Fit Tip Friday: Tips for Dealing With Chafing When Running...

Let's talk about chafing, shall we?

Fun, right? 

More like EW. And ouch!

But it's a real issue for runners- male, female, fast, slow, big, small. Chafing can affect us all! 

Chafing does not discriminate.

Let's start with the WHY.

Why does chafing happen? Basically its caused by repeated motion- that motion being skin rubbing against skin or skin rubbing against fabric. It can happen in all kinds of places...including some unmentionable places that I'll just go ahead and skip on the blog here. 

Personally, the most common place that I get it is on the bra line and the under arm. In fact, I feel like I'm on a continuous quest to find the perfect sports bra that never chafes. Though I feel like I have come THISCLOSE to perfection (for me) with the Moving Comfort Serena bra and the lululemon Bitty Bracer,  I still encounter occasional issues.

While we're on the topic, don't forget that the elastic in your sports bras wears out too. Did you know that your sports bras are not supposed to celebrate a birthday- i.e. you should be replacing them every year! All kinds of Fit Tips today!  I am also always on the look out for tanks that don't cause underarm chafing- whenever I find one that works, I snatch it up in other colors so I have plenty to rotate in.

Back to chafing-  So, other than the bra line and the underarm, its also common to get it on the inner thighs. Then of course for men, it can happen on the nipples. Moisture, either from sweat or rain, can worsen chafing. This is why its usually worse on a very hot or rainy run.

So, how do you prevent it?

• Stay dry...as much as you can!
• Stay hydrated! As you run, your body expels salts through your sweat. Salt exacerbates chafing. It dries and then basically acts a layer of sandpaper between your skin and clothes.
• Before you head out for a run spread BodyGlide or Vaseline on vulnerable areas.

• BodyGlide For Her (Find it here)
• Hammer Seat Saver (Find it here)

• Bonus Tip: You could carry a sample-sized container with you on long runs to reapply if necessary.

What to Wear to Prevent Chafing:

• Wear running attire made of synthetic materials that wick moisture away (Do not wear cotton!)
• Select gear (particularly bras) that are seamless. 
• Less is more when it comes to dressing for exercise. I would never tell you this when it comes to fashion, but when it comes to chafe-prevention, it's true. Less is more. 
• If you wear panties during your run (New post idea- Fitting Debate: should you wear panties with your running gear?) you may want to invest in some quality running specific ones. 

Oiselle has these fun "rundies" that I am a fan of. Patagonia and lululemon also make running specific panties.

How to treat chafing after the damage has been done...

Trust me, you'll know if the damage has been done the minute you hop into the shower. Uff da!  If you know before hopping in the shower, you should coat the affected area with Aquaphor so it doesn't sting as badly in the shower. I have also heard that diaper rash ointment will help with recovery and pain relief.  You can apply a medicated powder like Goldbond's on it as well.

"Nip" chafing in the bud...
Men, for the nipples,  I had to outsource a bit.

• One guy told me the key is to go shirtless.

• If that's not an option, band-aids! 

• You can also try a Dr. Scholl's product called "Corn Cushions," which offer good protection from friction and peel off easily after your run. 

For super serious chafing, you can also try...

• Chamois Butt'r  (HERE)
• DZ Nuts (HERE)

These products are also anti-microbial and anti-fungal.

There you go- Fit Tip Friday- all you ever wanted to know (and more)-about chafing!

Fit Tip Friday: Race Day Gear!

Last night's webinar with Nathan of Minneapolis Running (and me) was all about Race Day Gear.

If you're training for the Twin Cities Marathon (or any fall marathon), I think these tips will be helpful as you start to finalize your gear for the big day.

I'll share the video of our webinar soon, but I thought I could recap here for Fit Tip Friday just a few of the things that we talked about. You should definitely check out the webinar as soon as its available as it will have even more good information. Stay tuned!

What to Wear During the Race:

Rule #1- Test Out Your Entire Race Day Outfit.

Don't try anything new on race day.

Have every detail planned out- socks, shoes, shorts, sports bra, tank, etc.

Shoes: Race Day Gear is about more than shoes, but shoes are still very important.

I am a Brooks Ravennas girl. I always buy a new pair of my same shoe a few weeks before the marathon, ideally in time for my last big run. This way my shoes are "fresh" but I have time to break them in a little bit before race day. 

Do not wear a brand new pair of shoes on race day, even if it’s the same shoe you always wear. You still need time to break them in and you never know that they will be the exact same shoe. 

Extra Shoe Tip! Double-knot your shoes on race day! You do not want to have to bend over and tie them at mile 24….you might not bend back up! Check out THIS POST on Minneapolis Running on how to tie your shoes.

Fuel belt:  If it's really hot or you have been training with a fuel belt or a handheld water bottle, feel free to carry it on race day. However, I do think there will be plenty of support along the TCM course that you won’t necessarily need it, but go with what makes you more comfortable. 

A long cabin run with my fuel belt

SPI Belt for gels or a belt for pinning on your bib number:

Sometimes I use a little “fanny pack” for my gels if I don’t have enough room in my shorts pockets. A lot of people in my run club also use the belts for pinning on their bib numbers, especially if they are planning to shed layers or go shirtless (which is a whole other debate HERE) 

Do plan ahead if you plan to shed so your bib is on the bottom layer.

For the Ladies only…

Ladies...the most important piece of apparel in my opinion, other than a good pair of running shoes, is a good sports bra. Big or small, it doesn’t matter- a good sports bra can make a huge difference over 26.2 miles of bouncing around.

Moving Comfort is one of the best in the business, and most running stores that carry that brand have the knowledge to size you correctly in a bra that is perfect for you. (I know Running Room in Uptown definitely does). I have also had good luck (and so have a lot of my friends) with the lululemon bras (the Bitty Bracer, the Ta Ta tamer- the names are fun, but they actually work.)

Hair: 

Plan ahead how you are going to keep your hair out of your face. I'm a big fan of BIC bands or Sweaty bands which have velvet on the underneath so that they stay in place. 

Bring an extra hair binder/tie- it would not be fun if your hair tie breaks during the race! I wear an extra one around my wrist just in case.

For the men…

From what I hear…it’s important to put band-aids or a lot of body glide over your nipples.

For everyone…

Body glide- Use it. All over. A lot of it.

If you think you'll want to wear a hat, practice wearing a hat on a long run.

Same with sunglasses.

Worrying About the Weather and What to Wear Before the Race...

For the Twin Cities Marathon, you really never know what to expect with the weather. I ran it on a very hot year and I ran it on a pouring rain year (2008). The past few years, it’s been a perfect 40 or 50 degrees at the start.

Weather Forecast:

Even the 10-day forecast can change drastically. I mean this is Minnesota. Plus, there are some things you can’t control, and the weather is one of them.  All you can control is how you react (mentally) to the weather. If it’s hot you may have to readjust your time goals. If it’s windy, you might have to readjust (unless it's a tail wind, then you're golden!)

In case of rain..

You can start with a poncho and lose it after you warm up.

Visors help in the rain.

Body Glide on your feet to help with the blisters.

Body Glide everywhere when it’s raining.

In case of Sun/Heat:

Sunscreen

Body glide.

In the rain or the cold, you can adjust and still keep the same goal in mind. In the heat, it can be tough. The people who aren’t affected by the heat are few and far between. If it really is hot, you will need to adjust your time goal.

In case of cold:

Ideally, you WILL be cold at the start. The colder the better!

Bring layers- layers to shed in your gear check bag or layers to toss to the sidelines. 

Arm warmers : I have used these for the start and then either tossed them to a friend, or if I have made my own out of tube socks to toss. Some people think the arm warmers look silly, but they really work for me.

Addtional Race Day Gear Tips!
Tell your friends and family what you will be wearing so they know how to spot you in the crowds.

I highly recommend putting your name on your shirt. I use electrical tape in a contrasting color from what I’m wearing. You can write it in marker on your arm. I swear, it will make a HUGE difference.

As an enthusiastic TCM spectator, I also have to tell you that it makes a difference when I can yell “Go Dustin” to a stranger vs. “Go #308” or “Go green shirt guy!”. Give us your name!!!

It will make a huge difference to you as a runner too, I promise. In my 50 state quest, I run a lot of marathons in cities where I don’t have any familiar faces in the crowds and it helps me a lot to have someone cheer “Go Jessie!”. Even at the Berlin marathon, where apparently the “J” sound is not a common one, the cheers of “GO YESSIE” still gave me that extra push.

What to Wear After the Race...

Be sure pack warm dry clothes in your gear check bag- sweat pants, a sweatshirt and maybe a camera or cell phone if you don’t have anyone meeting you at the finish. You will want pictures to document the experience!

My husband likes to pack flip flops, no matter the weather; a more comfortable shoe and fresh socks is a good idea.

Compression Socks
I have tried them during and after a race. I don’t feel that they made a difference for me; however, enough people believe in them that I am not writing them off completely so definitely try them out after the race if you’d like.

Okay- that was a lot of information! If you made it through the whole thing, thanks. I hope you found a useful tip or two to help you on race day!

....don't stop until you make it to the capitol!

Weekly Recap: The Serena Sports Bra and My Note for the Lake Harriet Elf

Happy Labor Day! My weekly recap is a day late, as I wanted to use yesterday's post to share my love for the Minnesota State Fair. I hope you enjoyed it, even though it wasn't really fitness/running related.

I just got back from running the Victory Labor Day 10k, and I set a PR. Pretty excited to be able to update my PR tab on the blog, check it out HERE. I'll have a recap up later this week.

Here's what happened last week in fitness!

Monday: 7 easy miles with Matilda
Tuesday: 9.5 miles at the CBRC with 6 hill repeats (read all about hill workouts HERE)
Wednesday: 1 hour strength conditioning class with trainer Ericka at the Calhoun Beach Club
Thursday: 7 easy miles with Kelly
Friday: Complete rest.
Saturday: 17 mile long run with the CBRC, 6 miles of walking at the state fair!
Sunday: 5 mile run with Dustin and Matilda (I made a quick stop during the run to drop my letter off with the elf on Lake Harriet #summerbucketlist)

After the run, we rode our bikes to SeaSalt at Minnehaha Falls for lunch.

Total: 5 days of running, 1 complete rest day, 1 cross training (biking), 1 strength day

Here's what's happening in fitness fashion:
My two favorite sports bras are the Bitty Bracer by lululemon and the Serena bra by Moving Comfort. Occasionally, the Bitty Bracer still gives me a little chafing under the front of the bra, but I can almost always count on the Serena for a long run. I ordered a few more of these the other day from Road Runner Sports.

Let's be honest, sports bras don't last forever. I try to maintain them the best that I can by washing them on delicate and hanging them to dry, but the elastic still wears out eventually.  I usually watch for sales, as the Serena bra costs about $40 (currently $37.99 at RoadRunnerSports and a few sizes on clearance at Moving Comfort's website for $22.) However, its worth the cost to me to avoid chafing as much as possible.

Well, that's about it from me for the Weekly Recap. I hope you had a great week and you are ready for September!

*Do you have a favorite sports bra that you keep buying again and again?
*Have you visited the tree elf on Lake Harriet?

Weekly Recap: Fitness, Fashion, and Fitness Fashion August 19-25

Jess in Minneapolis

Happy Tuesday friends! I’m a little behind, but let’s talk about what happened last week in Fitness, Fashion, and Fitness Fashion!

 

What's going on in fitness?:

Lots of running last week, as we are reaching the peak of our training for the Berlin marathon!

 

Monday: 7 miles with the Calhoun Beach Running Club: Variety Speed workout, or the old 6-5-4-3-2-1 workout. For this workout, we’re supposed to try to run the “race pace” for that number of miles, then rest half that time, and so forth, i.e. 6 minutes at 6 mile race pace, 3 minutes off. 5 minutes at 5 mile race pace, 2.5 minutes off.  4 minutes at 4 mile race, 2 minutes off…you get the idea, all the way down to 1 minute. We did about 1.5 warmup and 1.5 mile cool-down.

Tuesday: 6.5 miles in the AM with Kelly and Abby, Balanced Barre in the PM

 

Wednesday: 5 miles of trails at Theodore Wirth (read about that HERE)

 

Thursday: 8.75 miles of a “track” style workout. There is a place on the Cedar trail where there are two bridges that are about 0.5 mile apart. We use those bridges are milestones/markers in place of a true track. We did about 1.75 mile warm-up to get there, then 800 meters, 1200 meters, 1600 meters, 1600 meters, 1200 meters, 800 meters, and then 1.75 miles cooldown. We would jog for about 0.25 mile in between each interval. This was a really tough workout, and I was tired afterwards!

 

Friday: Complete rest- much needed! We did take a nice long walk at the dog park. We were dog-sitting the beagle in the below picture.

Saturday: 20 mile long run. HOT, HOT, HOT. We had a fun route down the greenway, to West River Parkway, and back to the lakes via downtown and through Loring Park. There were two supports stops, one at mile 7 and one at mile 12. Both were greatly appreciated on a hot, sunny day! We also spent an hour at the dog park, just keeping this little visitor happy!

Sunday: A nice hour walk with Matilda- basically another rest day.

 

Total: About 48 miles of running, 2 rest days, 1 barre class, lots of walks

 

What's going on it fashion?

An item that I am very excited about this week is one that fits the bill! It’s THIS SKIRT from Target!

 

I have to admit, I copied this look from a friend. She was wearing this skirt the other day, and she shared that she found it at none other than Target. I had to zip out to Target myself to see if I too could have this adorable pencil skirt for just $22. (Imitation is the biggest form of flattery right?)  You can't beat a price like $22. Fortunately, they did have one left in my size at my Target, so I snatched this one as well as a basic black pencil skirt as well. Definitely two new work items that fit the bill! I love the fun fall pattern.   Quick, run to your nearest Target and pick one up for yourself!

 

What is going on in fitness fashion?

I’m still on the Bitty Bracer bandwagon. I have two of these now. I wore one for my hot 20 miler, and though it wasn’t 100% perfect, as I did get a tiny bit of chafing, I still think it’s the best one out there for me. It still is my favorite, and I have to plan my laundry accordingly so that one of the two is always clean for any running workouts or long runs.

 

Well, that’s it for Fitness, Fashion, and Fitness Fashion last week! Hope you had a fun weekend- stay tuned for a Featured Fit for what to wear on a pedal pub!

 

Fits Do Product Reviews/Friday's Favorite Fit: Lululemon's Bitty Bracer Bra

By Jess in Minneapolis

Men if you're reading, be forewarned. This post mentions boobs!

I have struggled in the past to find the perfect sports bra- one that I can wear for 20+ mile runs, with no chafing, with no soreness....I usually have really good luck with the Moving Comfort Serena bra, but I was willing to see what else is out there.

This week I splurged on the Lululemon Bitty Bracer. A friend of mine who has larger boobies said it was her ideal sports bra. I trust her opinion. Afterall, she has larger boobies, so she knows her stuff. I decided to give it a go, even though the price is a little hard to swallow ($68).

I picked it up in a C cup without trying it on. I was in a rush; who has time to try stuff on? Why would I bother trying to find the Right Fit?

Well, maybe I should have. When I finally put it on, I couldn't even get it over my boobs! I'm definitely not a D cup, so I was really confused....what's the deal? Is the bitty bracer only for the itty bitty? I sent my friend a frantic text. How the heck do you get this thing on?

Luckily she got back to me quickly (what a pal!), and she explained to me that you really have to work the girlies into this bra. It's not supposed to be easy! In fact, you want to have a very tight fit.

If I had only tried it on at the store, I'm sure this would have been explained to me. Had I not been in such a rush, I also would have seen this clearly on the tag.

Once I figured out how to get the thing on, it actually felt really comfortable, and it only got better. As the material "warmed up" it molded to my body and really became the right fit. 

Also, there are no seams, which makes it chafe-free for the long run. Its actually made out of what lululemon calls "swim" fabric, though I have never had a swimsuit made out of this material.

I tried it out yesterday morning for a 7.5 mile morning run, and the bra was great. (So was the run!) Everything on top was secure and there was very little movement. I am definitely a big fan of the bra.

The only downside (other than the high price) is that it currently only comes in two colors, black and hot pink. Even so, I highly recommend this bra to my runner friends.

Check out this video for more information on how to "fit" your bitty bracer bra:

According to lululemon's site, "this bonded bra was engineered to mould to our unique shapes as it warms up."

• specially designed for B to C-cup athletes
• fits tight for maximum support - it will relax and mould to your body as you wear it
• lightweight Swim fabric is soft against the delicate skin of your bust
• bonded construction moulds to your body shape as it warms up
• adjustable hook-and-eye closure puts the fit in your hands
• racerback straps give you freedom to move
• support level: high

This Saturday, I will be running the Madison Mini-Marathon! This half marathon is the #14 best half marathon in the nation (according to Runner's World, aka, the runner's bible). I have heard great things about this race, so I hope it lives up to my expectations, and I hope I live up to my own personal expectations for performance! But even if I don't, at least I know that the boobies will stay in place, because you can be sure that I'll be wearing my new Lululemon Bitty Bracer for the 13.1 miles!

There are over 1,500 half-marathons in the U.S. and The BMO Harris Bank Madison Mini Presented by Meriter & Physicians Plus hosted in the heart of downtown Madison was recently ranked the number 14th best half-marathon by Runner’s World Magazine.  From a great fitness expo to pace teams, a high-energy course, free beer and much more the Madison Mini delivers on multiple levels!