Why should you trust me on chaff? Well, I once ran the equivalent of 67 marathons in 67 days wearing a 25 pound backpack. This is my tool kit for anyone trying to avoid pain.

Apply on: Anti-chafing products such as petroleum jelly or specialized balms are your best anti-chafing version. Even if your carefully selected materials let you down, generous lubricants can save the day. You cannot afford to be shy. Especially below. You want to make sure you get into the places, even where you rarely go.

Go Seamlessly: I choose shorts, leggings, base layer shorts, tees and running underwear that are either seamless or have flat lock seams. I always look at the seams of the built-in twin shorts and I rarely trust the inner pants that are built into regular shorts. When in doubt, put on your own trusty underwear.

Strap on: I choose tighter, body-hugging layers over loose fitting gear. It sounds counterintuitive but fabric that stays in one place, close to the skin works better than loose fabric that moves around more.

Avoid cotton: Cotton is heavy and can chafe even when dry. When it gets wet with salty sweat, it’s a disaster for your soft bits. Those layers that touch your skin should be made of synthetic or wool-based materials. It dries faster and reduces friction.

Powder your toes: Blisters essentially chip away at lost core power and can be harder to avoid. Powdering my feet and socks can help reduce the moisture that increases the risk of chafing and burns.