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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.

Long before he became the fastest man in history, before the Olympic gold medals, world records, and global superstardom, Usain Bolt was simply a gifted teenager with extraordinary speed and limitless potential. In 2002, on the track at Kingston's National Stadium in Jamaica, the world witnessed the first chapter of a story that would forever change athletics.

At just 15 years old, Bolt lined up for the men's 200 metres at the World Junior Championships with the weight of expectation resting on young shoulders. Competing before a passionate home crowd, the Jamaican prodigy produced a performance that instantly captivated the athletics world. Crossing the finish line in 20.61 seconds, he became the youngest athlete ever to win the men's 200m title at the championships.

It was far more than a gold medal. It was the moment the world realised that a once-in-a-generation talent had arrived.

Bolt's victory in Kingston marked the beginning of one of the greatest careers in sporting history. Over the years that followed, he rewrote the record books, dominated the Olympic Games and World Championships, and transformed sprinting into a global spectacle through his breathtaking speed, infectious personality, and unrivalled confidence. His legacy continues to inspire young athletes across the globe, many of whom dream of following the same path he once began as a teenager.

This week, that dream comes alive once again as the World Athletics U20 Championships take centre stage at the iconic Hayward Field in Eugene, Oregon. The venue has already witnessed the birth of future superstars. In 2014, it was where Britain's Dina Asher-Smith and Uganda's Joshua Cheptegei captured their first global titles, launching careers that would later produce world championships, Olympic medals, and lasting legacies in athletics.

Twelve years later, another generation arrives in Eugene hoping to create its own defining moment.

Among the brightest young talents is Great Britain's Jake Odey-Jordan, the 200m bronze medallist from Lima who now owns the European U20 100m record after an astonishing 10.01-second performance. He enters the championships eager to build on his growing reputation as one of Europe's most exciting young sprinters.

The United States will look to Tate Taylor, who has already made history as the first American high school athlete to break the 20-second barrier for the 200 metres. Fresh from a Diamond League victory in a sensational 19.75 seconds, he arrives in Eugene carrying the momentum of one of the most remarkable junior seasons ever recorded.

Jamaica, the nation that introduced the world to Usain Bolt, will once again have high hopes through Shanoya Douglas. The talented sprinter has established herself as one of the championship's leading contenders after producing lifetime bests of 10.98 seconds for the 100m and 22.11 for the 200m this season.

History has repeatedly shown that the World U20 Championships are far more than a junior competition. They are often the first chapter in the careers of future Olympic champions, world record holders, and global icons. Every generation arrives with ambitious dreams, but only a select few leave having announced themselves to the world.

No one can say with certainty whether the next Usain Bolt will emerge this week. Greatness cannot be predicted, and legends are never manufactured. Yet every legendary career begins with a single breakthrough performance.

For Bolt, that defining moment came in Kingston in 2002.

Now, under the famous lights of Hayward Field, another group of gifted teenagers stands ready to chase history. Somewhere among them could be the next athlete whose name will inspire the world for years to come.

"An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head." More than seventy years after those words were spoken, they remain among the most powerful messages ever shared in distance running. They are often quoted as simple motivation, but behind them lies a remarkable story of sacrifice, courage, conviction, and an unwavering belief that true greatness is never measured by financial reward.

Few athletes have left a legacy as enduring as Emil Zátopek. Known around the world as "The Czech Locomotive" for his relentless determination and unmistakable running style, he redefined what was possible in endurance racing. His legendary performance at the 1952 Olympic Games in Helsinki still ranks among the greatest achievements in athletics history. In the space of just nine days, he captured Olympic gold in the 5,000 meters, the 10,000 meters, and, incredibly, the marathon—a race he had never attempted before.

Yet the world in which Zátopek competed was vastly different from today's professional athletics landscape. During the 1950s, elite sport officially operated under strict amateur rules. Olympic athletes were forbidden from accepting prize money or earning a living directly from competition, although unofficial financial arrangements existed in many sports. Zátopek himself never raced for appearance fees or lucrative prize purses. Instead, he served as an officer in the Czechoslovak People's Army, receiving a military salary while representing his country. Running brought him glory, but not personal wealth.

It was within that environment that his famous words carried genuine meaning. For Zátopek, success was never driven by the promise of money. He believed the greatest performances were fueled by hope, ambition, discipline, and the courage to pursue dreams that seemed impossible. Those qualities, rather than financial incentives, formed the foundation of lasting excellence.

With the benefit of history, his words carry even greater significance. In 1968, during the Prague Spring, Zátopek openly supported democratic reforms in Czechoslovakia. When the movement was crushed, he paid a heavy personal price for standing by his principles. He was stripped of his military rank, removed from public life, and forced into years of manual labor. The man who had once stood proudly atop the Olympic podium found himself performing physically demanding jobs, far removed from the stadiums where he had inspired millions.

His story reminds us that the values he expressed were not empty words crafted for public admiration. He lived by them, even when doing so came at enormous personal cost. His belief that hope and conviction mattered more than material rewards became evident not only in the races he won, but also in the hardships he endured with remarkable dignity.

Distance running has changed dramatically since Zátopek's era. Today's elite athletes compete in a fully professional sport where prize money, sponsorship contracts, appearance fees, and endorsement deals can be worth millions. Success on the track and roads now offers opportunities that were unimaginable during the age of amateur competition. Professionalism has transformed the sport, allowing athletes to train full-time, access world-class coaching and sports science, and build financially secure careers.

Yet despite these changes, the essence of Zátopek's message has never lost its relevance.

Every elite runner naturally hopes to earn a good living from years of dedication and sacrifice. There is nothing wrong with financial success, and the rewards available today have elevated the standard of competition across the world. But history consistently shows that money alone is rarely enough to sustain greatness. The athletes whose careers endure the longest are often those driven by an inner passion to improve, to test their limits, and to chase excellence for its own sake. Financial rewards become the result of that commitment, not the reason for it.

When competition is motivated solely by wealth, its deeper purpose can fade. But when an athlete races with genuine belief, relentless determination, and an unwavering dream, extraordinary performances often follow naturally.

That is why Emil Zátopek's words continue to resonate across generations. His legacy extends far beyond Olympic medals and world records. It lives in every runner who laces up their shoes with a goal that cannot be measured in dollars, every athlete who refuses to surrender when the race becomes painful, and every competitor who understands that the greatest victories begin long before the finish line.

The economics of distance running may have evolved beyond recognition, but the heart of the sport remains unchanged. Every athlete still arrives at the starting line carrying something far more valuable than money—hope in their heart and dreams in their head. Those invisible qualities have always been, and will always remain, the true fuel of greatness.

Winning a major championship is never just about crossing the finish line first. Behind every gold medal lies a carefully crafted race plan, and Josh Kerr's unforgettable Commonwealth Games triumph in Glasgow was a perfect example of tactical brilliance meeting extraordinary finishing speed.

While the final time of 3:54.12 for the mile will be remembered as the official result, the split times reveal a much deeper story—one of patience, precision, and devastating acceleration when it mattered most.

Kerr resisted any temptation to force the pace from the gun. Instead, he settled into a controlled rhythm, allowing the opening stages to unfold naturally. His first four 100-metre segments—14.9, 15.1, 15.3 and 15.1 seconds—brought him through 400 metres in 60.4 seconds, a measured opening that conserved valuable energy while keeping him firmly in contention.

The second lap remained equally composed. Passing 500 metres in 15.3 seconds before recording splits of 15.7, 16.2 and 15.4, Kerr reached 800 metres in 2:03.0. The pace had eased, but that was exactly where the Scottish star wanted to be. Rather than chasing early speed, he was setting the stage for a decisive finish.

Everything changed after halfway.

Kerr gradually increased the tempo with smooth, controlled acceleration. His 900-metre and 1,000-metre splits of 15.2 and 14.9 seconds signalled that the race was beginning to stretch. He then surged through 1,100 metres in 14.3 seconds before covering the next 100 metres in just 13.4 seconds to reach 1,200 metres in 3:00.8.

From there, the home crowd witnessed championship running at its finest.

Instead of fading, Kerr became even stronger. He reeled off three consecutive 100-metre splits of 13.4, 13.4 and 12.8 seconds, dismantling the field with every stride. His final 100 metres were covered in a stunning 12.5 seconds, sealing an emphatic victory and sending the Glasgow crowd into celebration.

The progression of his race was remarkable. After opening with relaxed 15-second splits, Kerr transformed the closing stages into a demonstration of world-class speed endurance. His ability to accelerate continuously over the final 600 metres highlighted not only exceptional fitness but also supreme confidence in his race plan.

Championship middle-distance racing is rarely about producing the fastest possible time from the start. More often, it rewards athletes who understand when to conserve energy and when to unleash everything they have left. Kerr executed that philosophy to perfection.

His split chart paints the picture of a runner who never panicked, never wasted effort, and saved his greatest weapon for the closing stages. It was a textbook display of patience followed by relentless aggression—a combination that turned a tactical race into a memorable Commonwealth gold medal performance.

For aspiring middle-distance runners, Kerr's Glasgow masterpiece offers an important lesson: the strongest finish often belongs not to the athlete who runs hardest from the gun, but to the one who knows exactly when to make their move. On home soil, Josh Kerr timed that move to perfection, producing a performance that will stand as one of the defining moments of the championships.

At just nine years old, Oliver Smith has achieved something extraordinary—not by chasing records or medals, but by proving that determination, compassion, and consistency can create a life-changing impact.

Hailing from Wombwell, on the outskirts of Barnsley, Oliver set himself a remarkable challenge at the beginning of the year. Rather than attempting a single marathon, he decided to complete the equivalent distance of nine marathons over several months. From January 1 to April 26, the young runner covered an incredible 380 kilometres, breaking the distance into manageable daily runs suitable for a child his age.

His routine was built on dedication. Saturdays were reserved for parkrun events, Sundays for junior parkrun, while the remaining kilometres were steadily accumulated throughout the week. Averaging approximately 3.3 kilometres each day, Oliver never lost sight of the goal that inspired every step.

The challenge carried deep personal meaning. Last summer, Oliver's father, Tom Smith, suffered a devastating health setback after losing most of the vision in one eye. Medical examinations revealed a 4-centimetre meningioma wrapped around his optic nerve, leading to a complex 12-hour operation at the Royal Hallamshire Hospital in Sheffield.

Throughout the family's difficult journey, The Brain Tumour Charity provided invaluable guidance, support, and reassurance. Grateful for the help his family received, Oliver decided he wanted to give back in the most meaningful way he could. He launched a fundraising campaign with an initial goal of raising £2,000 to support others facing similar challenges.

What followed exceeded everyone's expectations.

Oliver brought his incredible fundraising challenge to a memorable conclusion at the Mini London Marathon, finishing on the very same day his mother, Hannah Smith, completed her first-ever London Marathon. It was a fitting family celebration of courage, resilience, and perseverance.

By the time Oliver crossed the finish line, donations had soared beyond £16,500—more than eight times his original target. His remarkable achievement captured the hearts of supporters, demonstrating how one young boy's determination could unite an entire community behind an important cause.

For Oliver, however, the journey is far from over. Inspired by the overwhelming support and the difference his efforts have made, he has already begun working toward his next fundraising challenge.

His story serves as a powerful reminder that age is no barrier to making a meaningful difference. Sometimes, the greatest acts of courage are measured not by speed or distance, but by the willingness to take one small step after another for the benefit of others.

Oliver Smith's inspiring journey is more than a fundraising success—it is a testament to the strength of family, the power of kindness, and the extraordinary impact that can begin with the simplest decision to help.

Sometimes the smallest opportunity creates the greatest triumph, and Jamaica's Navasky Anderson proved exactly that with a stunning performance to capture the men's 800m title at the 2026 Commonwealth Games in Glasgow.

Less than 24 hours after scraping into the final by the slimmest of margins, Anderson produced the race of his life, surging to victory in 1:45.33 to complete one of the most remarkable comeback stories of the championships. His gold medal was not only a reward for exceptional talent but also for courage, determination, and unwavering belief when everything was on the line.

The journey to the top nearly ended in the semifinals. Locked in an intense battle with England's Max Burgin for the final qualification place, Anderson threw himself across the finish line in a dramatic dive, stopping the clock at 1:45.38. That desperate effort earned him the last available place in the final as the fastest non-automatic qualifier, keeping his Commonwealth dream alive by the narrowest of margins.

With another chance in his hands, the Jamaican made sure it counted.

In a fiercely contested final, Anderson displayed outstanding tactical awareness and patience throughout the opening stages before unleashing a devastating finishing kick down the home straight. His perfectly timed acceleration left the rest of the field with no answer as he crossed the finish line first, securing a memorable Commonwealth crown and one of Jamaica's standout victories of the Games.

Australia's Luke Boyes delivered an impressive performance to claim the silver medal in 1:45.93, while Kenya's Wyclife Kinyamal battled strongly to take bronze in 1:46.12 after another highly competitive championship race.

Anderson's unforgettable triumph will be remembered as one of the defining moments of Glasgow 2026—a powerful reminder that championships are not always won by the fastest qualifier, but often by the athlete who refuses to surrender. From a fearless dive that kept his hopes alive to a brilliant gold-medal performance less than a day later, the Jamaican wrote one of the most inspiring chapters of these Commonwealth Games.

Men's 800m Final Results

1. Navasky Anderson (Jamaica) — 1:45.33

2. Luke Boyes (Australia) — 1:45.93

3. Wyclife Kinyamal (Kenya) — 1:46.12

Navasky Anderson arrived in the final as the last man to qualify, but he left Glasgow as the Commonwealth champion—a remarkable transformation that perfectly captures the unpredictable beauty of championship athletics.