Running looks like an easy sport but it does put a lot of stress on your body. If you are not careful, you can fall prey to major and minor injuries. There are a number of major injuries that can delay training or prevent you from running. However, there are also minor injuries that can make running uncomfortable. Chafing and blisters are the most common minor injuries that almost all runners will run into (pun not intended). Here are seven tips you can use to prevent chafing and blisters during a run.
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Proper and adequate hydration is important during runs. Be sure to drink lots of water, as well as a sports drink with some sodium and electrolytes. You want to continue perspiring so your sweat doesn’t dry into salt crystals. Salt crystals can increase the friction from body parts rubbing with clothes or other body parts.
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Even though you want to perspire freely, you do not want sweat to weigh you down and cause chafing and blisters. Your running gear should be comfortable and breathable when you run. Cotton is not recommended for running as it is rough and can absorb sweat. Pick clothes, including socks, which are made of technical material. These materials wick sweat away from your body. Also check for bulky or rough seams in clothes, socks, and even shoes.
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Chafing is caused by the constant friction from skin rubbing with clothing. For women, the piece that causes most chafing is the sports bra. Make sure that you are wearing clothes that are not too loose or too tight. A proper fit ensures that your clothes won’t be moving against your skin as you run. This tip also applies to socks. Do not use socks that are worn thin because this can cause blisters.
You need make sure that you are wearing shoes that fit properly and are right for your foot type. There should be a half inch space between the longest toe and the tip of your shoe. The toe box should be wide enough for you to wiggle your toes. Your heels should not slip when you run.
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Dry skin chafes more easily. Moisturize after showering and use lubricants on chafing and blister-prone areas. Some products that work well are BodyGlide, BlisterShield, Trislide, and Aquaphor. Some people use petroleum jelly.
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You can also choose to cover up areas that are prone to chafing and blisters. There are many products such as NipGuards, ENGO Blister Prevention Pads, Blister Blocks, and Second Skin. They are effective in preventing chafing and blisters. You can also try using Band-Aids and duct tape.
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Aside from using technical gear to stay dry, you can also use different powder products that absorb sweat from the body. You can try using talcum powder, cornstarch, and foot powder.
Anyone can be afflicted with chafing and blisters. However, with these tips, you can reduce your chances of experiencing these injuries. Remember that prevention is always better than cure. Don’t let these minor injuries prevent you from fully enjoying the thrill and high of the run.
Top Photo Credit: lululemon athletica