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!

Fitting Remarks: Mental Toughness for the Marathon Seminar at TC Running Company

Last Thursday night, I attended a seminar at TC Running Company about “Mental Toughness for Marathons.” It was presented by Kelsey Timm, who is a mental training consultant with the Center for Sport & Performance Psychology in Mankato, MN

I’ll do my best to quickly summarize what we talked about but I think you could benefit the most from attending yourself the next time they host it!  TC Running Company plans to bring the same group back in the future, maybe around Boston or Grandma’s Marathon time next spring. I recommend checking it out!

Let go of what you can't control...

First, we talked about issues that are within your circle of control and those that are outside of it. You have to learn to let go of all the things that are outside of your control and focus on the things you can actually control. You can focus on how you react to the things outside of your control but you can't spend precious energy stressing about them.

• Examples of things outside your control (in running): weather, spectators, course, stomach issues, cramps, logistics, injury, competition, traffic...

What you should spend your energy focusing on is controlling your APE!

      

   
                                                            A-    Attitude

                                                     P-    Preparation

                                                     E-    Effort   

Your "APE" consists of the three factors that you can control when racing- your attitude, your preparation, and your effort. You can control your attitude (positive mantras!), you can control your training (how well you've prepared) and you can control your race effort.

Tips for the starting line...

When you get to the start line, do not focus on the training you didn’t do.  Focus on the training you DID do. Think about the awesome runs that you had!

Train Your Brain..

• Use imagery- picture yourself succeeding.
• Run through your race plan in your head.
• Mentally prepare yourself to keep good form when the discomfort comes.

Overcoming Negative Thoughts:

• People must experience a 3:1 ratio of positive emotions to negative ones to flourish.
• Be aware of what’s going through your head.
• 70% of people's 60,000 thoughts a day are negative!
• Realize that you will have negative thoughts, but you will chose not to listen. 
• Replace the negative thought with a positive thought.
• Great athletes talk to themselves; they don’t listen to themselves (at least not the negative!)
• Focus on something motivating, something good, something positive.
• Work to reframe the negative into positive. "I can't do this"- change it to "I have trained for this. I am ready."

Mantras/Create Your Power Phrases

• Put your mantra somewhere you can see it. Write it on your arm! (This reminded me of the mental tips that Liz talked about in THIS INTERVIEW.)
• Come up with a mantra that works for you. "I am fit, happy, and in control." 

Discomfort is a part of running.

• Discomfort is part of pushing your body and doing your best in running. 
• Mentally strong runners learn to embrace the discomfort that comes with running
• Make discomfort your alley not your enemy.
• Don't avoid it; embrace it!

How will you use discomfort as information?

"This is how I know that I’m working hard."

How will you label your discomfort positively?

Name your discomfort and welcome it. Kelsey said a lot of her runners will name their discomfort after a "hot guy", and when the discomfort comes, you welcome your hot friend joining you on your run, 

"Oh, that's just Ryan Gosling joining me for a run. Hey Ryan!"

What positive emotions will you connect with discomfort?

"I’m pushing myself harder than most people can or will."

"This is just me getting closer to my goals." <-- love that one!

Welcome the discomfort, as you welcome the accomplishment.  

Discomfort is another challenge to overcome.

I apologize that this was sort of a hodgepodge of ideas that I kind of failed to make cohesive...but hopefully something will ring true for you.  Like I said, you'd be best off attending one of these seminars yourself and hearing it all first hand from the experts, rather than from my notes. 

Good luck runners! Think POSITIVE.

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Fitting Remarks: You Know You're About to Run The Twin Cities Marathon If...

12. Your chafing has healed since your last big long run.

11. Your want to eat ALL the things.

10. You are relentlessly watching the10-day forecast (and therefore recognize all of Sven Sungaard's cardigans)

picture from Kare 11

9. You're practicing your safety pin skills. It's important to get that bib on just right!

8. You don't know what to do with yourself with all this free time during the taper.

7. Your friends are wondering what happened to you, as you have been living a bit like a hermit to avoid getting sick, making sure you're sleeping enough, eating right and not drinking. (Good job doing the right things during the taper- it will be worth it!)

6. You're drinking Powerade Mountain Berry Blast to develop a taste for it (per Nathan @Minneapolis Running's advice!)

5. You're printing out pace bracelets, practicing your mantras, and reflecting on your running journal.

4. You're handing out spectator guides to friends and family...and maybe strangers (!), letting them know when and where to cheer for you.

3. You've scheduled your post marathon massage...and pedicure! Your feet are nasty!

2. Men- you've given up shaving to "build up testosterone" before the race; then you can feel really fast when you shave the day before the race (** Please note- this is not scientifically proven...)

1. You can't have a conversation without somehow mentioning the fact that you're running the Twin Cities Marathon this weekend.

Any others?

Good luck TCM runners, I hope you have a great race day!
I'll be cheering for you around mile 4, 15, and 24 with cowbells, signs, and music!

Fit Tip Friday: Managing Race Morning

Today’s Fit Tip Friday is all about managing race morning (and a little about managing the evening before race day)

Race morning at Flying Pig...Be sure to get a picture or two, even with a random stranger!

Most likely on race morning, your stomach will be full of nerves. The big day is finally here! 

I have completed 16 marathons, but I still get nervous on race day. Yes, even with experience, I am not able to completely eliminate the nerves, but my experience has given me some insight into some things you can do to make race morning as stress-free as possible.

My first tip is actually for a few weeks before race day...

I suggest that you treat your last few long run as trial runs for the race. Eat the same thing the night before and morning of. Wear the same outfit that you plan to wear on race day. Go to bed early. Figure out what works for you!

Then, a few days leading up to the race…

Get plenty of sleep! No one sleeps that well the night before the race. Experts usually say to try to maximize your quality sleep in the days leading up to race day.

Hydrate, hydrate, hydrate!

Now, the day before the race…

• Hydrate some more.

• Figure out where you need to be race morning and when and how you’re going to get there.

• Take advantage of all the information on the race website, especially any details about transportation to the start or from the finish.  Coordinate with any friends or family that are helping you get to where you need to. Have a plan and build in a buffer in case of unforeseen circumstances. Read the course guide and ask questions at the expo.

• Lay out your outfit the night before. In fact, try everything on once last time to make sure there are no issues.

• Pin your bib on your shirt the night before

• Set TWO alarms.

• Make sure your Garmin is charging, and your music if you are using it

• Ensure you have your breakfast food available. Set you coffee pot to auto brew if you can.

• Go about your normal evening routine and try to get some sleep. Watch a movie or read a book to keep your mind off of the race for a bit.

Get Your Race Outfit Ready the Night Before!

Race Morning!

• Wake up, take a deep breath, smile and let yourself get excited…today is the day!

• Put on your race outfit, perhaps layering up with a few throw-away pieces to shed at the start.

• Breakfast, coffee, hydrate, bathroom, the usual..

• Read over some mantras to pump yourself up (like THESE)

• Get yourself to the start line (according to whatever plan you figured out earlier)

• Get acquainted with the staging area- Where is bag/gear drop? Where are the bathrooms? Where is the start line?

• Head to the bathroom. There will be a line!

• Drop your layers if doing so and put them in your gear bag.

• Go to your starting corral.

• Start running…don’t stop until you cross the finish line!

I hope this was helpful to you. Good luck on race day!

...Go check out Minneapolis Running blog today! I am so, so excited to be featured there as one of 5 Other Minnesota Running Blogs you Should Check out! What an honor.

Read it here: http://minneapolisrunning.com/5-minnesota-running-blogs/