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Chafing often happens when you least expect it, causing distress and irritation on runs that are typically enjoyable. Ranging from mild to severe cases, failing to tackle the issue as it arises can cause infections without treatment. For this reason, it’s usually better to stop and deal with the problem before it grows.

I’ll never forget the first time I dealt with chafing. I was on a long run following the Appalachian Trail, and the air was thick with humidity. By the time I stopped to look at my irritated skin, it was already red and inflamed. After stubbornly fighting my way to the top of another peak, I gave in and asked my friend to lend me their maximum-strength butt paste, a popular household product used for infants with diaper rashes that old-school runners have adopted as their own.

They’d been using it for miles, swearing by its ability to soothe the chafe. I squished the contents of the tube into my palm and slathered the cream all over my hips and thighs. In seconds, parts of my body that were previously swampy and covered in salt were dry and cool. It was the perfect cure for the endurance chafe, drying my skin long enough to churn out a few more miles.

This was my first run-in with raw hips, but it wouldn’t be my last. Although I usually scraped by on short trail runs without any serious chafing, I continued to struggle with friction on longer days. I quickly found a stick of Body Glide and found that it wasn’t long-lasting enough for me to love it.

The burn haunted my dreams, driving me to find lasting solutions by trying everything, from coconut oil to soothe the burn after long days in the wilderness to deodorant when I’d forgotten the magic butt paste. Some solutions worked, while others only made the situation worse.

Here’s what you need to know to prevent desperate chafing mishaps:

Chafing is a condition of the skin that occurs with repeated skin on skin contact. The friction of the rubbing can cause small abrasions in the skin, worsening in effect with moisture and the wrong fabrics. The result of this type of rubbing is painful, and it’s often difficult to continue running once the chafe has begun.

Chafing happens at the worst possible time, leaving you desperate to find solutions. To manage the problem, you might start out by ignoring it. When that doesn’t help, you start to wonder if slathering a packet of goo on the problem area might provide enough relief until you can make it home. But the sting of the solution only worsens the pain, driving you to hate the sport that brings you joy. So don’t get caught doing these things if you want to avoid the worst run of your life.

A few years after my Appalachian Trail run, I found myself jogging down the Colorado Trail when the chafe appeared. My thighs rubbed together, screaming in rage, but I was still ten miles away from my car. I pulled the material of my shorts over the chafed area, hoping that it would reduce the friction on my thighs. It kept creeping upwards, leaving my skin unprotected. Then, I changed my gait, attempting to reduce the skin-on-skin contact.

Finally, I pulled a little tube of chapstick out of my pocket and slathered it on my thighs. I figured it’d work like Body Glide, reducing the friction on my thighs. But then my skin started to tingle. The peppermint scent glided into my nostrils, and I knew I’d made a huge mistake. The faint burn turned into a raging fire, furthering my misery.

Do This Instead:

Try Body Glide. The first Body Glide was originally developed in 1996 by a surfer who got tired of the neoprene neck of his wetsuit rubbing against his skin. This irritation drove him to develop a plant-based product that would tackle the neck discomfort without damaging his suit.

Today, Body Glide can be found in most sports shops, giving runners access to an hour reprieve from chafing. It’s a great option for short, wet runs since it works effectively for about an hour before it needs to be re-applied. (Some testers found it lasted longer than an hour.)

Adopt Fancy European Products. If you’ve never heard of Chamois Crème, it’s time to give it a test. Not only does this solution help to reduce friction and rehydrate the skin, but it also lasts two to three times as long as products like Body Glide. This Swiss-based product was first released in the 1940s for cyclists, but due to its effectiveness, it has been adopted by endurance athletes across the world.

Invest in Butt Paste, Baking Products, or Anti-Monkey Butt Powder. Chafing occurs because of repeated skin-on-skin contact and moisture, causing small abrasions in the skin. Since babies experience the same type of rubbing from diapers, manufacturers have been searching for “diaper rash” solutions since disposable diapers first appeared on the shelves.

The first diaper rash creams were developed in the early 1900s, and they typically used some form of petroleum jelly. Desitin, the first widely used diaper cream, hit the shelves in 1919. About 20 years later, Johnson & Johnson started adding zinc to its own diaper rash cream to enhance its healing properties.

Today, babies and runners alike rely on products like Boudreaux’s Butt Paste, which helps to dry you out while creating an added barrier over the skin to reduce additional irritation and prevent moisture from accumulating in the area. And it takes just a small amount of the solution to begin to treat the problem.

Another potential chafing solution can be found in most household baking cabinets. Mothers and grandmothers have been using cornstarch on babie’s bottoms for decades. And now runners do, too. Cornstarch helps to reduce moisture in both food and on your skin, aiding in the treatment of your discomfort. Some research even suggests that cornstarch has antibacterial properties, which could prove helpful in the elimination of infections.

Finally, the Anti-Monkey Butt Powder is a beloved anti-chafing product because it helps to reduce moisture in the impacted area, but it also contains calamine to help the chafed skin begin to heal. While most anti-chafing products deliver short-term results, the Anti-Monkey Butt Powder is designed to provide relief long after you’ve applied it.

Pack Deodorant. This might sound silly but some runners find that applying a layer of deodorant to chafe-prone areas helps to reduce friction, resulting in less chafing. Although this strategy isn’t likely to produce long-lasting results, it may help runners in a pinch.

We’ve all heard the adage that “cotton is rotten.” When it comes to chafing, this concept certainly applies. Cotton can be a great material in dry environments because it’s airy and loose. But it can also absorb 24 to 27 times its own weight in fluid, which makes it a poor companion on humid or wet runs.  And the more swampy your clothing becomes, the more likely you’ll end up with raw thighs and hips.

Do This Instead: 

Use the Right Fabrics. Instead of wearing cotton, chafing-prone athletes often benefit from using moisture-wicking materials like wool, nylon, and polyester. These materials are naturally moisture wicking, which supports long-term dryness even on the longest trail runs. And fabrics like nylon and polyester can also enhance movement by reducing friction, leaving your skin feeling comfortable and fresh.

While some looney toons might be confident enough to run a race while wearing jean shorts or canvas, most runners find that this type of attire is quick to cause chafing. As the skin moistens, it becomes soft and more pliable than usual. Regular rubbing from those cute cowboy shorts can then slice through the skin like warm butter.

Do This Instead: 

Wear Protection. Every runner’s body is different, which means that no single fix will cure chafing for all. But many runners find that changing their clothing choice and testing it before their long runs helps to reduce chafing. Some of the most effective clothing types may include moisture-wicking clothes, anti-chafe bands that can be placed around chafe-prone areas of the body, and longer shorts with anti-slip technology. For example, the Janji Pace Short, comes with interior silicone grippers to keep the legs from sliding up as you run. Some runners also swear by nipple guards.

Get Creative with KT Tape. Although most of us think of Kinesiology Therapeutic Tape (KT Tape) as a tool that’s used for swelling and muscle support, it can serve another function. Those who experience bra or shorts chafing can apply a layer of KT Tape to the affected area, to reduce additional friction while they run. Since the material of your clothing is likely to just absorb butt paste and body glide, KT Tape may be a better solution in these situations.

Chafing rashes are basically a combination of abrasions and heat burns, which can create a lot of post-run discomfort. Without proper treatment, they may get infected, impacting your training regimen over the following weeks. Jumping into a saltwater or taking a steamy shower after your run will likely exacerbate the symptoms.

Do This Instead:

Take a Cold Shower. Apply substances like aloe vera, coconut oil, and rash creams to the affected area to provide additional relief after runs. And switch to cold showers to reduce skin irritation while the chafe begins to heal. This helps to minimize the pain while the body does its magic.

After a decade of trail running, I’ve found a few strategies that kick the burn when I start to feel it. I pack Butt Paste any time I know I’ll be out for a long day. But every once in a while, the chafe catches me unaware, leaving me wondering why I didn’t come prepared with one of these no-fuss chafing solutions, since I know it could save me from misery.

The prospect of seeing one of athletics' biggest stars back on the track is growing stronger, with Jakob Ingebrigtsen reportedly targeting a return to competition later this summer following his recovery from Achilles tendon surgery.

According to comments made by his agent, Daniel Wessfeldt, in an interview with Norwegian media, the double Olympic champion could make his long-awaited comeback at one of three major European meetings in July. The leading options under consideration are the Monaco Diamond League on July 10, the Hungarian Athletics Grand Prix on July 14, and the London Diamond League on July 18.

For athletics fans, the possibility of Ingebrigtsen lining up in London would add another layer of excitement to an already highly anticipated Diamond League meeting. The Norwegian middle-distance sensation has become one of the sport's most dominant figures in recent years, collecting Olympic, world and European titles while consistently rewriting record books.

His 2026 campaign was put on hold after he underwent surgery on his Achilles tendon earlier this year, forcing him to focus on rehabilitation rather than competition. Since then, questions have surrounded when the 24-year-old would be ready to return to racing.

The latest update suggests that decision will largely depend on how his training progresses over the coming weeks. If recovery continues according to plan, July could mark the beginning of his return to elite competition ahead of the latter stages of the season.

A comeback at either Monaco, Budapest or London would immediately place Ingebrigtsen back among the sport's biggest storylines. Each meeting is renowned for producing world-class performances, and any appearance by the Norwegian would attract significant attention from fans eager to see how quickly he can regain top form after his injury setback.

While no final decision has been confirmed, the signs are increasingly positive. After months away from competition, Jakob Ingebrigtsen appears to be edging closer to a return, with London's Diamond League meeting emerging as one of the most intriguing possibilities on his road back to the track.

Should his recovery continue smoothly, athletics could soon welcome back one of its brightest and most influential stars.

What should have been the defining moment of Emad Bashir-Mohammed's young running career instead turned into one of the most talked-about controversies in American road racing this year.

The 23-year-old crossed the finish line first in the men's citizen's race at the prestigious Bolder Boulder 10K on Memorial Day in Colorado, stopping the clock at an impressive 29:50. His performance was not only a commanding victory but also one of the fastest winning times ever recorded in the event's long and celebrated history. Bashir-Mohammed finished eight seconds clear of his nearest challenger and appeared to have secured a breakthrough triumph.

For nearly two hours, he was the undisputed winner.

Then everything changed.

Race officials announced that Bashir-Mohammed had been disqualified after determining that he had started in the wrong wave. According to Bolder Boulder regulations, he had been assigned to the AA wave but lined up with the faster A wave, which began earlier. Event rules allow runners to move backward into a slower wave, but prohibit athletes from advancing into a faster one.

As a result, Bashir-Mohammed's victory was erased from the record books.

The citizen's title was subsequently awarded to Nickolas Scudder, who crossed the line second in 29:58. The promotion handed Scudder back-to-back citizen's race victories, while Bashir-Mohammed was left to grapple with the disappointment of losing a win he believed he had earned on the road.

The disqualification has since ignited widespread debate across the running community.

Bashir-Mohammed maintains that he did not intentionally violate the rules. He claims that after collecting his AA bib, he spoke with race personnel and was permitted to start with the A wave after presenting evidence of his recent performances. In a statement shared after the race, he expressed frustration over the decision, arguing that his goal was simply to compete against the strongest field available and produce the fastest time possible.

Race organizers, however, stood firmly behind their ruling. Officials stated that wave-assignment regulations are clearly communicated in pre-race information and reiterated during packet collection. They also noted that hundreds of participants are disqualified each year for moving into faster start groups, emphasizing that consistent enforcement is necessary to maintain fairness for all competitors.

The incident has divided opinion among runners and fans alike. Some believe the rules must be applied equally regardless of an athlete's finishing position, arguing that wave assignments are a fundamental part of race organization. Others feel the punishment is harsh, particularly if Bashir-Mohammed genuinely received approval to move up before the start.

What remains undisputed is the quality of his performance. On the roads of Boulder, Bashir-Mohammed demonstrated the fitness and speed required to outrun the field by a significant margin. Yet in road racing, crossing the finish line first is only part of the equation. Compliance with race regulations carries equal weight.

For Bashir-Mohammed, the day will be remembered as a painful lesson in the fine margins that can define elite competition. A remarkable run delivered a memorable victory, but a dispute over wave placement ultimately overshadowed the achievement, leaving behind a controversy that continues to fuel discussion throughout the running world.

A fast race, a costly administrative error, and a debate that may linger long after the finish-line tape has been packed away.

The men's 100 metres at the 2026 Rome Diamond League is shaping up to be one of the most anticipated sprint races of the season, with an exceptional field featuring some of the fastest men in the world.

Scheduled for Thursday, June 4, at the iconic Stadio Olimpico in Rome, the race will bring together reigning stars, established champions and emerging talents in a contest that promises fireworks from the moment the gun goes off.

Kenya's Ferdinand Omanyala headlines a world-class lineup that includes American sprint sensation Noah Lyles, Botswana's Olympic champion Letsile Tebogo, Jamaica's explosive Ackeem Blake, South Africa's ever-consistent Akani Simbine and Italy's hometown hero Lamont Marcell Jacobs. With personal bests ranging from 9.77 to 9.97 seconds, the field is packed with athletes capable of producing something special on the Diamond League stage.

Omanyala, the African record holder with a blistering personal best of 9.77 seconds, arrives in Rome eager to continue his strong early-season form and prove he can challenge the very best on the global circuit. The Kenyan star has built a reputation as one of the fastest starters in world sprinting and will be looking to make a statement against an elite field.

Standing in his way is world champion Noah Lyles, whose personal best of 9.79 seconds places him among the fastest athletes in history. The American remains one of the sport's biggest attractions and will be determined to add another Diamond League victory to his impressive résumé.

The race also marks a major test for Olympic champion Letsile Tebogo. The Botswanan star has rapidly become one of athletics' most exciting talents, while Ackeem Blake continues to establish himself as a serious contender on the international sprint scene.

Adding further intrigue is the presence of Italy's Lamont Marcell Jacobs. Competing on home soil, the Tokyo Olympic champion will enjoy passionate local support as he seeks to deliver a memorable performance in front of the Roman crowd.

South Africa's Akani Simbine, Cameroon's Emmanuel Eseme, Great Britain's Jeremiah Azu and rising American talent Jordan Anthony complete a field that boasts remarkable depth and quality.

Men's 100m Entry List – Rome Diamond League 2026

Ferdinand Omanyala (Kenya) – PB: 9.77

Noah Lyles (USA) – PB: 9.79

Lamont Marcell Jacobs (Italy) – PB: 9.80

Akani Simbine (South Africa) – PB: 9.82

Letsile Tebogo (Botswana) – PB: 9.86

Ackeem Blake (Jamaica) – PB: 9.88

Jordan Anthony (USA) – PB: 9.91

Emmanuel Eseme (Cameroon) – PB: 9.96

Jeremiah Azu (Great Britain) – PB: 9.97

With multiple national record holders, global champions and Olympic medal contenders sharing the same start line, the Rome Diamond League men's 100m could deliver one of the fastest races of the year. For sprint fans around the world, all eyes will be on Rome as a stellar cast battles for supremacy over athletics' blue-riband distance.

Audrey Werro announced her arrival as one of the early stars of the 2026 outdoor season with a commanding victory in the women’s 800 metres at the Rabat Diamond League, producing a performance that exceeded even her own expectations.

The Swiss middle-distance talent surged to victory in a brilliant 1:56.56, breaking the meeting record and delivering one of the fastest times recorded worldwide this season. In a race packed with quality, Werro displayed exceptional composure, confidence, and finishing strength to separate herself from the field and stamp her authority on the event.

What made the performance even more remarkable was the athlete's surprise at the level she had already reached so early in the campaign.

"I was not expecting such a strong start to the season," Werro admitted after the race.

The race unfolded at a relentless pace, but Werro remained perfectly positioned throughout. As the athletes approached the bell lap, she glanced at the clock and immediately sensed something special was within reach.

"When I saw the time at the bell, I felt really confident," she said. "I'm really happy with the Meeting Record and looking forward to the rest of the season."

Her confidence proved justified. Maintaining her rhythm over the final 400 metres, Werro powered down the home straight to secure the victory and rewrite the Rabat meeting record books in the process.

The performance sends an early warning to her rivals ahead of a season that promises major championships and high-profile Diamond League battles. Beyond the record-breaking time, Werro's display highlighted her growing maturity as a racer, combining tactical awareness with impressive speed and endurance.

With the outdoor season only beginning, the 1:56.56 clocking suggests that even faster times could be on the horizon. If Rabat is any indication, Audrey Werro may be poised for the biggest season of her career.

Her emphatic victory in Morocco was more than just another Diamond League win—it was a statement of intent from an athlete determined to challenge the world's best throughout 2026.

The city of Boston is set to welcome back one of its most celebrated champions as Kenya’s Sharon Lokedi headlines a world-class field for the 2026 B.A.A. 10K presented by Mass General Brigham Cancer Institute on June 21.

Fresh from another remarkable victory at the Boston Marathon in April, Lokedi returns to the streets of Boston and Cambridge carrying both momentum and confidence as she aims to defend the title she captured in dominant fashion last year.

The two-time Boston Marathon champion has developed a special connection with the historic race city. In 2025, she produced a course-record performance of 2:17:22 to win the Boston Marathon before returning this year to claim another victory in 2:18:51, the second-fastest winning time in the event’s storied history. Her success has cemented her status as one of the premier road runners in the world.

Lokedi will be making her first competitive appearance since her marathon triumph and arrives as the reigning B.A.A. 10K champion after clocking 31:39 over the challenging 6.2-mile course in 2025.

“Boston has become a very special place for me,” Lokedi said ahead of the race. “The atmosphere created by the fans and the community is unlike anywhere else. I’m excited to return and give everything I have to defend my title.”

The women’s race promises to be highly competitive. American Olympian Rachel Smith, who finished second at the Boston 5K in April, leads the domestic challenge. Kenya’s strong contingent includes African 10,000m champion Gladys Kwamboka, former B.A.A. 10K runner-up Stacy Ndiwa, and experienced road racer Viola Cheptoo. British Olympian Jessica Warner-Judd adds further international depth to a field packed with proven performers.

The men’s race is equally impressive, featuring elite athletes from 13 nations.

Ethiopia’s Dawit Seare enters as one of the leading contenders after capturing the 2025 Boston 5K title and bringing the fastest 10K personal best in the field at 27:21. Kenya will be represented by an accomplished group led by Alexander Mutiso, winner of the 2024 London Marathon and runner-up at last year’s New York City Marathon.

Patrick Kiprop also arrives in outstanding form after securing victory at the prestigious BolderBoulder 10K on Memorial Day, while Alex Masai returns looking to continue his strong record in Boston. Masai recently finished ninth at the Boston Marathon and has earned three top-ten finishes at the B.A.A. 10K.

Among the international stars making their mark is South Africa’s Adriaan Wildschutt, who makes his race debut after an impressive season highlighted by victory at the NYC Half Marathon in 59:30. Ethiopia’s Olympic bronze medallist Hagos Gebrhiwet adds further quality to the field, bringing a wealth of championship experience and previous success in Boston.

Canadian national 10K champion Andrew Alexander, two-time U.S. Olympian Hillary Bor, marathon standout Ryan Ford, and reigning USA 25K champion Andrew Colley complete a field stacked with talent and depth.

With defending champions, Olympic finalists, national champions and rising stars all converging on Boston, the 2026 B.A.A. 10K is shaping up to be one of the most competitive editions in recent memory. For Sharon Lokedi, however, the mission is simple: return to the city where she has repeatedly excelled and add another memorable chapter to her growing Boston legacy.