Chafing is one of the most common problems runners deal with – but the good news: it's almost entirely preventable. This guide breaks down how to stop it before it starts, the anti-chafe products worth your money, and how to soothe any effects.

What Causes Chafing?

Chafing is skin irritation caused by repeated rubbing by skin against skin, or skin against clothing. This is made worse by sweat, moisture, and friction over the course of a run. It shows up as redness, stinging, a raw or burning patch, and occasionally broken skin. The longer the run, the more likely it is to appear, which is why it tends to surface during long runs, races, and hot or humid conditions.

Where Runners Chafe Most

The usual hotspots are:

Inner thighs: the most common complaint, especially on longer runs.
Nipples: particularly for men on long runs and races, where a t-shirt rubs over many miles.
Underarms and armpits: from arm swing against the torso or sleeve seams.
Sports bra band and straps: along the underband, shoulders, or where seams sit.
Waistband and groin: where shorts or leggings sit and move.
Feet and toes: though this is usually a shoe-fit or sock issue.

How to Prevent Chafing

Most of the questions we get are some version of "what should I wear or use to stop chafing?" Here's the short answer, in order of impact.

1. Apply an anti-chafe barrier

A thin layer of anti-chafe product creates a slippery barrier so skin glides instead of rubs. Applying this before you run to known trouble spots seriously helps.

Common options include anti-chafe balms and sticks like Body Glide, anti-chafe creams, and plain petroleum jelly (e.g. Vaseline) as a low-cost alternative. You can reapply on very long runs if you can.

2. Wear the right kit

What you wear matters more than anything else:

Choose fitted over loose. Snug, seamless garments rub less than baggy fabric that flaps and shifts.
For inner-thigh chafing, wear fitted shorts that cover the thigh, instead of loose split shorts that can move and rub. Compression shorts worn under looser shorts are also a popular fix.
Pick moisture-wicking, technical fabrics and avoid cotton, which holds sweat and rubs once wet.
Make sure your sports bra fits properly. If the band and straps dig in or slip it can make chafing worse. Seam placement is worth checking for longer runs.
Mind the seams. Flat or seamless seams sit better against skin when worn for long periods of time.

3. Keep skin dry and reduce moisture

Sweat is what turns friction into raw skin. Anti-chafe products help, and some runners use anti-chafe powders in problem areas. Staying well hydrated and dressing for the conditions (lighter kit in heat and humidity) both help.

4. Factor in the weather

Weather has a big effect on chafing.

Hot and humid days are the worst. You sweat more, and as that sweat dries it leaves tiny salt crystals on your skin that increase harsh friction. Apply more anti-chafe product than usual, reapply on long efforts, and lean towards sweat-resistant balms that stay put in the heat.
Rain and wet conditions soak your kit. Heavy, clinging fabric rubs far more than dry kit. Wet skin also chafes faster. Wear fitted, quick-drying technical fabric (never cotton, which holds water), and get out of wet kit promptly afterwards.
Cold, windy weather makes skin more dry. Skin gets dry and more prone to splitting, and the extra layers you pull on add more fabric and seams to rub against. Moisturise dry skin, and check that base layers are smooth and fitted.

In all conditions, rinsing off salt and sweat and drying your skin soon after a run helps it recover.

5. Sort your shoe and sock setup

For foot and toe rubbing, the fix is usually fit rather than lubricant — see the next section.

Tips for Choosing The Right Running Shoes

The Best Anti-Chafe Products

These are some popular, well-reviewed options. As with all products, preference is personal so test anything new before a long run or race and follow the label's guidance.

Body Glide Original Anti-Chafe Balm. This is the best-known runner's stick. It is non-greasy, doesn't stain, and works almost anywhere. It's a safe default, and easy to find in big-box stores.
Squirrel's Nut Butter. This is a great natural, coconut-oil-based balm that holds up well in heat and humidity. A favorite for long and hot runs and for sensitive skin.
Gold Bond Friction Defense Stick. An inexpensive drugstore option with aloe that is unscented and gentle. Widely stocked in US pharmacies.
Lanacane Anti-Chafing Gel. A UK pharmacy staple which dries clear and non-greasy. It can be applied to skin that's already chafed, so it works for relief as well as prevention.
Aquaphor Healing Ointment. A multi-use barrier ointment that doubles as aftercare for already-sore skin.
Chamois Butt'r. A non-greasy cream that lubricates and stays effective under sustained friction. Popular with runners and cyclists for long sessions.
Petroleum jelly (Vaseline). Cheap and works in a pinch, though it can stain kit and wears off faster than purpose-made products.
NipEAZE. These are transparent, water-resistant adhesive covers made for runners that stay on better than plasters.
DIY alternative — waterproof plasters or kinesiology tape (e.g. KT Tape) plus a dab of balm also do the job; just apply to clean, dry skin.

How To Ease Chafing

If you've finished a run with raw, stinging skin:

Gently clean the area with mild soap and water and pat it dry — don't scrub.
Apply a soothing barrier. A healing or antiseptic cream, or a barrier ointment like petroleum jelly, protects the skin while it recovers.
Let it heal before your next hard session. Running on broken, raw skin is painful and can make it worse or risk infection.
Loosen or change the kit that caused it before you run again, and lubricate the area next time.

Is it Chafing, or Is It Shoe Rubbing?

If your irritation is on your feet, toes, or heels, it's usually a fit or setup issue rather than classic chafing, and the fix is different:

Check your shoe size and width. Rubbing on the side of the foot often means the shoe is too narrow or too short.
Adjust your lacing to lock the heel and stop the foot sliding.
Try technical running socks (not cotton), and consider double-layer or blister-specific socks.

Tips on Choosing Running Shoes