Whether you do an occasional 5k plod or have a few marathons under your belt, nearly all runners will be familiar with chafing. And those who have experienced it know there’s not many things worse than getting into a well-deserved shower post-run and feeling the painful burn of grazed skin.

But while chafing is typically thought to affect areas such as thighs and underarms, did you know you can even get runner’s nipple? Yep, that’s right, the simple act of going on a run can wreak havoc on your nipples. The painful condition is caused by friction between your top or bra and your nipples, leaving them sensitive and sore after a period of jogging or running. It’s especially common after longer runs (such as marathons), and on the worse end of things can even lead to bleeding. Ouch.

The condition can affect both genders, and is often exacerbated by wearing certain fabrics, weather conditions, or not wearing the correct workout gear. According to Sports Med Today, the condition is often seen in male long-distance runners who wear shirts made of hard fibres, such as cotton, and after runs in cooler climates. Women may be less likely to get the condition if they are wearing a supportive sports bra. However, a poorly fitting sports bra can actually exacerbate the situation, and make chafing worse. That’s why it’s important to remember that sports bras aren’t just for support, but for comfort too.

The good news is that jogger’s nipple is only temporary – your nipple won’t be in this much pain forever. The bad news is that the sensitivity can make everyday movements painful after your run.

.There aren’t many figures that point to how common jogger’s nipple is. However, one study from Brazil found that, while runners experienced rashes, blisters, sunburn, and nail disorders regardless of distance, ‘jogger’s nipple’ featured predominantly in individuals who ran longer routes. Almost 36% of runners who logged more than 40 miles (65K) a week experienced painful nipple chafing.

As for the issue of chafing in general, it’s a big problem for runners. A 2014 study found that 42% of road runners reported experiencing chafing, making it the second most common running-related issue after blisters.

But if jogger’s nipple is so common, why is it that no one really talks about it in the same way they would do with chafing in other parts of the body? One reason could be down to stigma. Campaigns such as Free The Nipple have meant we’ve progress, but there’s still a long way to go until nipple equality is truly achieved. Or perhaps people just feel a bit awkward about the whole thing – although, as with any body part or health condition, there really is nothing to be ashamed about.

That being said, some runners have taken to X to discuss the condition. One user wrote ‘So sorry to anyone forced to see me running topless today. My fave Ron Hill vest finally shrunk too much and caused horrific joggers nipple! Couldn’t take it any longer.’ Another man shared a picture of himself in a sports bra, and wrote ‘Hi, it’s just me normalising wearing a sports bra for running!! This has been a game changer for me. No more chaffing nipples (which, with piercings, really sucked) and it really helped my running posture. My fellow @runningpunks fellas I highly recommend.’

So how can you prevent jogger’s nipple? Cold weather actually makes the chances of getting the condition worse. This is because the cold causes nipples to become more erect, which as a result increases their contact with sweat-soaked clothing – and the chance of chafing. So it’s crucial to always protect your nipples, especially if your heading out on a long run. While women can choose a comfortable sports bra with plenty of layers of padding, men can opt for nipple guards or plasters to keep chafing at bay.

Alternatively, experts advise seeking out well fitting clothing – particularly when running in hot weather, where there’s a chance that things can swell up and get sweaty. When this happens, you want a t-shirt that will give you just the right amount of stretch, and both spandex and Lycra are great materials for this. Experts recommend avoiding cotton if you can, as it stays wet by absorbing sweat and increasing the risk of chafing. Some runners also apply talcum powder on certain areas to keep them dry.

Nipple guards aside, you could also try a protective barrier like petroleum jelly or anti-chafing balms. This also works well if you chafe in other areas of the body, such as your thighs. Just be cautious if you’re using Vaseline and wearing your best running gear, as it’s greasy and can stain your clothes. If that’s not an issue, apply it liberally to the areas where you expect chafing.

So, there you have it. By taking some simple precautions, you can protect your nips and ensure a comfortable running experience. Now, no more excuses not to get out on that cold weather run…