1. Choose the Right Running Gear

Your outfit can make or break your run. If you’re rocking cotton T-shirts and loose shorts… well, that’s a disaster waiting to happen.

✅ Ditch the Cotton – Cotton absorbs sweat and stays wet, which means more friction. Instead, opt for moisture-wicking fabrics like polyester or nylon.
✅ Wear Compression Shorts – These bad boys keep skin from rubbing together and reduce friction.
✅ Seamless & Tagless is Best – The fewer seams, the less chance of irritation. Tags? Cut 'em out.

The goal? Keep your gear as friction-free as possible. Your skin will thank you.

2. Lube Up Like a Pro

If you’re not already using an anti-chafing balm, you’re seriously missing out. Think of it as your body’s personal glide shield—it creates a barrier between your skin and the villainous friction.

Some top-notch options:

- Body Glide – The classic go-to for runners.
- Vaseline – A budget-friendly option (though a bit messier).
- Coconut Oil – If you’re into all-natural alternatives.

Apply generously to high-risk areas: inner thighs, underarms, nipples (yes, gents, I’m looking at you), and anywhere that rubs.

3. Keep Your Skin Dry

Moisture is a chafing magnet, and sweat only makes things worse. Here’s how to stay dry:

💨 Use a Sweat-Wicking Powder – Gold Bond, baby powder, or cornstarch can help absorb excess moisture.
💨 Change Out of Wet Clothes ASAP – Don’t linger in your sweaty gear post-run. That’s just asking for trouble.
💨 Stay Hydrated – Sounds weird, right? But staying hydrated helps your sweat become less salty and irritating.

4. Pick the Right Underwear

Listen up, because bad underwear choices can lead to some serious suffering.

🚫 No Cotton! – Again, cotton traps moisture like a sponge.
✅ Seamless, Synthetic, or Compression Underwear – These minimize friction.
✅ No Baggy Boxers for the Dudes – Compression-style is your safest bet.

After all, your undies are the first line of defense—choose wisely.

5. Pay Extra Attention to Long Runs

The longer the run, the higher the risk. If you’re going the distance, take extra precautions:

✔ Reapply Balm Mid-Run – If you’re sweating buckets, you may need a touch-up.
✔ Carry Extra Gear in Races – Pack an anti-chafing stick for emergencies.
✔ Break in New Gear – Never pull a rookie move and wear brand-new clothes on race day!

Longer distances = more friction, so be extra prepared.

6. Shower Smart Post-Run

Ever stepped into a shower after a chafing incident and let out an involuntary scream? Yeah, we’ve all been there.

To avoid that fire-breathing dragon moment:

🚿 Rinse with Lukewarm Water First – Not too hot, not too cold.
🚿 Use a Gentle Soap – Skip anything with heavy fragrances or alcohol.
🚿 Pat Dry, Don’t Rub – Rubbing only adds insult to injury.

Your skin is already throwing a tantrum—be gentle with it.

7. Treat Chafing Like a Pro

If you do end up with chafing (despite your best efforts), don’t panic—just treat it fast.

🛑 Clean the Area Gently – Use mild soap and water.
🛑 Apply Healing Ointment – Products like Aquaphor or Aloe Vera can speed up recovery.
🛑 Avoid Tight Clothing – Give your skin a break and opt for loose-fitting clothes.

And, if the irritation is severe (think open sores or infection signs), give your skin a breather and take a day off from running.

The Bottom Line

Chafing can turn what should be an epic run into a painful nightmare. But with the right clothing, some strategic lubrication, and a little TLC, you can leave that pesky irritation in the dust.

So, whether you’re training for a marathon or just logging your weekend miles, don’t let chafing slow you down. Suit up, lube up, and run happy, my friends!