From Nipples to Thighs: Skin‑Saving Tips to Avoid Painful Chafing

Katherine Frizoni, Research & Development Claims Lead for Beauty & Wellbeing at Unilever Europe, explains why protecting your skin is an integral part of your run.

“Every step you take creates friction between clothing and skin. Across 26.2 miles those tiny friction points can quickly become painful skin damage. The infamous jogger’s nipple is one of the most common examples, where persistent friction can leave the skin raw, sore, and in some cases bleeding.”

Prevention is far easier than dealing with chafing mid‑run. Here are three simple steps to keep your skin happy on Marathon Day.

Sponsored by Vaseline. Imagery by Johnny Morillo.

Apply Vasline on high‑friction zones: nipples, inner thighs, underarms, bra lines, waistbands, and the feet (especially toes and heels). Apply a thin, even layer to each area. The goal is lubrication, not visibility - if you can see thick white patches, it hasn’t been spread properly.

More isn’t always better. A light, continuous film does the real work by reducing friction between skin and fabric.

Petroleum jelly is highly occlusive, meaning it doesn’t absorb into the skin and tends to stay put longer than many alternatives. However, sustained friction, heavy sweating, rain, or frequent water-dousing can gradually wear it away.

If you’re running a marathon or ultra-distance, it can be sensible to reapply particularly in areas you know are prone to irritation. 

If you're looking to reapply, Vaseline will be available at Mile 14, 17, 20 and 22 at the 2026 TCS London Marathon.

Humidity, rain, wind, and heat all affect how friction behaves on skin.

• Wet skin increases shear forces and makes chafing more likely
• Cold, dry air can compromise the skin barrier
• Wind adds repetitive fabric movement

Vaseline works as a physical buffer regardless of conditions, helping to reduce friction in both hot and cold races.

Does cold weather increase jogger’s nipple?

Yes. Cold causes nipple contraction and reduces skin elasticity, which increases friction against clothing. Add wind and prolonged movement, and irritation risk goes up. Even in winter races, lubrication remains just as relevant.

If it’s hot and you’re sweating more, should you use extra?

You can apply slightly more, but coverage matters more than quantity. Heat and sweat increase friction, so ensure all friction zones are evenly coated rather than piling product on in one spot.

Too much product can migrate or attract grit and salt, which can actually worsen irritation.

Does dousing yourself in water work against you?

Water softens the skin and can wash away protective layers. When repeated soaking combines with fabric movement, the risk of chafing increases significantly.

If you’re using Vaseline, be aware that heavy water exposure may shorten how long it lasts - another good reason to think about strategic reapplication for longer runs.

Vaseline is very effective at supporting healing. By sealing in moisture and protecting damaged skin from further friction, it helps create an optimal environment for recovery.

Clean the area first to remove sweat and salt, then gently apply a thin layer, just enough to seal the skin rather than smother it. Reapply as needed, especially if the area continues to move or rub during daily activity.

Here are some extra tips for those with sensitive skin 

• Choose smooth, technical fabrics and avoid seams in high‑movement areas
• Test clothing, underwear, and skin products well before Marathon Day - never try anything new on the Start Line
• Shower and change promptly after running to remove sweat and salt, which can irritate skin
• Treat skin care as part of your performance prep, not an afterthought