The Endurance Athlete's Guide to Staying Comfortable Where It Counts

Don't let the uncomfortable truth about chafing and saddle sores derail your next ultra event. Here's what you need to know about prevention and treatment.

The Hidden Challenge of Going Long

You've trained for months, you are at peak fitness, your nutrition strategy is dialed in and you are feeling strong. Yet 12 hours into your ultra-marathon or epic gravel ride, it's not your legs or lungs that threaten to end your day—it's the fiery sensation in places you'd rather not discuss at the post-race party.

Sometimes the most formidable opponents to your ultra event aren't the mountains or the distance, but the seemingly minor issues that become magnified over hours and days of continuous movement.

In events lasting 10+ hours, skin issues can be the difference between finishing strong and a painful DNF. Yet it's a topic that can be tricky to discuss.

Let's change that. Consider this your no-nonsense guide to preventing and treating the issues that occur in your most sensitive areas during endurance events.

Understanding the Unholy Trinity: Friction, Moisture, and Pressure

The perfect storm for skin disasters involves three key elements:

Friction: That repetitive rubbing—thousands of pedal strokes or running strides—gradually wears away your skin's protective barrier. Even minor irritation in hour one can become excruciating by hour eight.

Moisture: Sweat, rain, stream crossings, or the disappointing lack of toilet paper at a toilet stop—moisture dramatically increases friction and creates the perfect environment for bacteria to flourish. Wet skin is weak skin.

Pressure: Often overlooked but equally important, especially for cyclists. Restricted blood flow to compressed tissues can lead to inflammation, numbness, and those dreaded saddle sores. When circulation is compromised, healing slows and problems compound.

When these three factors combine for hours on end, even the toughest athletes can be reduced to a hobbling, chafed mess.

The Prevention Playbook: Your First Line of Defense

Gear That Works (For Your Body)

The activewear industry has finally acknowledged that human bodies come in different shapes—including different genders. Take advantage of this evolution:

• Sex-specific cycling shorts are designed for different anatomies. The chamois (padding) in women's shorts accommodates wider sit bones and different soft tissue arrangement, while men's versions provide space where needed.
• The minimalist advantage: For runners, less is often more. Those built-in liners in running shorts exist for a reason—adding underwear just creates extra seams and friction points. If your shorts have a liner, skip the underwear. Your sensitive bits will thank you.
• Test obsessively: "Nothing new on race day" applies doubly to anything touching sensitive areas. That includes shorts, underwear, sports bras, socks, shoes, and saddles. What works for a two-hour training session might become torture during a 12-hour push.
• Invest: This is not an area to skimp on, buy the best you can afford that work for you to ensure maximum comfort over the course of your event.

Lubrication: Your Best Friend

The endurance athlete's medicine cabinet should include multiple lubricant options:

• Sport-specific products: Cycling chamois creams contain ingredients to reduce friction and often include antibacterial properties. Running-specific anti-chafe sticks tend to be more water-resistant for sweatier conditions.
• Application: For cycling, I recommend lubing both your body AND the chamois. For running, focus on any skin-to-skin contact areas and seams that cross sensitive regions. Apply before it becomes a problem not when you notice soreness.
• Reapplication: Even the best lubricants won't last through an ultra event. Stash a small amount in your running gilet/pockets and reapply every 2-3 hours, or immediately when you feel discomfort starting.
• Find your personal favorite: Some athletes prefer traditional chamois creams, while others prefer diaper rash cream (zinc oxide-based) for longer-lasting protection. The best lubricant is the one that works for your unique body.

Staying Fresh(ish) During Events

Keeping a certain amount of cleanliness during long events can help protect you from problematic infections and save your skin.

• The bathroom basics: Proper hygiene after bathroom breaks is crucial during endurance events. Always wipe from front to back after urinating or defecating to prevent fecal bacteria from reaching the urethra or vagina, which can lead to serious infections. This might seem like basic advice, but in the stress and hurry of a race, fundamentals can be overlooked.
• The infection connection: During ultra events, you may experience gastrointestinal distress and have limited access to proper hygiene facilities. Any fecal residue can quickly lead to skin breakdown and infection in areas already compromised by friction and moisture. Pack extra toilet paper or wet wipes in your drop bags or race kit, don't rely on aid stations being well stocked. A small dog poo bag/nappy sack with wipes and paper means you can clean yourself and the trail whenever nature calls.
• The baby wipe refresh: Even on events where you won't be stopping to sleep, a quick cleanup with baby wipes can work wonders. Target your most friction-prone areas and any areas where sweat and bacteria accumulate.
• The strategic change: If you have access to drop bags or support crews, plan for changing into fresh shorts, shirts, or socks after significant time on the move. This can subtly change friction and pressure points as well as keeping you fresh.

Track the Signs in Training

Prevention doesn't just happen during events—it's built into your daily training routine. On key training events and long training runs/rides make a note of problems starting or developing and plan how to handle them in ways you can try out in your next key training day.

Our traffic light system is a good way of keeping a record of associated factors that can affect your training and racing. This can be particularly useful if your skin health changes with the seasons (e.g. eczma during the summer months).

For the Runners: When Every Step Counts

Foot First Aid: The Blister Battle Plan

The difference between finishing strong and limping to the line often comes down to foot care:

• The preemptive strike: Address hot spots immediately—they are your warning sign. Stop, remove debris, apply lubricant or tape, and adjust sock wrinkles before the damage is done.
• The blister kit: Carry blister packs or specialized blister bandages for on-the-go treatment. Have more comprehensive foot care available at aid stations in your drop bag and/or with your support crew.
• The shoe swap: A fresh pair of shoes—worn and tested but not too old—can also help. Different shoes alter pressure points, giving irritated areas relief.
• The sock strategy: Technical running socks can be pricey, but their seamless construction and moisture management make them worth every penny in ultra events. There is a huge range so take time to try several styles and brands to find what works for you.

The Chafing Danger Zones

Be particularly vigilant about these common problem areas:

• Inner thighs: The infamous "chub rub" affects runners of all sizes. Try the shorts you intend to wear for your event on long runs in hot, cold and wet conditions; some people find tighter fitting 'cycling style' shorts are best. If you have a tendency to get sore between your thighs generous lubrication can help.
• Sports bra edges: For women, the combination of sweat, salt, and constant movement can turn sports bra seams into sandpaper. Apply lubricant along all edges and consider seamless styles for longer events.
• Nipples: Particularly troublesome for men, but women aren't immune. Waterproof bandages or purpose-made nipple guards can prevent the dreaded "red badges of courage" on your finish line photos.
• Waistbands and pack contact points: Anywhere gear meets skin for hours becomes vulnerable. Test different pack positions during training including where you place items in your pack and use lubricant or protective patches at contact points. Training multiple times with the pack filled as it will be for you event will help identify problems for you to solve.

For the Cyclists: Saddle Strategies

Beyond the Basic Bike Fit

A professional bike fit is just the starting point:

• Saddle solutions: The right saddle makes all the difference. Width should match your sit bone anatomy (get measured!), and cutout designs can relieve pressure on sensitive tissues.
• Position flexibility: Innovative options like the Redshift Dual Position seat post allow you to change your position on the fly, alternating pressure points during long rides. Similarly, aero bars offer another hand position that changes your pelvic angle on the saddle.
• Movement matters: Even with the perfect setup, staying completely static is a recipe for problems. Stand briefly every 10-15 minutes, shift your position slightly, and change hand positions regularly to alter pressure distribution.
• The saddle-shorts relationship: Even the best saddle won't save you if your shorts are wrong. High-quality bibs or shorts with a chamois designed specifically for your anatomy (male or female) are worth the investment.

Beyond Saddle Sores: Full-Body Contact Points

Cyclists face pressure issues beyond just the saddle area:

• Hot spots on feet: The ball of the foot where cleats attach to the shoe can develop painful pressure points during long rides. Padded insoles, proper cleat positioning, and ensuring you have tried and tested your shoes on long training rides.
• Hand numbness and blisters: Hours of gripping handlebars leads to compression, blisters, and nerve issues. Double bar tape, padded gloves, frequent position changes, and consciously lightening your grip can prevent these problems.
• Saddle sores: When prevention fails, early intervention is crucial. Know the warning signs: tenderness, redness, or small bumps can quickly evolve into painful infections if ignored.
• Clean and protect: At the first sign of irritation, clean the area thoroughly and apply antibacterial cream. Consider a protective barrier like zinc oxide cream.
• Position modification: Adjust your riding position, apply creams, change shorts if you can and try to avoid sitting too much on he effected area to reduce pressure.

The Gender Factor: Different Bodies, Different Strategies

For Men: Protecting the Package

Men face unique challenges in the saddle and on the run:

• The numbness nightmare: Genital numbness isn't just uncomfortable—it can indicate nerve compression with potential long-term consequences. This compression can also affect the urethra, making urination difficult during or after long rides.
• Strategic arrangement: How you position yourself in cycling shorts matters. Most experienced male cyclists position genitals "up" against the abdomen rather than down where they'll contact the saddle directly.
• Support without squeeze: For runners, supportive but not constrictive underwear or shorts prevent uncomfortable bouncing without creating compression issues. Replace shorts/underwear when they cease to support you appropriately.

For Women: Solving Female-Specific Challenges

Women's anatomy creates its own set of considerations:

• Saddle selection is critical: Women typically have wider sit bones and different soft tissue arrangement, making women-specific saddles a necessity for many.
• Anatomical arrangement matters: Individual anatomy varies significantly. The size and shape of labia can affect comfort in the saddle. If something feels compressed or pinched, stand up and rearrange. Finding the right position for your unique anatomy can dramatically improve comfort.
• Infection prevention: Due to anatomy, women face higher risks of UTIs and yeast infections during ultra events. Changing out of wet shorts when possible and proper hygiene can reduce these risks.
• Sports bra engineering: For runners, a high-quality sports bra with minimal seams and proper support prevents both pain and long-term tissue damage.
• Managing menstruation during events: Ultra events don't pause for your cycle, so preparation is essential:
  • Menstrual cups offer extended protection (up to 12 hours) and create less waste than tampons—a major advantage during long events. However, they require inserting clean fingers into the vagina for removal and reinsertion. Pack alcohol-based hand sanitizer or wipes specifically for this purpose. Practice with cups well before race day to ensure comfort and proper fit.
  • Period-specific running shorts/underwear with built-in absorption can serve as excellent backup protection or primary protection for lighter flow days. Remember these are single-use before washing—once saturated, you'll need a fresh pair, so pack accordingly in drop bags for longer events.
  • Test your period management system during training. An ultra is not the time to discover your preferred method doesn't work with your body or activity level.

Emergency Interventions: When Prevention Fails

Even with perfect preparation, ultra events can throw unexpected challenges your way; so be prepared for the 'unknown':

• The mid-event fix kit:
  • Multiple lubricant options (stick, tube, single-use packets)
  • Adhesive patches or tape for damaged skin
  • Baby wipes for cleaning
  • Antibiotic ointment
  • Pain-relieving cream
  • Spare clothing for longer events
  • Toilet paper or wet wipes (for bathroom emergencies)
  • Hand sanitizer (especially important for menstrual cup users)
• The triage approach: When issues arise mid-event, follow this protocol:
  1. Clean the affected area as thoroughly as possible
  2. Dry completely (moisture is the enemy)
  3. Apply appropriate treatment (lubricant for prevention, antibiotic cream for damaged skin)
  4. Modify movement patterns to reduce pressure on the area
  5. Monitor for worsening symptoms
• Know when to fold: Some skin issues can become serious health concerns. Signs that should prompt medical attention include:
  • Increasing pain despite treatment
  • Spreading redness or warmth
  • Pus or unusual discharge
  • Fever or chills
  • Persistent numbness

Recovery: Healing the Damage

After crossing the finish line, proper care speeds healing:

• Immediate aftercare:
  • Gently clean affected areas with mild soap
  • Allow skin to air dry completely
  • Apply appropriate treatment based on the issue:
    • Antibiotic ointment for abrasions
    • Hydrocortisone for inflammation
    • Antifungal cream if needed
• The recovery window:
  • Give damaged skin time to heal without friction/pressure
  • Wear loose, breathable clothing and shoes/sandals that don't irritate blisters
  • Consider specialized healing products designed for sensitive tissues
  • See a medic if healing is taking longer than expected or you suspect infection
• Serious saddle sore recovery:
  • Keep all pressure off the affected area until fully healed
  • Take a complete break from cycling if necessary
  • Consider cross-training activities that don't involve sitting while healing
  • Consult a healthcare provider if infection is suspected or healing is slow
• The learning opportunity: Each ultra event provides valuable data about what works for your unique body. Keep notes on problem areas, effective solutions, and triggers to refine your strategy for next time.

The Bottom Line

Chafing, saddle sores, and other "uncomfortable truths" are part of the ultra endurance experience, but they don't have to derail your performance or enjoyment. With thoughtful prevention, prompt intervention, and proper recovery, you can keep your focus where it belongs—on the incredible challenge you are undertaking.

Don't let preventable skin issues take you out of the game. Plan ahead, respond quickly to problems, and enjoy the long haul in (relative) comfort.