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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.

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.