Many runners have experienced the unpleasant surprise of chafing after a long run, only to wince when the water hits during a post-run shower. Chafing can occur in unexpected areas, especially during hot weather runs. If you’ve experienced the discomfort of run chafing, particularly during hot weather, you know it can quickly ruin your runner’s high.

Why chafing happens during your runs

Chafing occurs when skin rubs against skin or clothing, leading to irritation. This is particularly common in high-friction areas like around the bra band, inner arms, or thighs.

Top Tips to prevent run chafing and stay comfortable in hot weather

Here are essential tips to help you prevent chafing during your runs, especially in hot weather:

  • Moisture-Wicking fabrics: Opt for moisture-wicking fabrics for your running gear. These materials draw sweat away from your skin, reducing friction and the likelihood of chafing on the run.
  • Well-fitted sports bra: Ensure your sports bra fits snugly but not too tight. The band around your ribcage should provide support without digging into your skin.
  • Anti-chafing balms or creams:  They are especially effective in high-friction areas. Apply a generous amount to areas prone to rubbing to create a protective barrier. Ivyvedure or Body glide work well.
  • Consider longer shorts or leggings: Opt for shorts or leggings with longer lengths to provide extra coverage for your thighs. It’s time to embrace those cycling shorts from the ’80s! They are great because they reduce skin-on-skin contact and minimise the chances of chafing.
  • Change wet clothes promptly: If you’re sweating heavily, change out of wet clothes as soon as possible as wet fabric increases the chances of chafing.
  • Stay hydrated: Proper hydration helps maintain the elasticity of your skin. Well-hydrated skin is less prone to chafing, so make sure you’re drinking enough water before and during your run.
  • Cotton is not your friend: Avoid cotton underwear or bras. Cotton retains moisture, which can lead to increased friction.
  • Take breaks if needed: If you start feeling discomfort, don’t hesitate to take short breaks during your run. Adjust your clothing if necessary, and reapply anti-chafing products, especially on warmer days.

Products containing ingredients like aloe vera or chamomile can be soothing for irritated skin.  Sudocrem is now your best friend post run, trust me! Remember, every runner’s body is unique, so it might take some trial and error to find what works best for you so you can enjoy your runs chafe-free!   🏃‍♀️✨