The Best Running Underwear to Beat Burn on Your Bits
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Running is a sport packed full of lessons and motivational tropes. You are stronger than you think, routines build consistency, and consistency leads to results. Getting out the front door is often the hardest part of all. But no matter how far, or how frequently you run, one things is almost guarantee. If you don't prepare, your softest and most delicate bits will suffer from chaffing.
Sometimes you only find out the full extent of the chafe when water hits your painful parts in the post-run shower, or you finish a run only to find you've bled all over your favorite top. Thankfully, it doesn’t have to be that way. With the running gear and a bit of carefully applied, specifically engineered lube, you need never suffer the friction burns again.
To help you beat the dreaded skin burn, I've rounded up the best running underwear for cruising in comfort, along with the best anti-chafe balms and nipple protectors. Be sure to check out our other sport and fitness buying guides, including our Best Running Gear, Best Trail Running Shoes, the Best Rain Jackets and Hiking Gear 101.
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What is chafing?
It’s seriously painful, that’s what. Chafing is essentially a friction burn. It’s caused by skin-on-skin aggression or an item of clothing such as a pack, your running underwear or those old cotton socks rubbing away the top layer of your skin. Running creates a perfect recipe for chafing: friction, moisture and heat which all combined nastily with repetitive motion.
Where am I most likely to chafe?
Nipples: Stand at any marathon finish line and we guarantee you’ll see at least one runner crossing the line with big red blood patches radiating out in ripples on their technical t-shirt. Those runners have neglected their nipples and paid the price.
Thighs: Thighs tend to chafe more when skin is exposed but it can happen if your thighs touch while wearing loose-fitting or wet clothing, particularly cotton and non-sweat wicking fabric.
Undercarriage: We’re politely referring here to the bits between your legs and the area extending up to and including your bottom. Whatever you’ve got down there, it’s at risk of serious rub and excruciating shower-sting.
Under arms: With all those sweat glands, armpits are highly prone to chafing. Even if you’ve applied the strongest antiperspirant, chances are, most of us will still sweat. When your arms start swinging, there’s a lot of damp skin-on-skin action.
Shoulders: Mainly one to worry about if you’re running with a backpack or hydration vest over longer distances or for longer hours, but this can be very painful.
Tips to prevent chafing
Why should you trust me on chafing? Well, I once ran the equivalent of 67 marathons in 67 days with a 25-pound backpack on. This is my toolkit for anyone trying to avoid pain.
Lube up: Anti-chafing products like petroleum jelly or specialized balms are your best anti-chafe defense. Even if your carefully selected fabrics let you down, generous coatings of lube can save the day. You can’t afford to be shy. Particularly downstairs. You want to make sure you’re getting into the places even you rarely go.
Go seamless: I choose shorts, leggings, base layer shorts, tees and running underwear that are either seamless or have flat–lock seams. I always check the seams of the built-in twin shorts and I rarely trust the inner-briefs built into regular shorts. If in doubt, layer up with your own trusted undies.
Tighten up: I choose tighter, body hugging layers over loose fit gear. It sounds counterintuitive but fabric that stays in one place, close to the skin works better than loose-hanging fabrics that move around more.
Avoid cotton: Cotton is heavy and can be abrasive even when it’s dry. When it gets wet with salty sweat, it’s a disaster for your soft bits. Those layers that touch your skin should be made from synthetic or wool-based fabrics. These dry faster and reduce friction.
Powder your toes: Blisters are essentially chafing gone nuclear and they can be harder to avoid. Powdering my feet and socks can help reduce the moisture that increases the risk of rubbing and hotspots.
- Photograph: CXP Sport
Best Running Underwear
CXP XP Endurance BoxerCXP specializes in sports underwear and nothing else, and that singular focus shows. Its range of running and training briefs—for men and women—are among the lightest, most comfortable and most reliable I've tested. They’re made from a high-quality blend of 86 percent polyamide and 14 percent Spandex, resulting in an incredibly light, soft, pliable fabric that has a vanishing feel and supports without restriction. It’s a combination that makes the CXP XP Endurance ideal for longer feats of endurance.
Among the finer details is a multi-panel waistband that CXP says helps to reduce abdominal pressure. It’s wide, thin, soft, and doesn’t roll up, with enough flex to avoid any cutting in. They also feature chafe-beating flat seams and plenty of support for your important bits. The thin fabric not only wicks sweat well but it dries incredibly fast. They’ll also slide under almost any shorts with a barely-there feel. They come in 5- and 7-inch lengths. The 7-inch option affords a bit more coverage and has silicone grips to help secure the legs. And durability is excellent, too. These are my go-to undies when I’m tackling ultras and marathons. As gross as it sounds, I ran 67 marathons in 67 days in just one pair, and they’re still going strong.
- Photograph: Under Armour
Best Everyday Sports Underwear
Under Armour Performance Tech BoxerjocksIf you’re looking for some basic everyday staples for your shorter runs and gym workouts, Under Armour's preposterously named “boxerjocks” are excellent. The fitted briefs come in leg lengths from 3- to 9-inches and are made from a blend of stretchy polyester and elastane that’s incredibly soft and breathable with a lightweight, ultra-smooth sheen. They’re instantly comfortable and offer just enough support in all the right places without feeling tight and restrictive. Durability is excellent, too. I’ve had pairs on rotation for literally years. These soak up heavy usage and regular trips through the wash, without losing shape or wearing thin.
The waistband is soft but stays put without digging in, rolling up or slipping down, while the strategically placed mesh panel, thin fabric and flat seamed pouch means they don’t chafe when you get sweaty. The one-piece design means no potentially irritating back or side seams which is also excellent for limiting chafe risk. They're great for everything from easy jogs and gym workouts, to yoga and pilates. Though for the more jumpy workouts, you might want something that locks everything down just a shade more.
- Photograph: Runderwear
Best Anti-Chafing Underwear
Runderwear Running BoxersRunderwear’s popular running briefs are made to prevent chafing no matter how many miles you log. In fact, Runderwear offers a no-chafe guarantee. The 92 percent recycled polyamide and 8-percent elastane fabric mix is knitted in a circular motion, for a smooth and comfortable finish that feels great against the skin. But the real anti-chafe ace in the hole is the seamless design that significantly reduces your risk of unwanted rubbing.
In testing, I tried out the 5-inch boxers but there are longer leg versions and budgie smuggler-style briefs that work better with the shortest shorts, plus options for men and women. The lightweight, breathable material is textured, so it’s not quite as silky against the skin as the shiny, smooth blends on the CXP or the Under Armour boxers. But it’s nicely breathable, doesn’t overheat and offers reliable sweat-wicking. The broad waistband has a pressure-free, stay-put fit with no cutting in or rolling up. The legs also have silicone grips that are fairly effective at preventing ride-up, but silicone on skin might not be ideal for everyone. The fabric is durable and holds its shape. I’ve had a pair that’s still going strong after a year with frequent trips through the wash cycle.
- Photograph: Tracksmith
Best Luxury Running Underwear
Tracksmith Brighton BriefsFifty bucks might sound steep for a pair of briefs but if you’re a runner, don't you deserve to feel special while you’re out there conquering the streets? Well, maybe not. Still, the Brighton Briefs are wonderfully soft, made from a high stretch fine gauge Merino wool, blended with nylon and elastane. They wick well and dry quickly too.
There’s also no seams here and that means less risk of chafe-inducing rub. In testing I happily ran up to 90 minutes without any friction. I also tested the Boxer Brief version and they’re excellent too with the same disappearing comfort. You can slip these on and basically forget you’re wearing them. Like all Tracksmith kit, they have an old-school style, and I won't lie, I frequently wear these as daily undies too.
- Photograph: Adidas
Most Supportive Running Underwear
Adidas Adizero Control Running Short TightsStrictly speaking, these are short running tights rather than running underwear, but they can be worn as base layer shorts, or you can go commando. They’re part of the Adizero Control collection, a collaboration between Adidas and material experts RHEON Labs. If you were watching closely, you would’ve seen plenty of athletes at the Paris Olympics sporting these.
Paid up members of the tights-no-shorts brigade can happily smash out track intervals or fast road miles in just these shorts. But for those of us who prefer to run a little less exposed, they’re excellent as a base-layer short. Particularly for shorter, faster runs. The zebra stripes on the shorts aren’t just for style, they’re actually strategically placed strips of a reactive super polymer that stiffens dynamically to support your muscles during high-energy runs. They’re made to keep everything locked and loaded for maximum muscle efficiency. Slipping into these instantly makes you feel armored up and ready to run hard. If you want a second-skin, highly locked-in feel, these are excellent, delivering maximum support.
- Photograph: Uniqlo
A Brilliant Value, Seamless Option
Uniqlo AIRism Ultra Seamless Boxer BriefsAs part of their AIRism range of activewear, Uniqlo has designed a pair of briefs that are great value, extremely comfortable and free of potentially irritating seams.
At $15 (£13), they're half the price of a pair of Runderwear, but don't feel cheap, and offer a surprisingly secure all-round fit. The fabric used has a two-way stretch which really keeps the goods contained, and I really like the soft waistband, which stays in position. They're not specifically designed for running, and lack any extra grip on the legs, but they don't ride up as much as a regular pair of boxer briefs. And they really are seamless, with overlayed panels creating an irritation-free 3D pouch up front.
They're wonderfully comfortable for daily wear, but what about running? I was skeptical, but after a couple of miles I realized I would make it back unscathed. There's enough support, and while the legs did bunch, the lack of seams meant they remained relatively smooth. In fact, my only issue was the lack of breathability. Made from 71 percent polyamide and 29 percent elastane, they did get sweaty quickly. Uniqlo offers a mesh version in the summer months, which hopefully fixes this problem for over heaters like me. —Chris Haslam
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- Photograph: Kieran Alger
Best All-Round Runner’s Lube
2Toms Sport Shield Liquid Roll-On Chafing Protection2Toms Sportshield is a roll-on style oil that acts as a brilliant barrier against unwanted friction burns. You can use it on thighs, underarms, feet and all the bits where chafing can be a problem. It’s really easy to apply, even in the hard to reach nooks and crannies, and one application lasts all day. The tube is really portable and it also washes off the body easily. It doesn’t tend to leave grease spots on clothes like Vaseline can.
There’s also a Sportshield Xtra ($14) version that offers more waterproofing and contains aloe, green tea extract and shea butter for a bit of a helping hand at softening and soothing your delicate bits. Plus, calendula and horsetail plant extracts to boost its antimicrobial powers. This is the best anti-chafe solution and has been my go-to for a decade. I used it in the desert at the Marathon des Sables and on my 1,830 mile run across Europe, and I apply it every time I tackle a longer run.
- Photograph: Kieran Alger
A Non-Greasy Anti-Chafe Balm
Bodyglide Skin GlideBodyglide offers a reliable range of anti-chafe balms, sticks and creams but if you want an anti-chafe option that’s a cream, with none of the stickiness that hangs around with Vaseline or the solid sticks, Bodyglide Skin Glide is a great non-greasy option.
The sweat and water resistant cream is made from plant-based ingredients and comes in a 1.6-oz moisturizer-style squeeze bottle. It’s easy to use and relatively portable if you want to do any last-minute, pre-run application. The hydrating cream acts like a moisturizer and has the benefit of being easy to spread for good coverage in the trickier places. But it’s also quite thin, so you need a lot of it to ensure you’re getting the full effect.
It has a tendency to soak into your skin or clothes and for runs longer than a couple of hours, I found I had to reapply. So you can rip through a tube quite quickly. Thankfully it doesn’t mark your clothes with grease spots, and it washes off skin easily with soap and water.
- Photograph: Premax
Another Highly Effective, Good Value Balm
Premax Anti Friction balmPremax anti-friction balm has a consistency somewhere between a lip balm and Vaseline. It’s designed to be absorbed into your skin to protect from within, rather than leave a thick protective coating on top. It comes in a nicely portable 1.7-oz squeeze tube, although I wish there was a bigger option, too. The lip-balm-style slanted nozzle is designed to make it easier to apply anywhere you need protection, though in testing I still found it easier to squeeze it onto my fingers to apply.
There are different varieties with slightly different plant extracts for men and women, like evening primrose oil, tea tree and aloe vera. It doesn't leave greasy residue on your clothes, as you tend to see with Vaseline. I used it while running seven marathons in seven days, and over the course of the week, it worked really well. Like the Bodyglide Skin Glide, this tends to need more reapplication than the 2Toms. But for marathons and shorter everyday runs, it’s highly effective.
- Photograph: Kieran Alger
Best Balm for Long Distances
Squirrel's Nut ButterThe anti-chafe balm of choice for legendary ultra runner Courtney Dauwalter, Squirrel’s Nut Butter is a plant-based barrier is made from cocoa butter, beeswax and Vitamin E oil. You can buy it in tins, tubs or as a stick. The tin is best for when you need to apply more, while the stick is a bit more portable. Good if you want to take it to the start line on race day.
In testing, I used the 2.7oz stick and the tub. I prefer the solid stick that’s much like Bodyglide or a traditional deodorant stick. It was easier—and a little less messy—to apply. I found the hard compacted stuff in the tub more tricky to get out and apply. This weatherproof salve is harder to apply than the oil-based 2Toms or the BodyGlide cream, but Squirrel’s Nut Butter creates a reliable, non-greasy protective layer, without leaving too much residue.
- Photograph: Amazon
The Best Nipple Protectors
Ronhill NipGuards - Photograph: Amazon
Great Value Nipple Protectors
NipEaze The Original Sports Nipple CoverNipEaze nipple guards take a slightly different approach to the NipGuards, with discreet adhesive covers that stick directly to the skin. There are different sizes to fit your areolas rather than the skin (and hair) around your nipples. That helps them stay firmly in place even when you’re sweating, and makes them easy to get off after your run.
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