5 Common Problems You Can Avoid Using Your Pre-Run Checklist [TTfR Series]

Hey fellow runners 👋🏼, in last week's "Let's Talk Running" blog post I talked about how your pre-run checklist should start with proper "Planning and Preparation" (if you haven't already seen it, you can find it <<here>>.  This week, I am going to continue that discussion by moving on to another part of your pre-run checklist - Prevention of Common Problems.

Just to be clear, this is not about preventing ALL running-related problems!  The advice I am giving here is specifically related to some simple things that you could consider as part of that pre-run checklist.  Even more specifically, they come from the personal experience of problems I have encountered and the ways I manage them as part of my own pre-run checklist.

There are 5 main areas that I always consider, and I'll take you through them now.

Chaffing

Chaffing is the irritation of the skin that occurs when the outer layer of skin (the epidermis) is rubbed away through friction, revealing the skin layer below (the dermis).  That friction can typically be caused by clothing or other skin.

The main areas where this friction is likely to occur are, between the thighs, the underarms, and nipples ("runners nipple" is a topic that I will cover in more detail below - it's been such a problem for me over the years that I believe it deserves it's very own section on my pre-run checklist).  Quite often during a run, you won't notice so much that the friction is occurring (hence why making sure it's something you work on preventing with your pre-run checks), but if you've experienced it you'll know what I mean when I say about the pain you feel when you jump in the shower after your run - OMFG!

Usually, I find the friction worse when I am carrying a little extra weight, but that doesn't mean that it's always weight-related.  Even at my healthiest weight, I still get problems with my thighs rubbing together when I run.  The thighs can also be technique related.  For example, if your adductor muscles (the inner thigh muscles) are very tight, then your leg can be pulled inwards (towards the midline of your body) during the swing phase.  This can greatly increase the likelihood of your inner thighs rubbing together.  A running assessment such as the BE Fit Coach "The Run B.E.T.T.E.R. Method", can help you identify and correct any technique related problems.

As with all of the problems I am talking about here, there are a number of ways that you could address them.  Maybe you already have your own preferred method (if you do, I'd love to hear from you either in the comments section below or send me an email at [email protected].  Over the years I have tried a number of ways to prevent inner thigh chaffing, including losing weight and smearing the insides of my thighs with vaseline (you'll often find marshalls and volunteers offering vaseline on longer races for this very reason), but the method that works best for me is to wear a well-fitted pair of base layer compression shorts under my running shorts.

Even this can take some trial and error though!  I have to be very careful with the position of the seams in my base layer shorts or I end up with chaffing where the seams are.  I have tried a number of different brands over the years, but one that I have found to be good (for me at least) is TCA.  Amazon can be a great place to shop as I find the reviews a really useful guide to see what others like/dislike.

The underarm chaffing is something that I find tends to be a problem when my running tops don't fit well, usually because they are too tight and rub as I run.  The simple answer here is to find running tops that do fit well, particularly under the arms.  Try swinging your arms back and forth using an exaggerated running motion.  Can you feel any tightness, particularly towards the front (between your shoulder and your chest), or right underneath?  If you do, then it might be worth choosing a different top before heading out the door.

Even if your top feels okay before you head out, you may still find that it has chaffed whilst you run.  If this is the case, make sure you take that top out of your selection of available running gear.  You would be surprised to find out just how many times I have headed out for a run only to return with chaffed armpits thinking "oh yeah, I remember now, this top does that...  I'll throw this one away so I don't use it again", then wash it and forget and do the same all over again (okay, maybe that's just me 🙈🤣).

It doesn't seem right to just talk about the prevention side of things though because as I mentioned above, the problems can still occur.  If you do experience chaffing, then I highly recommend using Bepanthem nappy cream.  Bepanthem has been my go-to cream to treat chaffing for many years, it's also great for healing new tattoos (but that's just my opinion, always listen to your tattoo artist for their recommended after-care advice).

The finally chaffing area that I wanted to cover is the nipple, but as mentioned above, this one has a special place in my pre-run checklist so deserves its own topic area below.

Runner's Nipple

Ouch!  That's my experience anyway.

The pain of stepping into a nice shower after a good run and finding that you have taken the top layer of skin off of your nipple(s) can be excruciating.  Okay, I am sure there are a lot more painful things in life, but it is pretty bad, trust me.

This is another one that I experienced for many years until I found my own solution, and even then I still experience it if I forget to follow my own advice of reviewing my pre-run checklist (us coaches can be the absolute worst at following our own advice).

The problem was worse for me back many years ago when race t-shirts were actually made of cotton and not the technical material they are luckily made of today.  Cotton was definitely worse for me in terms of friction, especially as it got more and more sweat soaked through a run/race.  There was a classic photo of me running through Cardiff Castle on a half marathon back in the early 2000s, wearing the official race t-shirt (yep, cotton), with bright red streaks of blood running down both sides of my t-shirt from my nipples.  The photo has been lost over the years, but the image is still very much etched in my mind.

After that experience, I tried many different ways of preventing the problem.  Vaseline is one that I know a number of runners use, but I always hated the way I ended up with greasy circles on my running tops where the vaseline was getting absorbed by my tops, so I moved on from that to taping my nipples pre-run, either with plasters or micropore tape.  Both of these options can work, but only if the plaster/tape remains sticky.  I have found that sweat can soak through on longer runs and cause the plaster/tape to start peeling and rolling up.  After too many occasions where that protective layer has fallen off during a run (I do sweat quite a lot when I run), I knew I had to find a better solution - and I did.

My preferred method of preventing Runner's Nipple is to coat the ends of my nipples with Germolene New Skin before heading out for a run.  This liquid plaster dries in a few minutes to provide a thick clear protective layer over the top of the nipple so that any friction is against that instead of the skin underneath.  Then when you shower after the run, the extra layer can be fairly easily peeled off again without damaging the skin underneath.

At the time of writing this post, I couldn't actually find Germolene New Skin available to buy online (a small bottle lasts a very long time - the one I am using now has been on my bathroom shelf for the past couple of years).  There are other products on Amazon that look similar, such as 2022 New Skin Liquid Plaster, but I don't have any personal experience with that one yet.

Toenails

Your feet can take a bit of a battering as the miles add up, so make sure you are looking after them.

One of the biggest problems that I have found is when I leave my toenails to grow even just a couple of millimetres longer than normal, it creates a lot of pressure in the front of my running shoe.  This can really irritate my toes and at a minimum cause a painful running experience, and at worst result in my toenails turning black and then falling off.  They do grow back eventually, but it's not a pleasant experience.

So my pre-run checklist item here is to ensure that I have checked my toenails and trimmed them back if needed before I head out for my next run.

Some runners experience a problem with their toes/toenails even when the nails are trimmed short, and something that can help here is to tape the toes before heading out for a run.  My recommendation would be to use zinc oxide tape to cover the areas where you experience a problem.  Zinc oxide tape is also a really good tool for blister prevention as well but we'll cover that in the next section.  It is also a really good way to support a painful foot arch due to plantar fasciitis - but that one is beyond the scope of this blog post.

Blisters

Blisters are another common problem for some runners.  In a similar way to chaffing, blisters are typically caused when there is friction between the skin and something else, or where there is pressure being applied to the skin, or the skin is damp/wet.

The pressure could be due to poor running shoe choice, in which case I would definitely recommend that you check out our FREE 7-steps to buying your next running shoe guide where you'll find lots of great advice to help you ensure that you are choosing the best running shoe for you.

If your shoes are not a problem, then you need to look at where the problem is occurring (the most common places that I see runners get blisters are the heel,  the outside of the little toes, the main pad underneath the toes, and the achilles tendon).

There are a number of ways that you can eliminate the friction in these areas, but the methods that I have found most beneficial are, wearing a twin-skin running sock. and/or taping with zinc oxide tape.  I know some people like to use vaseline, but I find it sticky and uncomfortable.

The twin-skin socks comprise 2 layers, one which moves with the shoe and the other that moves with the skin.  This way the friction is between the sock layers rather than your skin.  The zinc oxide tape provides a smooth surface on top of the skin which reduces friction and takes it away from the skin itself.

If you do find yourself suffering from blisters post-run though, the best product that I have found to treat them and instantly relieve pain, is the Compeed Blister Plasters range.  They are available in a variety of sizes, to treat different parts of the feet, such as heel/achilles, toes and underfoot.

Sunburn

Depending on where you are in the world, this can be more or less of a problem.  Here is South Wales (UK), it isn't a problem I have to worry about for a significant percentage of the year BUT there is still days when I don't realise quite how strong the sun is and I end up with some degree of sunburn.

Obviously, there are a number of factors that dictate how much of a problem this is going to be for each individual, but generally, good advice is to avoid being exposed to direct sunlight for extended periods.

As a side note, as well as the burning effects, the sun also tends to bring with it an increase in ambient temperature which can also affect our clothing choices and hydration options.

Consider the time of day that you will be running, and wherever possible try to ensure you are not running in the hottest part of the day.  If you are going to be out in the sun though, either try to cover up exposed areas and/or ensure you are wearing sunscreen.  If running with sunscreen on, I tend to try and apply the cream at least 20 mins before I head out so that it has more time to absorb (before I start sweating).

Focus on your most exposed areas, such as your face, neck, and ears; oh for those who are slightly more follically challenged, don't forget the top of your head.

Your eyes are also an important part to consider, so it can be worth investing in a good pair of sunglasses that are designed for runners (you don't want to be constantly adjusting them as they slide down your face on a layer of sweat (I did mention that I sweat a lot didn't I? 😰🤣).

So, there you have it!  My advice on how to prevent common problems as part of your pre-run checklist.  I hope you have found something useful and would love to hear which was your favourite part in the comments below... 

This blog post is part of my Top Tips for Runners (TTfR) Series.  If you want to find out more, take a look at the initial blog post where I introduce the TTfR Series >> https://www.be-fit-coach.co.uk/blog/so-much-to-consider-top-tips-for-runners-ttfr-series, or download a PDF copy of the infographic here>> TTfR Infographic (PDF).

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I do not intend this to be a "one size fits all" series.  I just want it to be comprehensive enough to provide something for everyone!

Is there anything you think I've missed, or that you would like to see included?  Let me know (in the comments, or send me an email - [email protected]), I'd love to hear from you.

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Chat again soon

Barrie 

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