OOUUUCCHH!!

No the scream's not from the 20km run. Yes! I did it! I did a 20km run with Peck Yah today..nearly wanted to bail out as I've been getting cold feet from lack of training and physical lethargy. We ran at a leisurely pace, and it turned out to be very enjoyable. I guess most of the time i find it intimidating to run with other people, as i am slow and it's difficult to find people as slow as me. Running with Peck Yah's really fun because it takes the pressure away as we can pace each other. After 10km we still felt pretty good, and by the time we finished the 20, we were tired but not exhausted.

Actually the 20km didn't kill me. But the chafing did. By the time I hit about 16km, I could feel that stinging sore feeling between my thighs (that's what you get for having big thighs) and on my lower back where the elastics of the running tights are) It was extremely painful!! So painful that it hurt even more than the run itself! Taking a shower was like being in a torture chamber.

I must remember to put on Vaseline next time (actually i remembered but I was so lazy to I guess I deserved it).Also must shop for new running tights which are longer as i only have 1 pair which I use for long distance running.Oh yea, and also need to buy new sportsbras as I;m using the same ones for the last 10 years!

I've also signed up for KLIM....FULL.....

Point of no return...

Here are some tips from prevention of chafing taken fom "Time to Run"

You running along not a care in the world, so you think. A little later into the run and 'boy oh boy' you have a chafe and is it not irritating. The irritation you can cope with but now it has lead to an open wound and it is bleeding. People around are you ready to call in the paramedics, a helicopter is being radioed for. BUT .. before going to all that trouble lets discuss the problem and in so doing try to avoid the look of alarm when you cross the line with blood oozing from the chaffed areas. Yes, this can be a sensitive subject.

How is it caused : They say the major contribution to chafing is from sweating and rubbing. Many of us consider that chafing is a signal that it is time to lose weight, however even the skinniest eprsons can experience the same problem. Chafing generally takes place around the groin, underarms and nipples, but it can occur anywhere.

Prevention: Prevention of chafing falls into four categories: try to stay dry, keep hydrated, using a lubricant and wear the proper clothing. Lubrication before walking with petroleum jelly or an anti-chafing product such as Body Glide or Runner's Lube.

Try to stay dry: Go light on the deodorant roll-on as this can lead to a stickier situation. Use talcum powder, cornstarch or potato starch to stay dry, if absolutely necessary. If all else fails consider using a lubricant.

Hydration: Always drink lots of water during the day, keep hydrated during training and make sure you drink sufficient after exercise. This will assist you in perspiring freely so that the remanants don't dry into salt crystals which will make the possibility of chafing higher.

Lubrication: While exercising all kinds of lubricants are used to keep the skin areas sliding past each other instead of rubbing raw. Petroleum jelly, bag balm and udder cream are the longtime favourites. Make sure the lubricants are petroleum-free and non-staining. They can also be used on your feet and toes, in attempt to avoid blisters.

Clothing: Loose clothes may feel good on the trail, but to prevent chafing you need a snug fit. Bike shorts are designed to give a skin tight fit that will prevent chafing and are excellent if your trouble is in the lower body or thigh area. For the upper body, polypropylene or lycra tops that fit skin tight will do the trick. Also avoid wearing new clothes on a long run, during a hard session [ where the intensity is higher ] or race.

Treatment: Once you are chafed, treat the area like an open wound. Wash and clean with antiseptic to prevent infection and cover with a sterile gauze pad that allows the area to breathe until it is healed.

The worst chafe is the nipple area: There is nothing worse than trying to recover from chaffed nipples, as they stay tender for long after and the chance of them bleeding reoccurring is high. This affects both men and women.

Prevention: As above concentrate on using antichafing lubrication. Use fabrics that can deliver moisture from the skin to the outer layer .. the key word being 'sweat-wicking'. It is advisable for women to wear sweat-wicking sports bras. And if necessary wear plaster over nipples during your exercise.

All this may seem slightly 'over the top', but you will understand if you ever become a member of the CNS - the 'chafed nipple society', they can be seen wearing their distingushed badge of red on their tops.

Take heed and avoid the chafing dilemma.

source Time-to-Run - adapted from various articles