Of all the things that can derail a 100-mile race, one of the most common and preventable is a simple matter of friction. Chafing is the ultimate “pebble in the shoe”—a minor annoyance that, when compounded by hours of repetitive motion, sweat, and salt, can escalate into a debilitating problem. Here in the Raleigh area, summer and fall, high humidity makes it an even more formidable adversary.

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This is part of a series of posts regarding how we prepare, plan, and train to complete the 100-mile Ultramarathon Umstead 100. Our series for this event: Collecting Laps: one lap at a time to 100. For all the ultrarunning series, here, follow the link. Training for a 100. Alternatively, you can also follow our Podcast so you don’t miss the weekly summary post.

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We are all an experiment of one. Your unique biomechanics, gear choices, and sweat rate will create your own personal friction points. This is not a problem to be dealt with on race day; it is a battle to be won during training. This week, we move from being victims of chafing to becoming engineers of a frictionless system. Your goal is to identify and eliminate every potential hotspot before it has a chance to compromise your race.

Assessment:

Your primary task this week is to conduct a Friction Audit. After every single long run, you must become a detective, actively hunting for potential problem areas. Don’t wait for the tell-tale scream when the water hits your skin in the post-run shower—be proactive. Look for any signs of redness or irritation, no matter how minor.

Categorize your findings based on the source of the friction:

1. Skin-on-Skin: These are the classic trouble spots like the inner thighs, underarms, or groin.
2. Fabric-on-Skin: Pay close attention to seams. The seam on your shorts’ liner, the band of your sports bra, or the top of your socks can all become abrasive over many hours.
3. Gear-on-Skin: This is a huge category for ultrarunners. Where does your hydration vest make contact with your back and shoulders? Does your heart rate monitor strap rub your chest? Does your waist belt shift and irritate your hips? Your headlamp?

Document every single hotspot you find. What feels like a minor warm spot at hour three will feel like a blowtorch at hour twenty.

Planning:

Based on your Friction Audit, your planning goal is to build your personal Anti-Chafe Toolkit. A comprehensive strategy involves more than just one product; it’s a multi-layered defense system.

1. Lubrication (The First Line of Defense): For general skin-on-skin areas, lubricants are essential. Products like Body Glide, Trail Toes, or Squirrel’s Nut Butter are popular for a reason. There are also Aquaphor and Mission 5-hour anti-chafe products; both are in a cream or ointment form and are easy to apply. There are also countless DIY recipes online using a mix of shea butter, coconut oil, and beeswax that can be very effective. See below for instructions on how you can create your own. The key is to apply it liberally and reapply it at your drop bag during the race.
2. Barriers (For High-Friction Points): Sometimes, lubricant isn’t enough. For specific, high-friction points, a physical barrier is superior.
   • Nipples: This is a non-negotiable for many. Products like NipGuards or Mr. Nipple, or even simple athletic tape, create a shield that lubricant can’t match.
   • Gear Rub: For that spot on your lower back where your pack rubs, a strip of Kinesio tape (like KT Tape or RockTape) applied to clean, dry skin before the race can provide protection for the entire event.
3. Apparel & Fit (Eliminating the Source): The best solution is to eliminate the source of the friction altogether. Invest in seamless, moisture-wicking clothing. Take the time to properly adjust your hydration vest so it rides snugly and doesn’t bounce or shift. Sometimes, the fix isn’t a cream or tape; it’s a better piece of gear.

Have your chosen solutions ready and accessible in your drop bags as part of your “Pit Stop Protocol.”

I made my own mix recipe that I found on the internet and poured it into empty deodorant containers. If you do not mind spending some time and a little bit of a mess, in a nutshell, here are my steps,

• In a double boiler bath, you want to melt/mix
  • 1 Part Shea Butter
  • 1 Part Coconut Oil (I add a touch more than just one part to make it softer to apply)
  • 1 Part Beeswax
• Mix well and let cool until it starts getting cream consistency.
• Pour over mold or containers.
• Let cool down before use.

Diabetes Learning Notes:

For the Type 1 athlete, our skin is not just our body’s largest organ; it is the precious real estate for our life-sustaining medical technology. Skin integrity is not about comfort; it is mission-critical for our diabetes management. Chafing and moisture are the enemies of device adhesion.

Your Friction Audit must include a detailed inspection of the skin around and under your pump infusion sites and CGM sensors.

• After every long run, check for irritation from the devices themselves.
• More importantly, check for friction from gear on your devices. Is your hydration pack strap rubbing directly on your CGM? Is your shorts’ waistband putting pressure on your infusion set? This friction can not only cause skin breakdown but can also lead to a sensor being ripped off or an infusion set being dislodged.

Your Planning is focused on protecting your tech and your skin.

• Adhesion Reinforcement: Make extra adhesive a standard part of your long-run preparation. Use a liquid skin adhesive like Skin-Tac before applying your device, and consider using an overlay patch (like those from Simpatch or ExpressionMed) to provide a waterproof, friction-proof shield over your sensor or site.
• Strategic Placement: Plan your device locations away from high-friction zones. The abdomen might be fine for daily life, but during an ultra, areas like the upper arm, upper buttocks, or even the calf can be better protected from pack straps and waistbands.
• Create a Gear Barrier: If a pack strap must pass over a device, you can reduce friction by applying a small piece of moleskin or KT tape to the inside of the strap itself, creating a smoother surface where it contacts your tech. This simple trick can be a race-saver.

This week’s actual numbers:

Week 15	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5	6	Rest	24	12	53
Actual	Stretches	Rest	10	Rest	Stretches	20	14	44

Next Week Plan:

Week 14	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5	6	Rest	18	16	51

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