When you’re trying to run long distances — 5K, 10K, half-marathon, Ironman, or triathlon — chafing can stop you in your tracks far faster than exhaustion or thirst. That irritating, painful rubbing of your skin can get so bad it will mess up your concentration and cause you to quit your run.
Don’t let that be you! Here are some tips to help you prevent and deal with chafing before, during, and after your run.Powder Up
A sprinkling of baby powder on your thighs can help to absorb excess moisture and stop those sweat salt crystals from rubbing your skin raw. If you’re running long distances, powder up beforehand — and keep a small container handy to apply throughout.
Try a Bandage
There’s a reason marathon runners wear bandages (or medical tape) over their nipples: to prevent chafing! Your feet and nipples are the two most common places to expect to chafe, so consider using a bandage or medical tape to cover those trouble spots.
Know the Weather
Keep an eye on the forecast so you know what sort of heat and humidity to expect. If possible, try to run in the cooler parts of the day — less sun and heat = less sweat = less risk of chafing.Change Immediately
The longer you walk around in those sweat-soaked clothes, the higher the chance of chafing. Get out of the clothes as soon as possible and into something dry, clean, and very soft.
Once the run is done, wash thoroughly to get any salt crystals off your skin. Avoid strong soaps, which could irritate the sensitive skin. Dry thoroughly, but pat your skin dry with a towel rather than rubbing it.
Soothe the Burn
Use aloe vera gel, Vitamin E, or coconut oil to soothe the pain in your chafed skin. Aloe vera is the most effective option, thanks to its ability to reduce irritation and calm the discomfort.
Protect the Area
Your skin is going to be tender for a few hours, possibly even a day or two. Use well-fitting clothing with soft, elastic fabrics (like Spandex) to protect the chafed area. Prevent any further rubbing and irritation as the skin heals.
Follow these tips to prevent and treat chafing like a boss!
Lemon Supports Heart Health
Lemons are a good source of vitamin C. One lemon provides about 31 mg of vitamin C, which is 51% of your recommended daily intake (RDI). Research has shown that eating fruits and vegetables rich in vitamin C reduces the risk of heart disease and stroke.. The fiber and plant compounds in lemons could also significantly lower some risk factors for heart disease. For instance, one study found that eating the fiber from citrus fruits like lemons reduced total blood cholesterol levels after 4 weeks.