Chafing after a long run usually clears up within a few days. The standard medical aftercare advice: gently clean the area with mild soap and warm water, pat it dry, protect it with a thin layer of petroleum jelly and give it a break from rubbing. If you're reading this standing up because sitting isn't an option right now, we're sorry. That first shower after a long run is nobody's favourite. You're in good company, though: chafing gets its own section in a sports medicine review of marathon-day skin injuries. This article is part of our runner's hair and body care guide.
Not medical advice. This article is general information written by Rinsed, a brand that makes 3-in-1 bars, not by a doctor. It does not replace advice from a pharmacist, GP or dermatologist. If your skin reacts, gets worse or doesn't settle, please ask one of them.
What is chafing, and why does it show up after a long run?
Chafing is skin irritation from rubbing, and a long run supplies a lot of rubbing. The top layer of your skin breaks down after rubbing against other skin, clothing or something else, and the usual places are the inner thighs, groin, buttocks, armpits, breasts and nipples, and feet. The sports medicine review of marathon-day skin injuries adds the second ingredient: friction combined with a warm, moist environment.
That's why 6K on a Tuesday is fine and 28K on a Sunday isn't. Same shorts, but thousands more strides and a shirt that's been heavy with sweat for two hours. Moisture can make chafing much worse, because materials slip and rub against your skin more easily. Rain counts too, which we cover in running in rain, heat and cold.
How common is it? In the marathon studies that review collected, chafing was reported by 0.4 to 16% of runners who went to the medical tents, and "jogger's nipples" by 2 to 16.3% of runners on marathon day. So it's not just you.
How do you prevent chafing on a long run?
Reduce the rubbing and reduce the damp. The sources agree on most of it, so here's what they say, point by point.
| What | What the sources suggest |
|---|---|
| Fabric | Moisture-wicking, not cotton, which soaks up sweat; seamless socks and tagless shirts |
| Lubricant | Petroleum jelly on problem areas such as the feet or thighs |
| Staying dry | Talcum powder or similar drying products; antiperspirant for underarms; dry clothes as soon as you finish |
| Nipples | Patches or adhesive tape before long runs; petroleum jelly; soft-fabric bras; synthetic shirts that wick moisture |
On fit, the sources differ a little. One medical source says tighter-fitting clothes are less likely to move and rub, while a dermatology source suggests loose-fitting ones. So test your kit on training runs and see which your skin prefers. Race morning is the one day not to find out. Put the tape and a small pot of petroleum jelly in your bag the night before; our race day toiletries list has the rest.
One more piece of advice from dermatologists, and it's the hardest to follow: stop your activity if you feel pain or your skin turns red. Nobody wants to walk home from 19K, we get it. If you really can't stop, at least deal with it at the first chance you get: a dab of petroleum jelly from your belt, or the dry shirt waiting in the car.
What should you do about chafing right after the run?
Get out of the wet kit, wash gently, dry, protect. These are the standard medical self-care steps, in order:
- Stop the activity that caused it and change out of damp clothes.
- Gently clean the skin with mild soap and warm water.
- Pat it dry.
- Apply a thin layer of petroleum jelly or an unscented moisturiser. The same guidance also mentions aloe vera gel.
- Wear loose-fitting, breathable clothing, and put a bandage over the area if something is going to rub against it.
Yes, the shower will sting. Warm rather than hot is the wording the guidance uses, and that's about all the comfort we can offer for the first ten seconds. If you're wondering whether to shower straight away or eat first, we cover the timing in should you shower right after a run and the order of things in how to wash after training.
How long does chafing take to heal, and when should you see someone?
Chafed skin should heal in a few days to a week. In practice that could mean an easy day or two, which your legs probably wanted anyway.
Which brings us to the part we'd like you to take seriously. Please don't tough it out if it isn't settling. Medical guidance lists these reasons to see a healthcare provider:
- it hasn't improved after a week of looking after it at home
- the pain or itching is severe
- there are signs of infection: yellow pus, a foul smell, or skin that's warm to the touch
A pharmacist is a good first stop. Pharmacists can give advice and refer you to a GP if they can't help you themselves. Wherever you live, your local pharmacy or GP is the place to ask. Nobody there will be surprised. They've met runners before.
What should you wash with when your skin is chafed?
The sources say "mild soap", and we're not going to tell you that means ours. Rinsed makes no medical claims, so here are the facts instead. Every Rinsed bar contains fragrance (Parfum on the label), and some people react to fragrance. Health guidance lists perfumes in toiletries among common irritants, and fragrances among the cosmetic ingredients that can trigger allergic contact dermatitis. The aftercare advice for chafed skin, for its part, specifies an unscented moisturiser.
As the founder of a brand that sells bars, I'll be honest: if your skin is raw, I'd rather you asked a pharmacist what to wash with and used that. The bar will still be there next week. If you like reading labels yourself, fragrance allergens on the label explains what the names mean.
Where a bar does earn its place is in the bag, not on the sore patch. Long runs and races tend to end away from home: a bag drop, a sports hall shower, a hotel. Your recovery kit already takes up room (petroleum jelly, tape, flip-flops, the loose dry clothes you'll be so glad of), and a bottle leaking over those dry clothes would be a cruel finish. One solid bar for hair, body and face can't leak, and it isn't a liquid at airport security if you're flying to the start line.
Shampoo, body and face wash, all in one bar. Cooling, refreshing and designed for those always on the go.
Whatever ends up in the bag, the dry clothes are the part that matters. The advice is to change into something dry as soon as you can, so pack them on top. Our marathon travel packing list has the full weekend version, and trail and ultra races covers multi-day events.
Summary
Chafing is friction plus moisture, and long runs have plenty of both. To prevent it, the sources point to moisture-wicking kit you've tested in training, petroleum jelly where it rubs, tape or patches for nipples, and dry clothes straight after. If it's already happened: mild soap and warm water, pat dry, a thin layer of petroleum jelly, loose clothes and a few easy days. And if it hasn't improved after a week, hurts a lot or looks infected, please see a pharmacist or GP.
Frequently asked questions
Why do you chafe more on long runs?
Chafing is friction plus moisture, and long runs have plenty of both: thousands more strides, and a shirt that is heavy with sweat. Moisture can make chafing much worse, because materials slip and rub against your skin more easily.
Where do runners chafe the most?
The usual places are the inner thighs, groin, buttocks, armpits, breasts and nipples, and feet.
What should you wear to avoid chafing on a run?
The sources suggest moisture-wicking fabric rather than cotton, which soaks up sweat, plus seamless socks and tagless shirts. On fit they differ a little, so test your kit on training runs and see which your skin prefers.
Is petroleum jelly good for chafing?
It's what the sources recommend. Dermatologists suggest applying it to problem areas such as the feet or thighs to prevent chafing, and the aftercare advice is a thin layer on chafed skin once it's clean and dry.
How do you stop nipple chafing when running?
A sports medicine review suggests petroleum jelly, patches or adhesive tape over the nipples before long runs, soft-fabric bras, and synthetic shirts that wick moisture.
Should you shower with chafed skin?
Yes, gently. The standard advice is to clean chafed skin with mild soap and warm water, then pat it dry and apply petroleum jelly or an unscented moisturiser.
How long does chafing last after a run?
Chafed skin should heal in a few days to a week. In practice that could mean an easy day or two.
Can you run with chafed skin?
The first self-care step is to stop the activity that caused the chafing, and dermatologists advise stopping if you feel pain or your skin turns red. If you're unsure whether it's ready, ask a pharmacist or GP.
When should you see a doctor about chafing?
If it hasn't improved after a week of looking after it at home, if the pain or itching is severe, or if there are signs of infection: yellow pus, a foul smell, or skin that's warm to the touch. A pharmacist is a good first stop.
Can you use a Rinsed bar on chafed skin?
We can't tell you that. Every Rinsed bar contains fragrance (Parfum), which some people react to, and health guidance lists perfumes in toiletries among common irritants. On sore or broken skin, please ask a pharmacist or GP what to wash with.
Sources
The facts in this article are based on the sources below, checked in October 2026.
- Skin Protection: Tips To Prevent Chafing. Cleveland Clinic, 2025.
- Chafing: Causes, Treatment and Prevention. Cleveland Clinic, 2025.
- The wear and tear of 26.2: dermatological injuries reported on marathon day. Mailler EA, Adams BB. British Journal of Sports Medicine, 2004.
- 5 ways to use petroleum jelly for skin care. American Academy of Dermatology, checked 2026.
- How to prevent and treat blisters. American Academy of Dermatology, 2026.
- Contact dermatitis: causes. NHS, 2023.
- How pharmacies can help. NHS, 2024.
