How To Prevent Nipple Chafing When Running

Nipples are one of the most sensitive parts of the body. In some circumstances, they can rub against clothing and become chafed.

For women, chafing can occur when running without wearing a sports bra. If you have ever experienced chafing, then you will know how uncomfortable it is.

How To Prevent Nipple Chafing When Running

Luckily, there are many things you can do to prevent nipple chafing. Firstly, you should know the symptoms and causes of chafing, so you can take steps to prevent it. 

Read on as we delve into what causes nipple chafing and some ways to prevent it from happening when out running.

Symptoms Of Nipple Chafing

Nipples are sensitive areas, and nipples can be easily irritated by clothing rubbing against them. Chafed nipples can cause redness, irritation, painful itching, and even bleeding.

Causes Of Nipple Chafing

Your nipples get sore because of the friction caused by your clothes rubbing against them. When running, you will also sweat, and your nipples may become wet.

This makes your nipples even more sensitive. You can avoid nipple problems by wearing a bra that keeps your nipples covered.

Prevent Nipple Chafing

There are numerous ways to prevent nipple chafing. Below are some of our top tips to run in comfort every time.


Lubrication is important when exercising. One thing that can help is petroleum jelly. This jelly can help prevent chafing.

You should use a lubricant before working out. Rub in on the affected area before running and this should stop any discomfort. 

Tape Or Nipple Covers

Some women use nipple covers to prevent chafing during physical activity. There are several types of nipple guards available too.

However, many of these are uncomfortable and difficult to remove, so they may not be the best remedy.

Medical tape and kinesiology tape work better than other options, but they are still awkward and inconvenient.


Sweat-wicking clothes are the best choice. These pull moisture away from your body and through your clothes’ fabric. Therefore, your body remains cool and dry when running. 

Choose synthetic materials instead of cotton. Wear a sports bra during exercise. Also, if you have nipple rings, you should remove them before exercising as that’s just asking for trouble.

Skin-tight layers are your best friends when you’re out in the sun. Avoid loose fabrics and tight clothing that trap moisture. Synthetic materials are better than cotton for this purpose.

Treat Chafed Nipples

You can use a lubricant to prevent chafing if you get it while you are walking or running. Chafing can be prevented by applying an ointment such as Aquaphor or Vaseline before your run or walk.

Talcum Powder

Talcum Powder

Drying out nipples helps prevent clothing from catching on the nipples. Talcum powder is a great solution for this problem.

You should use a light amount of the talcum powder and apply it over your nipples before running. This will help prevent chafing.

Use Anti-Chafing Lotions

Use anti-chafing lotions. By applying these before you run, you will limit and even prevent chafing. You can use these on other areas of the body prone to chafing too, such as the groin.

Chafing in the groin, nipple, or armpit areas should be avoided so take action before you go running!

Using Kinesiology Tape To Prevent Nipple Irritation

You need to find some kind of tape or other material that will stick to your breasts to prevent them from being sore.

A lot of people use duct tape because it sticks well to skin, but we do not recommend this. Duct tape can be hard to remove and can hurt the skin.

Luckily, there are many types of tapes out there. Some are more comfortable than others. Try different kinds until you find something that works for you.

Chafing On Other Parts Of The Body

Runners can get irritated nipples when running. But there are other places you can get chafed. Your thighs, armpits, and waist bands are common places to chafe.

Wearing clothes that fit properly and keeping them clean can help prevent this problem. Shoes should be snug but not tight. Loose shoes can rub and irritate your feet.

Tight shoes, on the other hand, can pinch and cut your feet. Anti-chafing cream helps prevent blisters. Shower after running to remove sweat and dirt as well.

Then, make sure you change clothes and shoes before going out again as the sweat from clothes can cause irritation. 

Thigh Chafing

Thighs chafe when they’re wet, but if you’re wearing proper clothing, then this shouldn’t happen. You should use a body powder (like talcum powder) or a sports cream to keep your thighs dry.

Don’t wear spandex or compression shorts because they’ll make your thighs itch. Make sure your pants are long enough to cover the problem areas too.

Layer your bottom with shorts or leggings. Wear them under loose fitting gear to prevent thigh chafing. Make sure the combination is comfortable. Don’t put anything uncomfortable on your bottom.

Wear Anti-Chafing Thigh Bands

Thigh bands are an effective way to prevent thigh chafing. They are made from synthetic fibers and non-slip silicon to prevent them from slipping down your thighs.

Chafing Buttocks

Butt chafing is caused by friction between the skin and underwear. It happens when you sit too long, run long distances, or wear tight pants.

After your run, you should try to avoid sitting too long, especially if you’re wearing tight pants.

How To Stop Buttocks Chafing

You should wear comfortable bottoms. Tight clothing can restrict breathing.

Your underpants shouldn’t be too big or too small as your buttocks need air circulation. Chafing cream is great at helping to prevent irritation.

Final Thoughts

Chafing whilst running is one of the worst feelings whilst you’re out trying to get exercise. If you follow these tips then you are destined to avoid chafing in the future.

Megan Rinzel
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