Sunday, October 19, 2014

Weekly Recap: Peak Week of Marathon Training Ending with a Capitol Run!

This week was my peak week of marathon training for the Outer Banks Marathon. You know what else it was the peak week of? Fall colors in Minneapolis! Pictures cannot even capture how gorgeous the Twin Cities are right now. Every day that I drive down my street, I am seriously in awe of how pretty it all is.

These are just a few of the vibrant trees along the river on my long run yesterday. Stunning. This is EVERYWHERE in the Twin Cities right now.

So yes, being peak week of training, it was a full week of running!

Here's how things turned out at the Right Fits in Fitness this week:

Monday: 8 miles of running in the morning, C2 vinyasa yoga class after work at Corepower Yoga. Can you believe it? I actually made it to yoga. I took Nielle's class at the Edina studio and it was PACKED full, which also meant the already heated studio was even hotter than normal. I hadn't taken a hot yoga class in so long that I had to take a lot of breaks, but I still enjoyed the practice. She's such a great teacher.

Tuesday: Tuesday was my birthday and what better way to celebrate than with a track workout!

The workout was a tough one- about 2 miles to warm-up, 1600 at 5k pace, 400m recovery, 3 miles at tempo pace, 400m recovery, 1600 at 5k pace, and then 2 miles to cool-down for about 9.5 miles total. Whew! We celebrated afterwards with Pizza Luce. Happy birthday to me.

Wednesday: 7.5 miles easy with Matilda.

Thursday: 8 miles with 30 minutes at tempo pace (with Matilda- my tempo pace is still her "You call this running?" pace). After work, I took a 1-hour strength/kettlebells class with Ericka Darst at Balance Fitness Ericka taught the 10-week strength class I took over the summer at the Calhoun Beach Club, and now she has taken over Sarah's class at Balance. She is great! Seriously, come check out her class on Thursday nights at 6 pm. You will love it!

Friday: Complete rest day.

Saturday: 22 mile Capitol run! I actually went the wrong way around one of the lakes so I ended up with 22.75 miles. Here's how we did this- Dustin and I dropped a car off at the capitol in the morning and then came back to the Calhoun Beach Club. From there, we ran 22 miles of the Twin Cities course (separately of course- he's much faster than me!)
I took a quick selfie with THE bunny around mile 6 of my run.  I love this guy.

Though we were both running alone, we did have two very awesome friends who were on the course with Gatorade and water for us. Thank you both SO, SO much! It made the experience so much more enjoyable to have those support stops to look forward to. Even on a cooler day, the fluids made a huge difference. I did run with my fuel belt, but I filled up my bottles at the stops and took my GUs with the water they provided. More than anything, they provided a mental boost that really kept me going.

I am so grateful to have good running friends who will give up their Saturday morning to help out their friends. Thank you!

Dustin made it to the capitol over a 1/2 hour before me and was enjoying some chocolate milk and snacks that we left in a cooler in the car by the time I arrived.  Did I mention that Saturday was also our wedding anniversary? Six years! We celebrated the way most couples do...running 22 miles.


Even though I ran alone, this was probably one of my best capitol runs ever. I wish I could pocket up the way that I felt yesterday and save it for race day.

Sunday: 5.5 easy miles with Matilda and Dustin. Gorgeous fall day.

In summary: SIXTY miles of running, 1 yoga class, 1 strength class, and 1 complete rest day. Feeling strong!

So what's happening in Fitness Fashion at the Right Fits?
I think I have finalized my marathon day outfit- woot, woot!

What I wore for my 22 miler yesterday worked perfectly, so I will wear the exact same thing on race day. I plan to wear these Oiselle roga shorts in "fast red", this Oiselle Scantron Tank top in turquoise, a trusty Serena sports bra by Moving Comfort, one of my many BIC bands, and my Brooks Ravennas.  Outer Banks will be pretty toasty, so I'm not worried about being cold. Fingers crossed that the temps drop a little bit, mmmkay?

That's it for the week from the Right Fits. I hope you had a wonderful week and enjoyed the "peak" colors outside!

How are the fall colors where you live? Did you do anything fun in fitness or fitness fashion this week? Please share!

Friday, October 17, 2014

Fit Tip Friday: Are Pedicures Okay For Runners?

A lot of you have completed your fall marathons (TCM, Chicago, Steamtown, Milwaukee, any others? Please tell me!)   If so, congrats!

Me? I'm still here trucking along with my training for the Outer Banks Marathon on November 9th.  In fact, this was my "peak" week of training. Training's going just fine but I'm going to be honest with you here, my feet have definitely looked better. Now, I have seen worse feet on runners, that's for sure. However, it's still 75 degrees in Nags Head, North Carolina so I might be wearing flip flops for that trip. My feet probably need a little TLC.

I'm trying to decide if I should get a pedicure now, or hold off until after the OBX marathon or is a pedicure both now and later a good idea?

The question is, are pedicures "safe" for runners during marathon training?

Guys- don't click away- this post is for you too.  Pedicures are definitely not just for the ladies! Almost all spas will give a man a pedicure. (Ivy Spa downtown is a luxurious treat). Your feet need some tender loving care just like the ladies' feet do!

From my research and experience, the answer is YES, pedicures are safe for runners.
In fact, there a lot of reason why you should get a pedicure when running a lot or training for a marathon:

It's a good opportunity to do some basic foot maintenance.
  • A pedicure is the time to have a licensed professional check things out. Unless you're super flexible (which most runners are not) it’s hard to see all of your feet so its best to let someone have a look. 
  • Even trimming your nails is easier if someone else is doing. There's less risk of cutting the nails wrong so that you set yourself up for future injury.
  • You need to keep your toenails cut short ; you don't want them to be too long or they can poke holes in your socks, setting you up for future blisters and irritations.
Pedicures are a great idea, but there are some things you want to keep in mind when it comes to pedicures for runners.

Tips for Runner Pedicures 
  • Do  not have your pedicurist remove the callused skin with a razor or emery board or pumice stone. Some people say its okay to get them scrubbed just a little bit, but never ever shaved (and in many states, this is illegal anyways) 
  • Here’s the thing- calluses are a good thing; they are our foot's way of protecting itself by developing a layer of thickened (albeit, dead) skin. You need those calluses!
  • Ask your pedicurist to instead spend extra time massaging your feet and calves.
At-Home Care...

There are things you can do at home to maintain foot health on your won 
  • Keep your nails trimmed.
  • Keep your feet moisturized.
  • Learn from your feet! Your calluses can tell you something- are they on the outside of your toe? Maybe you’re rolling your foot. Are your toenails black? Everything I have read says that black toenails are caused by improperly fitted running shoes.

Be sure you have the RIGHT FIT for your FEET!
I could go on and on about finding the right fit in running shoe, but I'll just briefly mention it again. Its imperative that you have well-fitting running shoes. Head to your local running store (Mill CityRunning, Gear, Run N Fun are all awesome!) and get properly fitted.

Be sure to wear moisture wicking socks.

In summary...

Pedicures are a good idea during marathon training, and they are also a great idea AFTER a marathon (or any other big run) as a way to treat yourself!

Wednesday, October 15, 2014

Fitting Remarks: Best (or Worst) of My Racing History Link Up!

Guess what? It's my first link-up..I hope you participate!

So, on the "50 States, 50 Marathons" tab, you can see a map of the marathons I have completed. As I approach my 17th marathon, I have been reflecting on my previous races and I thought it might be fun to put together 16 questions based on my 16 marathons. I'm hoping you will link up and share your own "Best (or Worst) of My Racing History!"

Now, I know most people don't necessarily have 16 marathons to pull from, so please pull from ANY race distances- 1 mile, 5k, half marathon, whatever you want to share!

Best (or Worst) of My Racing History

The link up icon and code are at the bottom of this post. All you have to do is copy and paste the html code onto your blog for the above link-up picture!

You can answer as many or as few as you would like, or you can add your own questions! Then comment on the blog with a link to your post with the answers. If you don't have a blog, feel free to just answer them in the comments. It definitely does not have to be about marathons-it can be any race distance! Just tell me about your Best (or Worst) Racing Experiences! Looking forward to reading them.

Best Finisher's Shirt  
I'm going to go with the Newport Marathon. Their finisher's shirt was a zippered long sleeve. It's army green, so not my usual color choice, but it's perfect for a fall run and I end up wearing it way more than I thought I would.  

Otherwise I would go with the Berlin Marathon finisher’s shirt. I sported that shirt on #FinisherShirtFriday so it's clearly one of my favorites.

Worst Finisher's Shirt
The oversized green t-shirts from the Marathon-to-Marathon in Iowa were pretty hideous.

However, the shirts from Twin Cities Marathon 2005 were pretty bad as well. I ran that marathon with my sister and we were definitely at the back of the pack. By the time we got to the finish, only XXL cotton tees were left. It was basically a dress on me and the pee yellow was not my best shade.

Best Finish Line 
Twin Cities.  It gets me every time. I absolutely love the grandeur and beauty of coming over that last hill on Summit and seeing the capitol below- the colors, the people, the noise- it's so amazing.

The second best finish line would be at the Berlin Marathon. Finishing under the Brandenburg Gate was pretty darn cool.

Best Overall SWAG/Gear
I’m sure the best gear is at Boston, but I haven't run it yet, so I'll have to go with the Flying Pig marathon. Their expo had a lot of really cool gear. Every year they give every participant something unique- this year it was a waterproof bag, which we have used camping and my husband used it tubing with some buddies. I just loved how they carried the pig theme throughout the whole race. It was cute.

Best Crowd Support 
Berlin was definitely great, but like I mentioned in my recap of that marathon, not everyone cheered for you if you weren't from their country. I think I'll go with Twin Cities. I spectators ever, right? 

The Steamtown Marathon in Scranton, PA also had pretty great spectators.

Hottest Race 
I have run a lot of HOT marathons: Chicago 2007, Go! St. Louis in 2011, and the Marathon-to-Marathon in Marathon, Iowa. The first two were complete and utter disasters.  However, even though my time didn't show it, I ran the Marathon-to-Marathon a lot smarter (read my recap here). I adjusted for the heat and didn't fall apart.  The St. George marathon was also warm (in the 80's when we finished) but you start very early and at altitude so it didn't feel as bad.

In terms of actual temperature, I think Chicago and the Marathon-to-Marathon both were nearly 90 degrees when I finished.

Coldest Race
 The coldest marathon I ran was the Grand Rapids, MI marathon. I think the high temperature was in the mid-30s, but what made it crazy cold was the wind. I actually lost a contact lense at this race it was so windy (this was pre-Lasik surgery). This is the only marathon that I have run in pants.

Most Beautiful Course: 
Tough call. The Big Sur Marathon runs along the Pacific Coastal highway and really is stunning. The St. George Marathon runs through the breathtaking Snow Canyon and other amazing sites in the southwest. However, I might have to go with Twin Cities on this one. The fall colors are just too pretty...AND it's my hometown race. What can I say? I'm biased.

Hilliest Course 
Big Sur was probably the hilliest. St. George had a ton of hills in the first half and then a lot of downhill in the second half that really tore up my quads.
Big Sur Marathon
Race That Took the Most Mental Strength 
Definitely the Marathon-to-Marathon  Running 26.2 miles on deserted country roads in very rural Iowa,  with virtually no spectators and only 200 total runners was a challenge.

Most Disappointing Finish 
I'll vote for Flying Pig because its still the most "fresh" in my memory. My training went so well for that race, yet I fell apart and ran a 4:11 when I had really hoped for something in the 3:4X's.

Best Start Line: 
Any start line where you get to wait inside is awesome, so that would include the Milwaukee Lakefront Marathon, Steamtown MarathonGrand Rapids, and it used to include Twin Cities. However, the St. George Marathon probably had one of the coolest start lines with bonfires, music, plenty of coffee/water, and more.

Most Organized 
Definitely the St. George Marathon. Absolutely flawless organization. 

Flattest Course 
The Chicago Marathon, the Marathon-to-Marathon in Iowa, or Berlin. They were all very flat.

Best Finish Line Food: 
St. Jude Memphis Marathon- They had pizza, chili, beer, yogurt, freezy pops, soda, and of course all the regular stuff like bananas, gatorade, etc. Just an amazing spread.

Coolest Medal:
Either Newport (handblown glass) or St. George (granite)

Most Emotional Finish
Gosh, they are all emotional. I suppose one particular emotional moment was at the Rock 'n' Roll Seattle marathon when I finally went under four hours. That's me in the corner there breaking down in tears.

I look forward to hearing about your Best and Worst race memories! Link up below.

Best (or Worst) of My Racing History

Tuesday, October 14, 2014

Tilda Tuesday: A Day at the Apple Orchard

It's Tilda Tuesday! Today I'll be sharing a few pictures from our weekend trip to a dog-friendly apple orchard, the Fischers Croix Farm in Hastings, MN.

It's not fall without apple picking right? 

It was on my Minneapolis Fall Bucket list, so I was happy to have an opportunity to check it off!  Sidewalk Dog's blog had a post about all the dog-friendly apple orchards in the Twin Cities area, but my friend Vicki actually recommended that we check out Fischers Croix Farm in Hastings (which wasn't on the Sidewalk Dog post.)  Hastings wasn't too bad of a drive and Sunday was a gorgeous day to be outside.

The orchard was a little smaller than some of the others we have checked out, but they had plenty of apples available for "U-pick," whereas not all of the other local apple orchards still have apples available for picking. No honey crisp apples were available, so we went with the Honey Gold apples.

There were goats, chickens, and bunnies at the orchard. Tilda was curious about the goats, really wanted to chase the bunnies, and was scared of the chickens.

You're probably dying to know how tall I am, right? No?

Let me show you. I'm THIS big.

I love this picture because it looks like Tilda is giving me the cold shoulder. She did not want to be seen with a crabby teenager!

I am not sure if other dogs eat apples, but Matilda wasn't interested, which was good. It would have been challenging to keep her away from all the apples on the ground.

I would say that Tilda's first apple orchard experience was a positive one. It might have been a little too much excitement for her at a busier orchard, but the Fischers Croix Farm was pretty laid back. I'll call it a success.

Dogs aren't welcome at all local orchards though, so be sure to check ahead of time, and of course, leashes are required.

Have you brought your dog to an apple orchard? How did it go?

Monday, October 13, 2014

Guest Fits: A Very Special Race Review of the Night Light Trail Run...with an Engagement!

Hi everyone- happy Monday! I have a special story to share with that combines two awesome things: running and love.

This story comes from my friend Mike (previous guest post HERE)

This story will also serve as my "race recap" from the Night Light Trail Race this past Friday, October 10th. Enjoy!

At the end of a different trail race- the Salomon Autumn Trail Series
From Mike:

The question every runner needs to answer is “How do I execute an epic wedding proposal at a race?”  Well, I have an answer for you, it may not be epic, but it was pretty good.

For this story I will use my name (Mike) and my fiancĂ©'s name (Julie) and the hostess of this blog (Jessie).  All others identities will be protected because we want to get this information out to you as soon as possible without having to obtain legal waivers.

So, about a year ago I heard about this cool nighttime trail race from my friend Joey.  We had done quite a few trail runs together, but this was going to be the first trail night run.  It sounded like a pretty unique experience and a lot of fun (which it was!)  Unfortunately my buddy Joey backed out on me, so I didn’t register for the race beforehand..  When the day of the race came around, I found out that my friend Ross and his girlfriend Rachel were going to run the race and they invited me along. I headed out to the closest running shop to get a headlamp since the run was completely in the dark and a head lamp was strongly encouraged for all runners (Jessie's note- a head lamp was necessary if you didn't want to break an ankle!)

We arrived at the race and I registered for the 10k option that Rachel and Ross were doing.  
Start of the  Night Light trail race
After the race we met up with their friends Monica and Chandler.  It was Chandler’s birthday and they invited their friend Julie along (it was fate!) We headed to Ward 6 in St. Paul for post-race dinner and drinks and that is when I decided I was going to contact Julie and ask her out.

Fast forward to just a month ago- things were going very well with Julie and I had an idea that the race would be a good opportunity to "pop the question."  

So of course, I had to get permission from her father first.  We met at the St. Paul Grill, but not after a little anxiety on my part.  I went down to the lobby a few minutes early to meet and it was 5 minutes after he was supposed to meet me and I texted him.  No response.  And 10 minutes after we were supposed to meet I called him there was no response. I gave up and headed into the restaurant to cancel my reservation.  Thankfully they told me he was already waiting at our table and I found out the he had left his phone in the car.  I got permission and the next step was the ring.

Thankfully, Julie had a gal’s weekend scheduled up north and I went shopping for a ring at a shop recommended by a friend.  It didn’t take me long to find a ring that I thought was perfect.

Julie and I were planning on running the Night Light Trail Run again as it was around Chandler’s birthday again and the one year anniversary of when we first met.  Rachel and Ross couldn’t make it this year due to an out of state race they were running. But thankfully Chandler and Monica were able to attend.

In preparation for the proposal I knew I was going to carry the ring and I wanted to be able to do so without it being obvious.  I decided to ditch the box and carried the ring in a small draw-string white bag, so there would be a strong contrast against the ground if I dropped it {smart thinking Mason!}  I have a pair of Nike shorts with a zip back pocket.  Once I put the ring in there I knew the ring wasn’t going anywhere until I was ready.

At the beginning of the race, Julie and I ran with Jessie and Monica.  The 10K was a two loop course, and I was hoping that I would find a spot where I could pop the question on the first loop.  Proposals at the end of a race are nice, but I was looking for something a little more personal. During the first loop I kept my eye open for the perfect spot. 

After the race started it didn’t take long for Jessie to pick up the pace and leave us in the literal and figurative dust!  As we ran the first loop with Monica, I noticed a spot overlooking the Mississippi River Valley that was perfect for a proposal.

 Once Monica finished her 5K, Julie and I continued on by ourselves to finish the 10K.  There were barely any other runners around since the 5K was the most popular event and the other 10K runners were well ahead of us.  We came upon the spot that over looked the river valley and asked Julie to stop.  She said “Shouldn't we keep going?  Our friends and beer are at the finish!” I was able to coax her off the course.  I started the proposal and gave her a kiss before getting to the important question.  And at that point we heard someone yelling, “STOP MAKING OUT!!”  

It was Julie’s good friend Phoebe who was on her third lap of the half-marathon distance.  When she started asking what was going on I knew I needed to act fast.  I got on one knee, pulled the ring from my trusty zip pocket, and asked the question.  Julie said “yes” and Phoebe started yelling, “Oh my gosh do you have a camera? (No) Does Julie have a camera? (No) Does anyone have a camera?  (No one was around)  

We got back on the trail and headed back towards the finish.  Phoebe had to keep going because she still had a good chunk of her half marathon left while Julie and I took the last mile fairly easy.  By the time we got to the finish Jessie, Monica, and Chandler had been waiting for us.  Julie showed the ring and everyone was surprised.  Julie had no idea and no one else did either.  The best part of the engagement was the shock on Julie’s face.  Thankfully she loved the ring and was completely surprised by the proposal!  The perfect race experience!

So the main Right Fit recommendation?  Go with the running shorts with a zip pocket in back!!! (You can even put an engagement ring in there.)

Thanks Mason for sharing this story!

It was such a fun night. Julie had planned ahead and brought a few birthday (and now engagement!) celebratory cupcakes and there was beer and music at the finish line.  

Even if there hadn't been a proposal, I still would have loved this race. It was really fun to do a trail race in the dark. I mean, yes, I had a head lamp, but there were plenty of times that I felt like I was running blind. I did take a wrong turn once, but fortunately there was another runner close behind me that corrected me. I will definitely be back next year- maybe I'll even try the half-marathon!
Re-enacting the proposal for the camera

Congratulations to Julie and Mike! I'm so happy I got to be there on this exciting occasion. A race proposal gets me every time...
Picture of the happy couple at Woofstock 2014

Night Light Trail Run:
5k/10k and half marathon options

Sunday, October 12, 2014

Weekly Recap: A Romantic Date at the Track and a Lunar Eclipse

Happy October! I love this time of year for so many reasons, but the excitement of the marathon is definitely a big one. Congratulations to my friends who completed the Chicago Marathon today. So many strong races out there!

Here's a quick recap of what happened during the first week of October in Fitness and Fitness Fashion!

First, here's my fitness recap:
Monday: 1 hour barre class at The Barre in the morning, and then in the evening, it was off to the track! I had mile repeats on the OBX marathon training schedule. Workout: 2 mile warm-up, and then five 1600's (4 laps) with 1 recovery lap in between for 9 miles total. This was a really tough workout for me. I tried to stay somewhere between my 5k and 10k pace for the miles. By the fifth one, I was definitely struggling.

It's supposed to be hard! It was only Dustin and me at the track...what a romantic date, right? Nothing says true love like running in the dark at a deserted track until you feel close to puking.

To be honest, it was "fun" when we were done to look back on how this is how we spent our evening together.

Tuesday: I often struggle with a short turnaround between a workout the night before and getting up the next morning, so I knew a Tuesday morning run was not going to happen. But I had to stay late at work Tuesday. Tuesday ended up being a complete rest day. C'est la vie.

Wednesday: 7.5 miles with Matilda. We were up early to catch the lunar eclipse.

Matilda was not impressed...
It was much prettier in real life than what I captured on my iPhone, I swear! There were tons of people out around the lakes with telescopes and cameras as well.

Thursday: Another morning run- just about 8 miles with some faster miles thrown in the middle for good measure.

Friday: Night light trail run 10k. There was a 5k and half marathon option at this race as well. It was SO much fun. I had never run a trail race in the dark before. Everyone was required to wear a head lamp or knuckle lights. The 10k/5k started at 7 pm at Battle Creek Regional Park in St. Paul. I highly recommend it! I'm hoping to have a guest post this week from my friend who made this year's race extra super special, so I'll save some of the details for that one.
at the start of the race
Saturday:  I am not used to running the Friday before a long run (#worthit !)  so my body was especially tired Saturday morning. I ended up missing run club, but I had 20 miles on my schedule, I had to get it done. I decided to bring Matilda for the first 10, come home to fuel up and drop her off, and then do the second 10 with music. Breaking the 20 miles up into two runs really helped me mentally. I don't usually listen to music either so it was a welcome change for the second 10 miles.

Sunday: Another easy run (5.5 miles) with Matilda.

(Um..I guess Matilda's mileage this week was pretty high too!)

Summary: About 56 miles of running, 1 barre class, and 1 complete rest day.

It was another week with a lot of running and not so much cross training. As I approach the final week of hard training before the taper, running is truly the only thing I have time for it seems! I didn't have time for much else in the evenings for exercise, as I had dinner plans with girlfriends both Wednesday night (Trattoria Tosca!) and Thursday night (Bachelor Farmer). It was worth it though- I hadn't seen my college roommate in about 4 years. She's living in Munich now. It was so great to see her and catch up on her exciting European adventures!

What's happening in fitness fashion?
In fitness fashion, I ordered myself another pair of the Oiselle roga shorts in "fast red" with plans to test these out for the marathon. I went with a size medium, but they were much too big! I am so confused, as mentioned in this THIS POST my orange pair is a size medium but when I checked, it turns out my navy pair is a small.

Alas, the "fast red" mediums are just too big. I have to return them. Sad. I had really hoped to have them in time for my 22 miler next week to try them out for race day!
Nonetheless, these are still some of my favorite shorts currently, its just hard to know what size I will be going forward!  If you haven't tried them yet, I highly recommend them. You can often find them on Amazon to avoid shipping (Oiselle's shipping is $5 flat rate).

Well, that's from the Right Fits in Fitness and Fashion this week! Next week will be tough as I enter into my final hard week of training for the OBX marathon, I plan to focus on sleeping enough, stretching, and eating well. Soon it will be taper time!

Friday, October 10, 2014

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 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!