Why would you trust me with chafing? Well, I once ran the equivalent of 67 marathons in 67 days with a 25-pound backpack. This is my toolkit for anyone trying to avoid pain.

Lube up: Anti-chafing products like petroleum jelly or special balms are your best anti-chafe defense. Even if your choice of fine fabrics lets you down, multiple coatings of lube can save the day. You can’t afford to be embarrassed. Especially the bottom. You want to make sure you get into places even if you rarely go.

Go seamless: I choose shorts, leggings, base layer shorts, tees and running underwear that are seamless or have flat-lock seams. I always check the seams of built-in twin shorts and rarely trust the inner-briefs built into regular shorts. When in doubt, layer up your own trusty undies.

Tight: I prefer tighter, body-hugging layers over loose fit gear. It sounds counterintuitive but fabric that stays in one place, close to the skin is better than loosely hanging fabrics that move around.

Avoid cotton: Cotton is heavy and can be abrasive even when it is dry. If it gets wet with salty sweat, it’s a disaster for your tender bits. Those layers that touch your skin should be made from synthetic or wool-based fabrics. These dry faster and reduce friction.

Dust your toes: The blisters of the actual chafing are gone nuclear and it becomes more difficult to avoid. Powdering my feet and socks helps reduce moisture that increases the risk of chafing and hotspots.