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4.  Anti-Chafing Guide for Runners

Chafing is common for runners but easy to prevent. Here's why it happens, how to stop it, the best anti-chafe products, and how to soothe irritation.

Written by Steph

Updated this week

Table of contents

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:

## 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](https://bodyglide.com/?srsltid=AfmBOoptzscB6FTdqEebdT-FHKTwseZlNb0TF7_hQhrq784tkD2HHN30), 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:

## 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.

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.

## 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.

## How To Ease Chafing

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

## 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:

## Anti-Chafing Checklist

Before a long run or race:

* * *

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