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Nip it in the bud: A runner’s guide on how to avoid joggers nipple!

how to avoid joggers nipple

How to avoid joggers nipple, it isn’t as straight forward as you think

Have you ever found yourself grimacing at the stinging sensation in your chest after an invigorating run? That’s the infamous nipple rub speaking! Yes, that’s right, the unmentionable foe of the runner’s world, an adversary often sniggered about, but surprisingly pervasive. While the conversation may induce a snort or two, this pesky issue can be a real pain in the…well, chest.

Nipple rub, or ‘joggers nipple’ as it’s cheekily known, affects both men and women, with the gruelling friction between your running gear and your skin causing this uncomfortable situation. But don’t hang up your running shoes just yet, for we’ve a plethora of solutions to help you tackle the issue head-on!

The right kit makes all the difference

Every runner’s kit is incomplete without a snugly fitting top. You may think that loose is comfortable, but let me tell you, when it comes to avoiding nipple rub, it’s all about keeping everything in its place. A tight-fitting shirt or sports bra can dramatically reduce the chafing that leads to this uncomfortable situation.

Brands like Under Armour and Nike have been perfecting their anti-chafe gear for years, offering seamless and moisture-wicking tops that help reduce skin irritation. For ladies, the Shock Absorber Ultimate Run Bra boasts exceptional support and friction-free comfort. Gentlemen, give the Under Armour Men’s HeatGear Armour 2.0 a go for a comparable level of comfort.

Lubricate, lubricate, lubricate!

Lubrication is not just for machinery. A bit of lubricant can go a long way in reducing nipple rub. By minimising friction, you can run with abandon and not worry about any post-run discomfort.

The Bodyglide Anti-Chafe Balm is a popular choice among runners. It’s sweat-resistant and creates a non-oily barrier between your skin and your running top. Another equally effective product is the 2Toms SportShield roll-on. It’s a silicone-based, waterproof solution that guarantees your nipples stay chafe-free.

Bidy anti chafe balm by body glide from Amazon

The Glamza Chamois Cream Chub Rub’ Anti Chafing Cream for Men & Women, prevents chaffing for Cyclists, Runners, Triathletes and those competing in pretty much every sport. At £4.80 over on Amazon you can see why so many people in our jogging and running community gave this product the thumbs up.

We will go one further and give the Glamza product the top Jogger.co.uk rating of 5 stars. It is 5 star value for money, and 5 star recommended from our panel of running community consumer judges. It really works on all parts of the body, but probably best that we leave that there! Oh, and by the way, this product is made in UK, which gets another thumbs up from us at Jogger.co.uk Towers.

Glamza chub rub for runners and joggers. Available from Amazon and has a 5 star rating from the Jogger community.

Consider Nipple Protectors

If the thought of lubricating your nipples brings a bashful blush to your cheeks, you might want to consider nipple protectors. These adhesive covers stick directly onto your nipples, creating a physical barrier between your sensitive skin and your running top.

NipEaze and NipGuards are favourites in the running community. They are easy to apply, waterproof, and so comfortable that you’ll forget they’re there. They also won’t leave any sticky residue behind, making them a runner’s best mate.

NipEaze guards to stop joggers nipple

Tape It Up

For those looking for a quick and cost-effective solution, look no further than the humble sports tape. A small piece of tape over each nipple can work wonders in reducing friction.

KT Tape Pro Synthetic Kinesiology Tape is a durable, waterproof option that stays put, no matter how much you sweat. Just remember to remove it gently to avoid any unwanted post-run wincing!

KT tape to help reduce joggers nipple

Hydration and Nutrition Play Their Part Too

Now, this might come as a surprise, but staying well-hydrated and maintaining a balanced diet can help in your quest to keep nipple rub at bay. Dehydration can exacerbate skin sensitivity, leading to increased friction and irritation. So, remember to fill up your water bottles before hitting the pavement!

Nutrition also has a role to play. Foods rich in vitamin A (like sweet potatoes, spinach, and carrots) can help maintain healthy skin and potentially reduce the risk of chafing. So, why not add a bit of vitamin A to your diet.

Why not post your own tips on how to avoid nipple rub or joggers nipple in the comments below.

Andy Barr
the authorAndy Barr
Editorial Lead
Andy was late arriving into the world of fitness, running and training. He did not really take up regular gym going until he was in his late 30's. He lost over 7 stone in weight since starting and completed an olympic length triathlon in June 2018. He enjoys playing football, boxing and outdoor running.

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