All you runners out there (those of you who do not wear sports bras,) this is for you!

Ever go out on a long run but your nipples get chafed on your shirt?

When I first started distance running, I never even considered nipple chafing. Then my chest starting aching and I realized my shirts and singlets were rubbing my nipples raw!

Luckily I figured this out early, because I’ve seen plenty of marathon runners finishing with blood dripping down the front of their shirt. That can’t be comfortable!

But by using the three tips below, you can save your nipples, and you don’t even need messy lubricants like Vaseline!

1. Tape

My lack of nipple “issues” during my long runs can be attributed to one thing – Transpore medical tape by 3M. This stuff works like magic.

You just apply a small piece of this tape over each nipple before your run. It solves the chafing issue, it doesn’t hurt when removed (unless you put it over chest hair,) and it doesn’t come off unless you want it to (you could leave it on for a week if you wanted.)

Note: Duct tape is not a worthy substitute for Transpore!

You can buy 3M Transpore medical tape online. Click here for a list of stores.

2. Band-aids and wart cushions

Another nifty idea I’ve seen is using Band-aids. One Band-aid over each nipple will protect the nipple from chafing.

Something else that falls into this category are those little wart/corn cushions. They are sticky pads with a little hole in the middle, and they look like they’d go right on your nipple.

Neither of these products will work as well as Transpore tape, but you might already have this stuff in your medicine cabinet, so it will work in a pinch if you don’t have the good tape yet.

3. NipGuards

If you prefer specialty products with cute names, there’s something for you, too! They’re called NipGuards and they are like little cushions that stick over your nipples. They are made specifically for runners.

If for some reason the cheap solutions don’t work for you, you may have to shell out the cash for these – $9 for a 10 pack.

I haven’t used them but it seems they are very well-liked by runners with nipple chafing issues.

You can learn more at NipGuards.com.

Summary: If you experience nipple chafing or irritation while running, get something to put over your nipples, and that should solve the problem.

Not everyone is happy with warm socks. Some people require totally waterproof socks…

I need totally waterproof socks for adventure racing! I’ve read Seal Skinz socks will leak water in the cuff!

Please help,
Wet Willy

Hi Willy,

I’m betting you have read my review of Seal Skinz socks. I think they are awesome for wet, muddy terrain, and ankle-deep water.

If you’re out canoeing and have to wade through knee-deep water, I’m not sure what would be best. I haven’t used the Seal Skinz socks for that purpose, so I can’t say whether or not the cuff would leak.

There are special socks for this purpose though – the Seal Skinz Waterblocker. They have a special cuff at the top that is supposed to be completely waterproof. For $45, I hope it is!

But yes, I have read some reviews (notably the ones at REI.com) that say Seal Skinz socks leak water down the cuff if you wade into knee-deep water. If that’s the case, they wouldn’t fare any better in deep water than the regular Seal Skinz.

Also, if the Seal Skinz waterblock cuff doesn’t keep water out, I’m betting that most other waterproof socks of that length are going to have the same problem.

Since buying hip waders (made for fishing) or a wetsuit (for ocean swims) would be impractical, what I would recommend is sticking with regular wool socks for your adventures. Wool socks stay warm and comfortable when wet, and you wouldn’t have to worry about them filling with water.

One of my personal favorites is the DeFeet Wooleator sock.

(If anyone has more suggestions, please chime in with a comment below.)

If you are running a marathon or other endurance event, there’s a good chance you need to carry food with you. Sometimes you need to carry food and water, but most events provide water and Gatorade on the course, so food is the primary concern.

I prefer to carry energy gels with me by pinning them to my shorts, but there are many other ways you can try.

Here are 7 of those ways: (The catch is, you do NOT want to carry your gels like this!)

1. Gels under your race cap.

If you wear a running cap, you could put the gels underneath the cap so they are held in place between the hat and the top of your head.

But gel packets on your head isn’t very comfortable, and you also have to make sure the gels don’t fall onto the ground whenever you remove the cap!

2. Gels under a forearm sweat band.

I like wrist/forearm sweatbands so I can easily wipe sweat from my brow, but I wouldn’t use them to hold gels against my arm.

Gel packets are slippery, especially against skin, and they could easily slide out from underneath the sweatband.

3. Tape gels to your body.

To make sure the gels aren’t going anywhere, you could just tape them to your body. That will certainly hold them in place, but removing them is not comfortable, especially if you have body hair!

4. Glue gels to your body.

If you’re out of tape, don’t worry – you can glue the gel packets to your body! Of course, this makes for even more painful removal, since a layer of your skin will rip off with the gel packet!

5. Clothes pins around your waistband.

If you’re out of safety pins, maybe you have some wooden clothes pins lying around? You could clamp some gels to your waistband with these pins.

You just have to deal with the discomfort of a big wooden object pressing against your body, and the good possibility that the gel will slide right out of its grasp.

6. Sew your own Velcro holders.

If you are good with needle and thread (and glue,) you could make your own Velcro attachment system. Simply sew Velcro patches onto your shorts, then glue the corresponding Velcro to your gel packs.

That’s pretty secure and allows for an easy grab, but why waste good Velcro on gel packs that will be thrown away?

7. Wear a triathlon singlet.

By far the easiest way to carry gels when running would be to wear a triathlon singlet (those fancy skin-tight tank tops.) It has a neat little pocket in the back where you could stow a few gels.

But triathlon gear has no place being worn during a marathon! Outside of triathlons, you shouldn’t, you know, look like a triathlete…

Photo credit: Penningtron

Today’s advice: Wearing low-cut socks while running is not a good idea.

I’ve had a few bad experiences running with low socks in the past. Just look at the photo below to get an idea…

Those blood spots on the backs of the socks do a pretty good job explaining things!

Here’s what happened… One day I set off on a 16 mile run wearing ultra low-cut socks. The problem was that I had worn them numerous times while riding my bike, with no problems, making me think they would be fine with my running shoes. Too bad my running shoes are taller and the impact makes them scrape my heels!

So unless you are wearing triathlon shoes that are made for bare feet, wear tall socks! They should at least be tall enough to cover your heel and protect from blisters and abrasions.

If you don’t, chances are your shoes will scrape your heels enough that there is bloodshed, causing your socks to look like the ones pictured above!

[Larger photo: "Wear Tall Socks!" via RunnersResource.com]

Doing a race where there is plenty of water on the course, but you still need to carry your favorite energy gel? Then skip the fancy products like the Fuel Belts and go back to basics – safety pins!

Yes, you can use safety pins to attach gel packs directly to your running shorts. I used this technique during my first marathon and it worked marvelously.

What you do is…

1. Gather the supplies.

You are going to need one or more gel packets, scissors, and safety pins (one for each gel packet.)

2. Smooth the gel.

Since these gel packets will be close to your skin, sharp corners are the enemy. So you need to take the scissors and round the sharp corners off the energy gel pack and you’re all set. (Notice the gel on the left has sharp corners, while the gel on the right has been cut.)

I recommend GU energy gels, because the packet is very slim and you can easily round the bottom corners off with scissors. Plus, the tab provides plenty of room to pin the gel without puncturing the actual gel part.

Some other gels, like Hammer, are big and bulky, so I’d skip them.

3. Pin the gel to the outside of your shorts.

Pin the gel to the waistband, but not so it hangs down. You actually need to pin it upside down, as shown in the picture.

Be sure you pin through the pull-off tab and not through the gel part!

4. Put on shorts.

This is simple. Put on your race shorts and singlet.

(Don’t worry if the gels fold over.)

5. Fold the gel over to the inside.

Now fold the gel packs over to the inside of the waistband. This step holds them in place so they don’t flap around.

With the sharp corners cut off the gel packets, this should actually be comfortable. If not, just tuck in your shirt, and you won’t even notice the gels (which will rest between your shorts and singlet, not touching your skin.)

6. Eat.

Then during the race, you can rip the gel off your waistband, and there’s no tab to litter, because it’s still pinned to your shorts!

(You can deal with the safety pins after you have recovered from the event. No need to mess with sharp objects when you have no energy!)