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How to Prevent Chafing on Long Runs

Understanding Chafing

Chafing is a common issue among runners, caused by repetitive friction between skin and clothing or skin-to-skin contact. It can lead to redness, irritation, and even painful sores, particularly during long-distance runs.

Tips to Prevent Chafing

  • Wear the Right Clothing: Choose moisture-wicking, seamless, and properly fitted athletic wear to minimize friction. Avoid cotton as it holds moisture and increases the risk of chafing.
  • Apply Lubricants: Use anti-chafing balms, petroleum jelly, or specialized creams on high-risk areas such as thighs, underarms, nipples, and between toes.
  • Stay Dry: Keep your skin dry by changing out of sweaty clothes as soon as possible and using talcum or anti-chafing powders before your run.
  • Protect Sensitive Areas: Consider using adhesive bandages or nipple guards to prevent chafing in particularly sensitive spots.
  • Pay Attention to Fit: Make sure your clothing, especially underwear and bras, are neither too loose nor too tight, which can both increase friction.

After Your Run

If you experience chafing, gently cleanse the area with mild soap and water, then apply a soothing ointment. Give your skin time to heal before your next long run.

Conclusion

By following these preventive measures, you can minimize discomfort and keep your skin protected during long runs, helping you focus on enjoying your workout.

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