How to avoid the running curse of chafing


Chafing is a common, painful running injury. While it’s easily avoided in most cases, most runners have experienced it at least once. Chafing is caused by the friction of two surfaces rubbing together repeatedly. Most commonly it occurs between skin and fabric but can also happen with skin to skin contact. The irritated skin can become red and raw and may bleed, depending on the severity. Here’s some ideas to help avoid chafing for runners. 


Lower body tips 


Running in short shorts may give you plenty of room to move, but it also leaves plenty of skin to chafe. Try wearing longer, body hugging shorts to reduce friction. If you must have shorter shorts, try applying a lubricating cream to reduce friction. Chafing and blisters can happen on your feet. Investing in specialist running socks should help to draw sweat away from your heels and toes. 


Upper body tips 


Upper body chafing can happen in a number of places. For men, the nipples can be easily irritated on longer runs. Try applying lubricant cream or even roll-on deodorant to them before running. Some men apply Band-Aids to shield themselves. Underarms can become irritated (particularly after a recent shave) so apply plenty of cream deodorant. Women may like to apply lubricant to the shoulder straps and bottom seam of their sports bras. Finally, ensure your shirt is made from a moisture-wicking material. Cotton shirts do not dry quickly, and the additional moisture can encourage more chafing. 


Are you already in pain? 


If you’ve just realised that you’ve given yourself a chafing rash, we’re sorry to hear it! Try washing the area in cool clean water. Don’t use soap as you may irritate the skin further. Reduce any chance of more friction by wearing breathable clothing that won’t rub. Seek out nappy rash creams and ointments. Applying them should provide some relief. Try to let the irritation heal before heading out for another run. 


About Enertor Advanced Technology Insoles –  Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury,  the unique design features support your foot throughout training.  Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole.  Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

Enertor insoles are available to buy from our online shop

Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.

What people are saying about Enertor insoles?

  • Sarah S.

    Good impact support
    The insoles offer very good impact support around the heel while out pounding the streets. Worth having. The only thing I would suggest is you try them in new shoes before buying. I find they fit in my current shoes but push my toes forward and I could really do with half a size bigger

  • Brice J.

    I’m always skeptical of high end insoles, but these are the real deal. With a bigger build and 3 broken ankles I’m constantly suffering shin splints. Ran 5mi for the first time since before the surgery with little pain yesterday. No joke these things!

  • Nick

    Helped me score more goals
    When I first put my Enertor insoles in my football boots, I noticed the insole material that I took out was very flimsy and already had compressed to about a millimetre. The Enertor insoles felt like they gave much more protection and felt great. I scored 5 goals in my next match and then 3 in the following match! Thanks Enertor! I would recommend this product to anyone who wants more protection and wants to perform better.

  • Zac T.

    My back no longer hurts
    Last year I suffered a herniated disk in my lower back, causing extreme nerve pain all the way down my left leg. I just got back into running this spring, and started with the insoles around the same time, and the pain has almost completely subsided. I can run further without pain than I’ve been able to since the injury. Definitely recommend these for comfort and support.

  • Imogen B.

    Great Support
    Foot feels supported and secure and the insoles appear to be very durable

  • Simon C.

    Great Fit and Felt the Difference
    Following recommendation, I found the Enertor insoles very comfortable and gave a great feel during performance. They fitted straight into running trainers, and the old standard insoles are in the bin – they won’t be needed anymore! I will be recommending Enertor to friends, and what a great endorsement with Usain Bolt.

  • Rebecca

    Helped me run longer..yay!
    I have been dealing with some weird hip/knee pain running for the past year or so. I was limited to getting in maybe 3 or 4 miles before serious pain set in so I thought I would give these a shot because I have tried just about everything else short of the doctor. I have upped my milage to 9 1/2 miles (so far) with less pain than I have had in months so that was super exciting. It feels like they helped take some impact off of my knee and helped stabilize my hip. The pain isn’t gone but these definitely made a difference in my comfort so that is a step in the right direction. Big thumbs up for these insoles!

  • Dan J.

    I have never been that convinced insoles actually have much of an impact on performance etc, but since using the Enertor I’ve noticed my legs not feeling as stiff or my knees hurting after exercise. Plus they are very comfortable, glad I took a gamble!

  • Alex dean

    Alex d
    I have had issues with shin splints for months and these have helped in my day to day life haven’t used them for running yet as I had no time to train at the moment, well worth the money.

  • Ibrahim

    The Enertor Performance Insoles are extremely comfortable. Though it felt odd at first, it does feel a lot more comfortable now. I wear it everywhere now.

Shop now