I'm talking about chafing, which many of us runners will experience at some time or another.
When you think of chafing, I bet the first thing that comes to mind is "chub rub", where thighs are slapping together, resulting in a rather nasty inflamed area.
Well, let me tell you, chafing can occur on more than a few parts of your body during running:
Neck - from t-shirt
Shoulders - from bra strap
Armpits - too loose a top, excess skin
Under your boobs - sports bra rubbing
Nipples - usually reserved for men, often at the end of a race you will see trails of blood down the front of mens' t-shirts
Stomach - waistband too tight on leggings/shorts
Cheeks - I'm not talking about your face! Having a hot butt covered in the wrong fabric is asking for trouble.
Groin - gents, make sure it's not all swinging about (if you know what I mean?...yeah, you do)
Thighs - back to the slapping together bit!
Chafing is either from:
skin-on-skin rubbing - think under your arms or thighs
or material-on-skin rubbing - from your shorts/sports bra/t-shirt etc
Whilst running, you are repeating an action over and over again thus causing friction, add to that the moisture from sweating during exercise and you have the recipe for burning, red skin with possible welts and that oh-so-unforgettable feeling when you jump in the shower after a run and forget that the combination of hot water and shower gel is REALLY GOING TO HURT!!
Running clothing that is too tight can rub on your skin and on the other hand too loose clothing, which keeps bunching up and flapping against you, can also rub. Labels and seams can rub, being a bit overweight can cause chafing - as can being too muscley.
What can you do to avoid chafing?
Don't be scared of chafing and let it put you off running; there are preventative measures you can adopt!
Always use sport-specific fabrics - no cotton, 'technical' materials are best.
Try to avoid heavy seams and if necessary remove tags.
Ensure the clothes fit you - neither too loose nor too tight.
Compression running tights or shorts can help prevent rubbing.
Use 'nip guards' - plasters are just as good.
Lube up - er, specific anti-chafe gel or good old petroleum jelly but be warned they can stain your clothes.
Because talc has been touted as being a possible carcinogenic, use something like cornstarch to keep you dry and ensure 'bits' that rub are kept friction free.
But what if you get chaffage? (not sure if it is a word but I'm going to use it)
Firstly you need to gently wash the area (remember the hot shower and shower gel scenario???!!!). Use warm water on its own to remove sweat and salt and pat dry, don't rub. Now if the chaffing has only been moderate, apply something soothing without harsh perfumes and such - think aloe vera gel (because let's face it, not everyone has a plant growing in their kitchen.....although you might??), coconut oil or shea butter - failing that slap on some nappy rash cream if that is all you have to hand. If you have blisters or open sores, let the skin heal a bit first to form a protective barrier before you put on creams or lotions - if it is very severe you may need to consult your doctor or local pharmacist.
See..... you needn't be afraid to run!!
More soon - keep safe xx
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