How to prevent runners nipple
As an adult; I’ve always experienced nipple burn when running and I’m not the only one – according to this study 36% of joggers, who run 35 miles per week, experience the dreaded Runners Nipple. Come to think of it, I used to get it when wearing football shirts when I was younger, particularly the less-than-official versions.
Runners Nipple is simply chafing caused by your nipples constantly rubbing against the fabric of your shirt or vest during exercise. Sweating softens the skin, so once your exercise is underway the increased friction coupled with softer skin results in chafing. The discomfort will be increased further for a lot of people, as the sweat begins to crystalise creating further friction.
It may not affect every runner, but almost everyone will have experienced it once and will recognise the symptoms;
Redness of the skin
Irritated & chapped skin
Burning sensation mid-run
Bleeding
Intense stinging during your post-run shower
This tends to be more of a problem for men, as many women use sports bras during their work outs, however its not exclusive! Below we look at some of the common remedies and of course share the best method of preventing runners nipple.
Rubs, Balms & Jellies
One of the most common solutions, including my own first attempt at preventing nipple burn, is to cover the afflicted area in petroleum jelly or other dedicated anti-chafe products. These work reasonably well by simply creating a layer between your skin and the material causing friction.
There are a couple of downsides however. Firstly, almost all of these products will leave greasy marks on your training kit – not a problem when you’re applying to your thighs or inner arms, but it’s a bit of an issue when you have 2 round grease marks where your nipples are!
Secondly, balms, jellies and rubs tend to last around an hour before they become less-effective. Not a huge issue as they often come in pocket-sized containers, but when we created Niprotect, we were looking for something longer-lasting.
Moisture-Wicking Shirts
Moisture-wicking shirts are designed to move sweat away from the body during exercise, particularly in warmer weather. They use microscopic fibres that absorbs the sweat, moves it to the outer layers of the fabric where it is more likely to evaporate and help prevent some of the friction that you experience mid-run. A quick Google search will give you plenty of options, some of the best are made by Adidas and Nike.
These are perfectly great products and definitely worth checking out. However, they’re not a specific nipple burn solution. They are really effective during gym work-outs and shorter runs, but when you’re putting in longer distances, you’ll find that the wicking technology is rarely able to keep up with the sweat produced over a couple of hours. You’ll also need to make sure that you get a well-fitted shirt, as the material needs to fit fairly snuggly to absorb the sweat as its created.
General Plasters & Tapes
Saving the best until last – standard plasters and any-old bit of tape.
Normal medical, sport or corn plasters are not a sensible solution to runners nipple, don’t use them! Whilst they create a protective barrier between skin and fabric, you’re playing Russian roulette with your nipples, as you’ve no idea how long they will hold on for. We’ve all applied a waterproof plaster to a cut, only to see it bobbing around in the sink when you wash your hands a few minutes later.
I’ve also spoken to lots of runners recently who tell me that they use bits of tape to prevent chafing. Sellotape, gaffer tape, medical tape…it seems anything will do. Every single person I spoke to experienced one of two problems; either the tape came off mid-run, or they used a form of tape that removed their nipples when they took it off after their jog.
If you are one of these people, please, for the sake of your nipples; buy Niprotect.
The Solution
Niprotect, from Runners Relief.
As you can see from our story on the website, I’ve been running fairly consistently for a long time and intend to keep going. I’ve used all of the above remedies at some point, as well as dedicated nipple plasters from other brands, and never found solution that I was totally happy with, whether due to its performance or value. I launched Runners Relief in early 2022 to solve that problem.
Niprotect is our core product. Not only are they designed to prevent runners nipple, but they’re guaranteed to last at least a full marathon, whilst being comfortable to wear and easy to remove. Niprotect are sweatproof, latex-free and have been tested in all conditions and on all body shapes – they definitely outperform scrappy bits of tape!!
Our nipple plasters cover the nipple and the areola around it, therefore protecting the most sensitive parts of your chest. They are applied by simply peeling off the non-adhesive backing card and placing over clean, dry and lotion-free nipples. Avoid applying on top of hair, smooth the edges of the plaster and press for a few seconds and you’re good to go – full instructions here.
We have produced them in two sizes; 25mm diameter, which is the average areola size in the UK, plus a slightly smaller 18mm size.
Lastly; they come in packs of 24 pairs and cost just £6.99, which is by far the best value on the market today – most other brands pack sizes are just 12 to 16 pairs.
Post-Run
So, you now know how to prevent runners nipple, but if you’re already suffering and your Niprotect order wont be delivered for a couple of days, there are a couple of things you can do to ease the discomfort.
Firstly, stop the chafing getting any worse by applying a lubricant, Vaseline is great for day to day use and can be reapplied easily. Their pocket-friendly lip service tubs are available in most supermarkets. Although the jelly will likely stain your running top, it will create the effective barrier between skin and fabric.
Once the damage is done, it’s really important that you clean chafed nipples with soap and water (FYI – this is going to be agony) and dry them thoroughly. Next, you’ll need to apply a moisturising skin-care cream, there are lots on the market and likely lots in your bathroom cabinet, you’re looking for anything that will soothe and moisturise chapped or dry skin.
You should now also take a short break from exercise and wait for your Runners Relief delivery, or until your burned nipples have totally healed. Running and repeating the injury can easily lead to infection which will be much more painful and will take far longer to heal.
