Chafing 101: 5 Effective Ways to Apply Chafing Cream for New Runners

Chafing 101: 5 Effective Ways to Apply Chafing Cream for New Runners

You've done it. You've signed up for your first 10k. You've bought new shoes and you're ready to roll.

Something you might not have thought about? Chafing. There's nothing worse than being out on a run and feeling that burning sensation on a hot summer day.

When you run, body parts can rub together or against clothing. It causes friction, which wears away your skin. This is the dreadful chafing.

Runners are prone to chafing due to the repetitive movements. The extra moisture from sweat certainly doesn't help. The salt from your sweat aggravates the skin. It acts a little like sandpaper, wearing down the skin painfully.

Worried it might happen to you? Don't worry, we have you covered with five effective ways to apply chafing cream.

1. Lube Your Thighs

One of the most common places of chafing is the thighs. Your clothing rubs against your skin and irritates it. If you are wearing shorter shorts, your thighs can rub together.

Applying Chafing Cream to Your Thighs

Liberally apply chafing cream to your inner thighs before you start your run.  Also, consider your running clothes. If your pants or shorts have an inner thigh seam, that could be the culprit.

Combine stretchy athletic clothing with a heavy coating of chafing cream. Your thighs will be set for your big run.

2. Protect Your Groin

That's right, your groin can suffer from chafing as well. As with thigh chafing, you could experience it either skin against skin or skin against clothing.

Applying Chafing Cream to Your Groin

Apply your chafing cream liberally before you start your run. Notice where the seams of your clothing are. Do they hit near your groin? If so, pay special attention to that area when you apply your cream.

3. Note Your Nipples

Women are usually protected from nipple chafing thanks to sports bras. They provide a barrier to prevent it from happening. That being said, a sports bra can cause chafing in other areas.

Since men don't typically wear sports bras, nipple chafing is actually pretty common and painful. This is especially true when sweat touches the irritated skin. It can even hurt during an after-run shower and in extreme cases, runners might even bleed from nipple chafing.

Applying Chafing Cream to Your Nipples

A common prevention method is to place bandages over your nipples. You can even find some that are designed specifically for the area.

It might be even more effective to use your anti-chafing cream liberally over your nipples. Make sure you coat them before you go on your run to keep them from rubbing painfully against your shirt.

4. Oil Up Your Armpits

There are two reasons you might experience armpit chafing: skin-to-skin rubbing and shirt abrasion. If you shave your armpits, you might even be more prone to chafing. This is because your shirt might rub against hair stubble, irritating the skin.

Applying Chafing Cream to Your Armpits

Before you apply any cream, make sure you have a properly fitted shirt. You want one that doesn't have a seam in an uncomfortable position. It should also be made out of breathable material. Apply the chafing cream under your arms the same way you would with deodorant.

5. Do You Have a Heart Rate Monitor?

Some runners wear a monitor to keep track of their heart rate. Sometimes, the monitor's strap can cause chafing around your chest or back.

Applying Chafing Cream to Your Monitor

To prevent chafing for this area, lube up the strap itself. Don't worry about damaging it. They're made to resist moisture in the case of sweat or rain. A little bit of chafing cream won't hurt it.

Dealing With Chafing

If you're already suffering from chafing in any area, don't worry. You don't have to suffer for long. Here are some tips for taking care of your skin.

No Rubbing

If you find your skin rubbing too much during your run, find the cause and try to fix the problem. Dry the area the best you can and apply more chafing cream. If you're able to change clothes, that can help, too.


Hop into the shower the second you get home. This will take care of any dried sweat from your run. Make sure you use lukewarm water. It will burn in the shower, but lowering the temperature will help. When you're done, pat the chafed area dry. Don't rub it with a towel.

Treat it Like a Burn

Treat the chafed area like a minor burn. Care for it with cream and loosely cover the area with medical gauze. It will keep it from rubbing.

Take a Few Days Off

If you have a chafed area, your body will need to rest. Take some time off for it to heal, especially from running.

Get Medical Help

If your chafing is extremely painful, you might need to see a doctor. Don't wait on this if it's extra swollen or bloody. It could turn into an even more painful skin infection.

Allow the infection plenty of time to heal, and try to use chafing cream to protect the area the next time you go for a run.


Are You Looking for Chafing Cream?

Chafing cream can help to minimize painful chafing or even prevent it altogether. You need to be sure you're using a good quality cream for the best results. 

If you're looking for the right chafing cream, then we're here to help. Our all-natural anti-chafing salves protect your skin from damage like chafing and blisters, and repair and restore dry or damaged skin. Our sticks and tubs are used by athletes to avoid chafing and blisters and can be used by anyone, anywhere to improve skin health.

Check out our products today. 


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