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.

Monkey Butt Be Gone!

Sweat, tight pants, and a tiny seat...a problem combination for sure. If you bike, you probably know where I'm headed—chafing! Okay, there, I said it. Chafing of the bum, bottom, backside, buttocks. Whatever you want to call it, it ain't no fun. Probably a close second to a runner's chafed nipples. Ouch!

I'm RunnerDude, so you've probably figured that I'm a runner. Well, every now and then I do hop on a bike and go for a ride. One thing that has always been a killjoy for me when biking is chafing of the backside. Yes, I have bike pants that fit properly. Yes, my seat is fitted properly for my size. Yes, I change positions frequently when riding. I do all of these things to no avail.

My problem is I sweat, sweat, and sweat some more. Moisture and tight pants are not the friend of a cyclist. As a runner, I know that there are products like Body Glide that help prevent chafed nipples, so I looked for some similar products for a chafed booty. I discovered several different kinds of lotions, creams, and salves, but sitting in goo just didn't appeal to me. I finally ran across a powder called Anti Monkey Butt. It pitched itself as a "Sweat Absorber and Friction Fighter." Just what I needed! Plus "Friction Fighter" sounded kind of superhero-ish, so I decided to give it a try.

The idea of pouring powder down my pants brought back memories of diapering my three kids, so this method wasn't all that appealing either, but it was better than sitting in goo, so I gave it a try. I was pleasantly surprised. It didn't take a lot and it really did seem to work. I still sweated like a pig, but the Anti Monkey Butt powder created enough of a barrier that I didn't experience any chafing. Not sure what would happen on an extremely long ride, but I was pleased with the results I had on a moderate ride, in 90°, in 80% North Carolina humidity. Can't get a better test location than that. Well maybe Florida.

Actually it worked so well, that I've even used it on a few runs and it worked just as well. So, if you have chafing problems, be a FRICTION FIGHTER like RunnerDude and give Anti Monkey Butt a try! Man, does that sound like an infomercial or what? I've discovered that the makers of Anti Monkey Butt have some pretty hilarious ads. Check out the one below.

Nipples in a Pickle?

Nipple—such a funny little word. Not so funny for many runners. The chafed nipple has been the angst of runners for decades. This painful side effect of running was probably unknown to many non-runners until the hilarious episode of The Office where they decided to sponsor a fun run. Amazing how something so small can be the source of so much pain. I saw one runner at the San Francisco Marathon a few years back that looked like the victim of a drive-by shooting—two dark red stains streaming down the front of his singlet. OUCH!! I could barely look at him. I could only imagine the pain he must have felt.

What's the cause of this painful problem? Chafing. When fabric rubs against the nipple, the nipple becomes irritated, then chafed, or worse. Many runners don't experience the dreaded chafed nipple until they begin doing longer runs. The longer the time the fabric has to rub against the nipple the higher the chances of irritation.

So, what's a runner to do? First thing, make sure your running tops are not made of cotton. Cotton absorbs and retains moisture which can increase the irritation. When wet, cotton also tends to be abrasive against the skin. Finding non-cotton running apparel shouldn't be too hard these days with all the technical fabrics available. Look for tops made of polyester, nylon, or spandex. Some trademarked technical fabrics include Lyrca, CoolMax, DriFit, FitDry, ClimaLite, and PlayDry. Be careful though, just because a top is made of a technical fabric doesn't mean you're safe—design and fit also plays a big part. Look out for irritating seams. Flatseam stitching will help minimize chafing. Also, decide if you're a tight-fit or a loose-fit. I've discovered that shirts or singlets that contain Lycra or spandex and are designed to have a body-hugging fit, cause less chafing. The fabric doesn't move around as much creating less friction and irritation. However, body-hugging fabrics aren't for everyone. Some runners prefer loose-fitting tops so that if the irritation begins, they can lift the fabric away from affected area.

You've tried various types of fabrics, loose-fit, snug-fit, and you're still getting runners' nipple? Then you might be in need of one of the many products designed to stop nipple chafing.

Lubricants: Bag Balm, Udder Cream, Body Glide , Sportslube, SportShield, SportSlick, are all products designed to lubricate and provide a protective barrier between the nipple and the fabric. Petroleum jelly is also a favorite. Be careful though, some of these products may leave stains. These products are also good to use on other areas of the body where chafing may occur.

Protective Coverings: NipGuards are popular with many runners. NipGuards adhere directly to the base of the nipple and are 100% guaranteed not to fall off until you decide to remove them. The premise is simple. You cover the nipple and they don't get chafed. Many runners also use regular adhesive bandages such as Nexcare or Band-Aid. If you decide to go this route, be sure to select one of the many waterproof varieties on the market. Once, I used circular waterproof bandages and they worked fine. So fine in fact, that when I removed my shirt, I had two miniature water balloons attached to my chest. All I needed were some tassels and a dancer's pole. :-)

If you do experience severe chafing, treat the area like any open wound. Even though it will be painful, you'll need to wash and clean the area to prevent infection and then cover with a breathable bandage. Applying an antibiotic cream or ointment may be helpful too.