Let's Cut to the "Chafe"

"Chafe." There, I said it. One of those words, no body likes. As soon as you hear it, you immediately
have a reference point in your memory of an oh-so painful run where you ended up waddling back to you car or even worse a blood curdling Psycho shower scene where you screamed at the top of your lungs during a post long-run shower, only to have your entire family running to your aide for sure thinking you've fallen in the shower or a snake has crawled in with you.

Almost every runner has experienced chafing at some point. If you haven't, I envy you greatly. In fact there is an entire industry devoted to anti-chafing products with quite creative names such as Body Glide, Squeaky Cheeks Performance Powder, Gold Bond Friction Defense, SportSlick, NipGuards, Hoo Ha Ride Glide, Boudreaux's Butt Paste, Anti Monkey Butt, and the list goes on. Many of the products target cyclists who have obvious chafing issues, but all the products work the same. Any athlete, no matter the sport, can use any or all of these products.

There's also the standard Band-Aids, petroleum jelly, and diaper rash products that work great too. Unlike normal petroleum jelly and diaper rash products, most of the anti-chafe products are designed without the goopy feel and most are designed not to stain your clothing (although some do a better job of that than others). Some of these products are similar in use and feel to that of a deodorant stick, others are creams, and still others are powders. They all work, but some are more effective and last longer than others. Aquaphor Healing Ointment by Eucerin is great to use on a chafed area after a run.

Band-Aids are often used by the guys to protect their nipples from chafing. Chafed nipples are extremely painful, if not for the runner, then for the spectators who think the runner has been the victim of a drive-by shooting. OUCH!! NipGuards work similarly to Band-Aids, keeping the nipple covered and protected from abrasive fabric. I had a hilarious incident using band aids in a race once. I found these waterproof circle adhesive bandages just the right size. So, I bought the box, pleased with how much money I had saved. They applied perfectly and the adhesive was great. They weren't goin' nowhere. So, I'm running the race, and I notice my shirt protruding at the chest. I'm in the heat of the race, and I'm not in pain, so I continue and don't give it another thought. That is until after the race. When I finished, my chest was really protruding. I took my shirt off only to find that the waterproof bandages did their job perfectly. They were so waterproof that all the sweat inside the bandage got trapped. I had two nice balloon pasties! Now that's a memorable chafe-free run!

So, what causes chafing? There are several things that can set a runner up for chafing. Chafing can result from skin-on-skin contact (very often happens along the inner thigh) and it can result from skin-on-fabric contact (this often is the cause of chafed nips for guys and for ladies chafing along the upper torso and back from their sports bra rubbing their skin). Ladies, I know it's hard enough finding the right jog bra for you and then on top of that you have to deal with chafing issues. Be sure, like with your other running clothing, that your sports bra is made of a breathable technical fabric (usually 100% polyester or a mix of polyester, Lycra, and or spandex.) Test out any or all of the aforementioned anti-chafing products on the areas that seem to be prone to chafing. Body Glide actually makes a Body Glide for Her that is designed for the sensitive areas around the bra line. If you're currently dealing with a chafing hot spot, but you still want to run, try using a product by Band-Aid called Band-Aid Advanced Healing Blister Cushions. You can apply this to the chaffed area and it will protect that area from additional chafing while on the run. These are also great for blisters on the feet.

Moisture often aggravates chafe-sensitive areas. Heavy sweaters may have more problems with chafing. A runner who normally doesn't experience chafing, may find they're chafed after a run in the rain or after a run when it's been extremely humid. New running clothes are often the cause of chafing. It's good rule of thumb to never wear anything new on a long run and definitely on race day. 100% cotton is another culprit. Cotton is awesome for casual wear, but for a runner it can be a chafe-trap. Cotton retains moisture. This moisture (along with cotton becoming a bit abrasive when wet) can cause terrible chafing where ever the wet cotton fabric is rubbing on the skin. Blisters on your feet? Check the cotton content of your socks. Socks, like your other running clothes, should be made of technical fabric.

Running Rub You the Wrong Way?

Does running rub you the wrong way? No, I mean literally? If you've ever been a victim of runner's
rash or chafing. you know it's no fun. There's nothing worse than being out on a 10-mile run and halfway through you realize the skin between your legs, in the nether region, is ready to ignite. Well, maybe not realizing you've actually chafed until after the run when the shower water hits the irritated area and you scream bloody murder bringing the entire family into the bathroom, is worse...not that that's ever happened to me.

So, who gets it and why? Really it can effect anyone. Overweight and skinny, new runner and seasoned. Everyone is fair game. Typically chafing is caused by friction between skin and fabric, but it can also be caused by skin-on-skin. Men often experience the skin/fabric irritation at the nipple area on the chest. I've seen a few male runners finish a marathon looking like victims of drive-by shootings with two red dots centered on both pecs followed by a bloody trail down their singlets to their shorts. Not a pretty sight. Women often experience similar chafing in various areas around the straps of their jog bras. I once ran shirtless in only my running shorts, socks, shoes, and my hydration belt. The run went fine. When I later got in the shower I discovered (the whole family did too when I screamed in pain as the shower water hit me) that I had a huge welt at my waist where the belt rubbed me raw and I didn't even know it.

Skin-on-skin chafing often happens between the thighs, but it can happen elsewhere too. Heat and humidity often make great conditions for chafing. So, those of us living in the hot humid South of the USA, are well aware of summer chafing woes.

Below are a few tips for how to prevent chafing and how to deal with it if you already have it.

1. Wear clothing with a closer fit. Men, I've found that singlets and running shirts that fit more snugly in the chest area, reduces the movement of the fabric therefore decreasing the friction between the fabric and your nips. Also, pay more attention to the fabric of your shirts. Not all technical fabrics are the same. Most technical running shirts are made of 100% polyester. Even though two different shirts may be made of `100% polyester, the design of the weave can really make a difference in moisture management and texture. The weave of the fabric can really play a big part in whether it's abrasive or not to your skin. So, when you're in the running store, don't just  buy the coolest looking shirt. Buy the one with the softest fabric. Many technical compression shirts incorporate Lycra or spandex in with the polyester which makes it stretchy and softer. Now I'm not a big fan of the compression shirts that are so tight I feel like a sausage casing when I put it on and start to wheeze because I can't expand my lungs enough to get in air, but I have found they can be useful in decreasing friction. However, when I buy a compression shirt or singlet, I don't buy it for the compression, I buy it for a closer fit. So even though I usually wear a men's small in a normal shirt, in a compression shirt I'll often get a Large. The large doesn't squeeze the life out of me but it gives me a closer fit than a regular shirt.
     Same idea applies to shorts. Running shorts with a lot of excessive fabric may increase the chance of chafing. Also, shorts with a really long crotch may allow skin-on-skin contact that can cause chafing for some. So, buy shorts with minimal leg fabric. Compression shorts are also a good option in reducing fabric-on-skin friction. I see ladies wearing compression shorts and 3/4 running tights all the time. Guys if you don't want all the world to see your manhood, you can wear the compression shorts underneath a pear of running shorts. I've found, if I'm going to do that, cutting out the built in liner of the running shorts is more comfortable when pairing running shorts with compression shorts.

2. Cover it up. Tried altering your clothing and still having chafing issues? Then try covering the affected area(s) with a physical barrier. To protect your nips, try covering them with bandaids. The circular bandaids work well. I've discovered that the waterproof bandaids work best, especially if you sweat heavily. They work so well, in fact that once I used them I discovered I had two water balloons on my chest after finishing a marathon. Kind of embarrassing, but funny too. Felt kind of like a stripper with pasties. Another neat trick it to use Dr. Scholl's moleskin and cut your own round protective covers to place over your nips. The off-brand moleskin tends not to stick as well or as long, so pay a little more for the Dr. Scholl's. There are also products such as NipGuards and NipEAZE which are similar to bandaids, but desigend especially for runners to protect runners' nipples.

3. Slather it on. If a physical barrier doesn't work, try a topical cream or salve. There are many different topical products that you can wipe on, massage in, or roll on the affected areas in advance of your run to prevent chafing or to protect and already chafed area during your run. Some of these you may already have in your medicine cabinet. Vaseline and Aquaphor are two such products. Both can be used to help prevent chafing or to deal with it after you already have it. I've found that Vaseline is a bit messy, stains, and wears off quickly, but in a bind it's better than nothing. Aquaphor actually works really well. It lasts pretty long and doesn't seem to stain like Vaseline. It's also a great soother for chafed areas after the run. Another product you can find at the local pharmacy or drug store is Lanacane's Anti-Chafing Gel. This applies like a gel but quickly dries like a powder. Works pretty well. There are also many anti-chafing products made specifically for runners and cyclists. They include Body Glide, Skin Glide, Run Guard, Anti Monkey Butt Powder, Boudreaux's Butt Paste, and Chamois Butt'r. I personally use and like Body Glide. It comes in a container much like deodorant and you apply it to your skin much like you would deodorant.

4. Try it before Race Day! Whether it's race day clothing or one of the anti chafing products mentioned above, be sure to test them out on several runs prior to race day. Never, never, never, never wear new clothing on race day. Best to discover the shorts you purchased are really an inner thigh torture device disguised as running shorts during a training run rather than on race day. Same goes for the anti-chafing product sample somebody hands you at the race expo. Do not use it on your tender little nips or nether regions on race day if you've not tried it on a previous long run. You don't want to run the risk of it just plain not working or worse, having an allergic reaction to it!

RunnerDude's Favorite Socks: FEETURES!

Socks are a lot like shoes, everyone has their favorites. Mine happen to be a brand called Feetures! I had my first experience with Feetures! when an online sports clothing company, MyFavortieStyles.com sent me a few pairs to try. Try I did and I was hooked. There are a couple of rules of thumb when it comes to socks.

1. Avoid 100% cotton
2. Choose technical man-made fabrics such as polyester, Lycra, nylon, Coolmax, Dry-Fit and/or a blend of the fabrics. There are also several good natural-fiber fabrics that make good socks such as Smartwool and bamboo.
3. Wear socks that are close fitting to avoid chafing.

I was immediately impressed with the snugness of the Feetures! socks I had been sent. They were very supportive as well as very effective in keeping my feet dry (and that's no small task). That was about 3 years ago and I've been wearing Feetures! ever since, picking up a new pair here and there.

Just recently I discovered that Feetures! (the company) is literally right in my back yard! Feetures! is a family owned and operated company located in Conover, North Carolina, a community of 7,500 in the foothills of the Blue Ridge Mountains about 1.5hrs west of me. Hugh Gaither founded Feetures! in 2002 after spending 25+ years with a leading manufacturer of athletic socks. He believed that there was an opportunity to create a better performance sock that took advantage of the latest in sock technology. That same spirit of innovation drives Feetures! today. Feetures! continues to harness new technology with the goal of producing the best performance socks in the world.

So why do I like them so much? First, it's the fit. Power bands of Lycra are strategically placed throughout each sock so that they contour to the shape of each person’s foot. This individualized fit delivers the perfect amount of compression so that each sock hugs the foot in a comfortable, supportive way. The result is that the socks stay firmly in place and eliminate movement between the foot and sock that often results in blisters.

Second, Feetures! socks have something called “Perfect Toe” technology that's a trade-marked seam-free toe closure. The “Perfect Toe” is hand-linked so both the inside and outside surface of the sock are completely smooth, eliminating the irritation and discomfort caused by traditional toe seams. As a result, the socks provide protective comfort on those long runs.

Finally, Feetures! are great at wicking moisture from your feet. Feetures! use a variety of technical fibers such as iWick and Durasoft, to create a comfortable moisture-free environment for your feet. These technical fibers constantly work to move moisture away from the skin process, in order to keep feet cool, dry, and odor-free.

I've tried several of the models and really like them all, but my favorites are the original no-show with a tab and the new Elite low cut. The Elite has something called a Sock-Lock support system that works so well, it almost feels like you have no sock on at all!  

So, if you're looking for sock or you're ready for a change, be sure to check out my favorite socks--Feetures!

Note: While Feetures! did provide socks for me to sample I was in no way encouraged or paid to write a positive review. This review reflects my personal experience using the product over the past couple of years.