How to Prevent Chafing During Endurance Workouts

If you’ve never had chafing, you might not think it’s a big deal. However, it can come on quickly, become painful and affect your movement. This is the last restriction you need, particularly on long running or cycling sessions. By taking a few preparatory steps and wearing the right kit, you can avoid this discomfort and keep moving freely for miles. Here are our tips to staying chafe-free on any lengthy training workout or race. 

What is Chafing?

Chafing is when skin becomes irritated or damaged due to frequent rubbing. A red rash and stinging or burning are the first signs of chafing, which is caused by skin-on-skin or skin-on-clothing friction. Moisture, heat, and the build-up of sweat, dirt or debris can make the condition worse. 

As cycling and running require the repeated movement of legs against each other and arms against the torso, the activities are more likely to cause chafing, particularly over long distances. To avoid pain, athletes may then change their technique, reducing their performance and the effectiveness of their workout. 

Common Areas to Chafe

When you’re running or cycling, your legs and areas of your lower torso rub against each other, your bottoms or underwear and the bike seat. This makes the inner thighs, groin and buttocks the most common areas for chafing. Feet can also rub against socks or shoes over time. 

Runners can also get chafing on their nipples, under the breasts and armpits. This is due to friction between their skin and shirt or sports bra building up as they pump their arms and move their torso.

Which Athletes Are More Likely to Chafe?

Endurance athletes are more at risk of chafing as they spend long periods making repetitive movements. This makes it more likely for skin to rub against other skin or clothes, generate friction and cause chafing. Outdoor athletes who are training or racing in damp conditions, hot weather or humidity are also at higher risk of chafing. 

Both endurance runners and cyclists are more likely to suffer from this painful friction, particularly in their lower torso and legs. Even experienced athletes who are fit and have good technique can get chafing, as it’s impossible to avoid rubbing in certain areas. 

How to Prevent Chafing

To stop friction from building up and causing skin irritation, there are a few steps endurance athletes can take to prepare for their training sessions or races. 

Wear Correctly-Fitting Clothing 

If your running or cycling clothes are too loose, they are more likely to move and rub against your skin. For example, a loose shirt will shift as runners stride and irritate the nipples and armpits. While loose cycling shorts are more likely to cause friction against an athlete’s skin, particularly when they shift against a bike seat. 

Checking size guides before purchasing items will help athletes avoid this problem. Ensure clothes fit closely against the skin without restricting your movement. Items should stretch and stay in close contact with your skin as you move without shifting or sagging. If you start getting chafing in clothes you’ve had for a while, it could be a sign that it no longer fits correctly.

Select the Right Sportswear

It’s often thought that the more layers a cyclist or runner wears, the more likely friction will be generated. However, choosing the right items can help protect athletes from chafing. Close-fitting base layers help form a protective barrier between an athlete’s skin and other clothes. Choosing bases made from technical fabrics will also help avoid the build-up of moisture, which can increase friction.

With the lower torso and legs being more at risk of chafing, it’s important to carefully consider which bottoms and underwear are best. Too many loose layers can increase friction and cause discomfort. Opting for base layer briefs under shorts, tights or pants will help runners move comfortably. These can also be worn by cyclists under bib tights  or shorts.  Some bibs may have built-in support, meaning there are even fewer layers to worry about.

Use Lubrication or Shielding

Lubricant gels and creams are great for keeping hotspot areas protected. They’re particularly recommended for endurance athletes, as they’ll stop friction from building up over long training sessions or races. Find a product that suits your sport’s specific needs and apply it liberally to the inner thighs, groin and buttocks before you start your workout. Cyclists may also want to put some inside their bib shorts or tights for extra protection.

Using plenty of antiperspirants in the armpits can help keep sweat in check and avoid the build-up of salts that can cause friction over time. Moisturising your legs and torso before and after workouts is also useful for maintaining skin health. For runners, shielding nipples with tape or wearing a sports bra with a proper fit is recommended to protect this sensitive area on long sessions. 

Choose Technical Fabrics 

When it comes to avoiding chafing, steer clear of any cotton clothes. This material is high friction and absorbs moisture, causing and worsening chafing over time. Instead, choose technical fabrics that are breathable and moisture-wicking. These will help keep your skin dry, reducing the likelihood of friction. Choosing waterproof materials such as GORE-TEX will also prevent moisture from getting from the outside and causing problems. 

Stay Hydrated

If you’re dehydrated, your body can’t flush salts away from your skin as easily. This can lead to a build up of salt crystals that become abrasive and contribute to chafing. Drinking plenty of water before, during and after your sessions (with an increased volume on hot days) will help you sweat more efficiently. This will boost your running or cycling performance as well as helping avoid soreness. 

Buy Tag and Seam-Free Gear

Clothes tags and seams can rub up against the skin and cause discomfort, particularly in close-fitting items. Look for sportswear with removable tags and minimal or completely seamless designs to avoid irritation. Extra features such as smooth, secure waistbands, well-placed elastics and soft silicone hem grippers can also help keep items in place. This all helps reduce the likelihood of chafing. 

How to Soothe Chafing Post-Workout

If you’re unlucky enough to have chafed skin, it’s important to care for it correctly to stop it becoming more painful or getting infected. Follow these steps to stop the burning as quickly as possible:

• Gently wash the area with warm water and gentle, antibacterial soaps. This may sting but is important to remove any sweat, dirt or bacteria which could cause infection. Wipes may be easier or more comfortable

• Pat it dry with a soft towel rather than rubbing, as this will cause further damage to the skin

• Apply a soothing, antibacterial ointment regularly after the area has been cleaned. Avoid perfumed products as this can make the irritation worse

• Wear loose, breathable fabrics and cover the area with a plaster or bandage if needed to prevent pain or further damage

• Pause your training plan to give the area time to heal. Repeated chafing isn’t just uncomfortable, but can turn into worse conditions such as folliculitis. So it’s important to allow your skin to recover from chafing

If you follow the above steps and chafing worsens, is particularly painful or doesn’t show signs of healing after a few days, then consulting a health professional is recommended. 

Performance Sports Gear from GOREWEAR

Chafing can affect your sports performance and stop your training regime in its tracks. Working alongside endurance runners, cyclists, and other athletes, we’ve developed designs that help you keep moving comfortably. Made from breathable, moisture-wicking fabrics with minimal seams, choose GOREWEAR bottoms, shirts and base layers in the right size to protect your skin as you train or race.