Chafing is every trail runner's nightmare. During a race, friction, sweat or ill-fitting kit can cause irritation. Certain areas of the body such as the inner thighs, nipples and armpits are particularly prone to chafing in trail. Prevention, however, is very much possible.
Why does trail running increase the risk of chafing?
Several factors contribute to chafing in trail. Moisture (sweat or rain) weakens the skin. As sweat dries, it leaves behind salt crystals with an abrasive effect. Finally, repetitive movements and continuous friction create permanent micro-trauma. Together, these three factors multiply the risk of irritation.
There are two types of irritation, often combined in trail. The most common is mechanical irritation. It is caused by repeated friction of the skin or fabrics. It starts as a warm sensation that progresses into redness or a superficial burn.
The second is chemical irritation. Here, irritants are to blame. The salt from sweat dries out and aggravates the skin, while bacteria that thrive in humid conditions intensify the inflammation. The skin then becomes highly sensitive.
What are the solutions to prevent chafing in trail?
Chemical barrier
Using anti-chafing cream or petroleum jelly is almost essential on long-distance or wet-condition runs. Before the race, apply it to sensitive areas. You can apply it to the armpits, thighs, feet, groin folds or inner thighs.
Anti-chafing cream and petroleum jelly create a protective barrier between the skin and clothing. They reduce friction, limit the abrasive effect of salt and even prevent the formation of blisters in trail.
Fabric choice
Trail clothing must be technical, lightweight and breathable to minimise friction. Cimalp offers, for example, trail t-shirts and trail shorts made from hydrophobic fibres. Materials such as polyester or polyamide are well known for effectively wicking sweat and reducing moisture.
The flat seams (flatlock) also help reduce friction zones. It is recommended to opt for flat seams on all garments in contact with the skin. This is therefore a detail not to overlook when choosing your trail short, t-shirt or underwear.
Base layer
Many trail runners line up at the start with the boxer and compression shorts combo. This is indeed a great tip for preventing inner thigh chafing. Trail boxers and briefs are breathable and wick sweat efficiently. Compression shorts reduce friction between the thighs. Together, they limit both moisture and skin-on-skin contact — a dreaded combination on long races.
Protecting sensitive areas
Sensitive areas can easily be protected with specific plasters (anti-blister type) or adhesive tape (taping). For long or technical runs, apply them before the start on the nipples, feet or groin folds. You will easily avoid the friction responsible for irritation.
What mistakes should you avoid?
Several mistakes should be avoided to reduce the risk of chafing in trail. First, wearing cotton, which retains moisture and dries very slowly. Wearing cotton clothing risks leaving you to macerate and suffer more friction.
Starting a race with brand-new kit is a very bad idea. New clothing, shoes or packs are not yet broken in to your body shape and can create friction zones. You must therefore test your kit beforehand.
In the same vein, a poorly fitted pack can shift and create irritation on your shoulders, collarbones or lower back. Too tight, it compresses the body. Too loose, it creates unwanted movement. It must therefore be perfectly adjusted and comfortable.
The most common mistake is ignoring a minor discomfort. Yet it can turn into a burn or a blister. If something feels off, act immediately. Readjust your clothing, your kit or apply some cream. A quick stop that could save you precious minutes.
Chafing in trail is often the result of simple mistakes. To head out on the trails with peace of mind, choose the right fabrics, protect your body's sensitive areas and test your kit thoroughly. You'll be set to run in the best possible conditions.
Photo credits: Delphine Daniélou
