Runner Chafing Prevention Guide: How to Soothe & Avoid Chafing Naturally
Few things can ruin a good run faster than chafing. Whether you’re training for a marathon or just logging miles in the summer heat, skin irritation from sweat and friction can leave you sore for days. And it doesn’t discriminate — even the most experienced runners deal with it.
How to Prevent Runner Chafing
While chafing can happen to anyone just about anywhere on the body, with the right strategies, runner chafing is preventable (and treatable if it happens).
Wear the Right Gear
To prevent chafing, start by choosing clothing that fits well and doesn’t cause friction or lock in sweat.
- Opt for natural, moisture-wicking fabrics like Merino wool and bamboo.
- Choose seamless or flat-seamed shorts and bras.
- Make sure clothing fits snugly but not tight enough to cut off circulation.
- Wash running clothes regularly, avoiding dryer sheets and fabric softeners, which can build up on fabric and cause irritation.
Ice Before the Run
Have you ever noticed that rings are harder to get off your finger when your hands are warm? That’s because heat causes blood vessels to dilate, resulting in swelling.
Applying an ice pack to high-friction areas before a run can reduce swelling and sensitivity, especially on hot days.
Reduce Friction With a Barrier Cream
Lubricating high-friction areas is one of the most effective ways to prevent runner chafing. A thin layer on common chafing areas can stop irritation before it starts.
We discovered that parents were already using our organic diaper barrier cream for exactly this purpose — so we created an adult-friendly version, NOLEO Natural Skin Care, to make it easy for runners (and anyone with sensitive skin) to get the same protection.
Keep Up On Hydration
You hear “stay hydrated” all the time, but did you know it can actually help reduce chafing?
Dehydration increases salt concentration in sweat, which can sting and worsen chafing — quite literally putting salt on your wound.How to Heal Runner’s Chafing
If you’re already dealing with chafing, here’s how to recover quickly:
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Wash gently with lukewarm water and a gentle cleanser.
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Soothe & protect the area with a barrier cream like NOLEO Natural Skin Care.
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Wear loose clothing to allow skin to breathe.
- Take a break from long runs until the irritation improves.
A Runner’s Secret Weapon
Sometimes the best tips come from other runners. Runner @jellyanna_runs shared this on Instagram:
“Running in the summer? This is your pre-sweat secret weapon. 💨 I’ve been using the @noleocare diaper rash cream as a barrier before long runs (especially in the heat!) and again post-shower—and honestly, it’s a dream. Same formula as their 3-in-1 diaper care, just packaged for grownups like us 🫶
As someone with major GI issues, I’ve always been a fan of anything gentle, simple, and skin-soothing—and this one leaves me feeling soft, pampered, and protected… for my butt and beyond. 👀🍑”
Runner chafing is common, but it doesn’t have to be part of your running story. With the right gear, smart prevention habits, and a simple, natural barrier cream like NOLEO Natural Skin Care, you can focus on your miles — not your skin.