How to Stop Chafing While Running

Chafing is a skin problem that occurs due to friction among the body parts while running or jogging. There are two common types of chafing the first occurs when your body part rubs against the fabric you wear like a sports bra, your T-shirt, or shorts, or the second when one body part rubs against another part of your skin.

Chafing causes your skin to break down and results in a rash, itching, pain, and swelling. Chafing commonly occurs on your thighs, armpits, underarms, and under breast areas.  It is a most common issue for runners and people who jogs. According to the studies done in 2014, it is the second most problem people face during running. Such body conditions make you feel discomfort and difficult for your future running.

The most important question to understand chafing is why chafing is a common issue with runners.

The answer is chafing is common as continuous running results in sweaty and hot skin. With constant movement skin rub against cloth or body part and this, all tend to have chafing. Such an issue is not pleasant but not dangerous at all. Sometimes  is treatable and it may cause by many different factors like

  1. Excess body weight
  2. Running in very hot weather
  3. Extra loose or well-fitted clothes
  4. Large muscles
  5. Sensitive skin

It is completely a curable issue. Chafing becomes worse or sometimes it is not a big issue. But all of the runners can stop it or prevent it.

By following some simple and important instructions you can stop chafing and enjoy your jogging.

10 Ways to Stop Chafing While Running

  1. Well-fitted Clothes
  2. Fabric of clothes
  3. Anti-chafing band
  4. Seamless clothing
  5. Hydrate your skin
  6. wear an extra layer of clothing
  7. Apply a gel
  8. Your bands might be a problem
  9. Check for weather updates
  10. Take a shower

1. Well-fitted clothes

Well-fitted clothes are a good point to stop chafing. Clothes should not be that much fit to you that they cause you difficulty in breathing but they should not be loose so that they rub against body parts and create friction.

Slight Loose clothes that are airy enough are the most appropriate option to wear during exercise. Just try to avoid cloth-skin contact or skin-skin contact to avoid chafing.

2. Fabric of clothes

Clothes fitting is not only a single solution to avoid this but the fabric of the cloth matters too.

Try to choose a fabric that will not absorb sweat in your body. Some special types of fabric encourage sweat and chafing occurs. Ditch cotton is a fabric that soaks sweat and stays wet for longer.

And that’s why it is not recommended. You can try nylon, polyester, and bamboo. This fabric doesn’t soak sweat and keeps you dry. Try to wear shorts or running tights to prevent chafing.

3. Anti-chafing band

You should use an anti-chafing band. They are made up of synthetic fiber and non-slip silicone to prevent chafing while you are running. These are available in the market and can easily wear on your thighs to prevent chafing.

4. Seamless and tag-less clothes

Your clothes’ inner seams also create a problem when you are running. When you are buying sports dresses try to buy clothes with flat locks. This will not irritate you or cause you any itching problems.

5. Hydrate your skin well

Hydration is the most crucial part of the health of your body. When your body is fully hydrated it works better and has less salt concentration in your sweat but when your body is dehydrated it loose highly concentrated body salts from your skin and friction among body parts causes the rash.

See how much water you should drink as a runner.

6. Create a Barrier to Stop Chafing

Keep the very first thing in your mind is that chafing happens when the skin rub against the skin so try to wear trousers or pants that cover your thighs and cloth resist with clothes.

7. Apply a lubricant

It seems very awkward to apply any kind of lotion while you are running but eventually, lotion plays an important role in the prevention of friction.

Apply a good quality lubricant before going jogging and this is a good practice for chafing-prone skin. Petroleum jelly and Vaseline are common lubricants used to lubricate the skin to prevent chafing.

Body glides are also available in the market that is mainly suitable for runners. All of these can be used which suits you better. Powders are also available in the market to deal with chafing. These powders are corn starch based and prevent sweating and ultimately your kin is chafing-free skin.

8. Your equipment’s wont to cause skin chafing

While running your equipment’s heart rate monitor, and hydration pack your mobile phone bands are also considerable for chafing. When planning your run keep the straps of such belts and equipment tightly closed.

9. Check weather updates

Chafing always occurs in hot and humid weather. So when you are going running check your weather conditions. If your outer weather is about 37 centigrade and the atmosphere is about 70 percent humid then it is good to stay at your home and keep yourself busy with some indoor activities.

In warmer months use a treadmill or other machines that can be used in an air-conditioned room.

10. Take a shower

When you are running outside you may feel a heavy sweat or a splash of rain. So it is recommended to take shower or change clothes when you get back home.

Relaxation is your basic right when you get back after running. Get rid of your sweaty clothes and get a changed pair of clothes. This habit will stop chafing and your skin will respond better.

These above-mentioned tips are applied to prevent chafing but now let us discuss what to do when chafing occurs

How to treat chafing

So suppose prevention of chafing doesn’t result for you and now you are left with a painful, itchy rash. There is nothing to worry about.

Here are some basic and simple steps to prevent pain and itchy skin. After getting back to your jogging take a shower with lukewarm water because Hot water will increase your burning sensation. Use anti-bacterial soap.  after getting back from the shower dab dry the body part don’t rub it as it will make your rash worse and apply the ointment on that affected area.

Then wear a loose and non-clingy outfit to let your body breathe. And for next time follow the steps to stop the chafing for the next time.

How to treat chafing during run

If you are running or jogging and feel the sensation of chafing around any body part stop immediately and clean that part with water.

But in some cases, your chafing and running are going hand in hand and it is impossible to stop, and cleaning with water is not possible then try to limit your run and treat the chafing after you get back to your home with simply described steps.

Medical treatment for chafing

Usually, the pain, irritation, and redness go away a few days after it happens. But try to keep that affected area clean and free from sweat and water until your chaff heals but if this condition persists then you can see your doctor. If you are running continuously during the days of the rash, before healing it will increase the risk of infection.

You can seek medical advice if the problem gets worsen. if your chaff becomes very painful to you and not getting better day by day or you see any kind of pus inflammation then see your doctor and get the treatment that is needed to be done.


In general, the best way to deal with chafing is to prevent it before it happens.

Wear very comfortable sportswear that fits you well and provides good coverage to your high-friction areas like inner thighs and armpits. Take proper time to prepare yourself and your body for running to prevent chafing to make your run more enjoyable.

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