Anti-Chafe Balm

Lubricant applied to skin before long runs and races to prevent painful friction blisters and chafing. Body Glide and Squirrel's Nut Butter are cult favorites.

anti-chafebody glidelubricantchafingfrictionskin care

Find Races Near You Browse Glossary

Understanding Anti-Chafe Balm

Anti-chafe balm is one of those humble products that separates miserable races from comfortable ones. Applied to skin before running or racing, it creates a friction-reducing barrier between skin surfaces (inner thighs, underarms, nipples) and between skin and clothing (sports bra bands, waistbands, sock seams). For anything over 10K, it's as essential as your shoes.

Chafing occurs when repetitive friction — thousands of steps, arm swings, or pedal strokes — abrads the top layer of skin. Add sweat (which contains salt crystals) and wet clothing, and you get the perfect storm for raw, bleeding skin. Runners call it "chub rub" (inner thighs), "runner's nipple" (men especially), or simply "oh god my sports bra." The damage ranges from mild redness to blood-soaked shirts at marathon finish lines.

The main product categories are petroleum-based (Vaseline — cheap and effective but stains clothing), wax/balm-based (Body Glide, Squirrel's Nut Butter — clean application, sport-specific), and silicone-based (2Toms SportShield — longest lasting, best for ultras). Each has tradeoffs: Vaseline is the cheapest and most waterproof but degrades synthetic fabrics. Body Glide applies clean but can wear off after 3–4 hours. Silicone formulas last the longest but cost more. Ultra and Ironman athletes often carry a small tube for reapplication at aid stations.

Key Facts: Anti-Chafe Balm

Key facts and insights about anti-chafe balm that every endurance athlete should know.

Body Glide

Body Glide (founded 1996) is the best-selling sport-specific anti-chafe product in the US

Nipple chafing affects up to 35% of male

Nipple chafing affects up to 35% of male marathon runners who don't use protection

Squirrel's Nut Butter

Squirrel's Nut Butter (coconut oil + beeswax base) is the endurance community's cult favorite for ultras

Petroleum jelly

Petroleum jelly (Vaseline) degrades technical fabrics over time — dedicated balms are fabric-safe

Pro Tips: Anti-Chafe Balm

Apply to all hotspots BEFORE you get dressed: inner thighs, nipples, underarms, sports bra band, waistband, between toes, and anywhere a seam touches skin

Test your exact race outfit + anti-chafe combo on a long training run — don't debut either on race day

For ultras and Ironman, carry a small tube or packets in your race belt for reapplication at miles 15, 30, 50+

Nipple covers (NipGuards, Band-Aids, medical tape) are more reliable than balm alone for long races — use both for insurance

Frequently Asked Questions About Anti-Chafe Balm

If your longest race is under 10K, maybe not. But chafing is distance-dependent — the friction that's fine at 5K becomes unbearable at mile 18 of a marathon. It also depends on weather (humidity increases chafing dramatically), clothing fit, and body composition. Apply it preventively for any race over 10 miles. The 30 seconds it takes is cheap insurance against a miserable final 6 miles.

Yes — it works well and costs almost nothing. The downsides: it stains clothing, can feel greasy, and degrades elastic in technical fabrics over time. Sport-specific products like Body Glide apply cleaner and are designed for athletic use. But in a pinch, Vaseline from an aid station has saved more races than any fancy product.