Ask the Practitioner - Chafing
Jennifer Eastlack, MD
In this edition of Ask the Practitioner, we connect with Jennifer Eastlack, MD, a San Diego area dermatologist, former NCAA Division I athlete, and mom of five active kids. Dr. Eastlack answers our questions about one of many runners’ most common post-race/ long run ailments: chafing.
rc: Many runners find red and raw trouble spots on various parts of the body after running long distances. What are some typical causes for this chafing?
JE: The cause of chafing is mechanical. It is due to repetitive motion of skin rubbing against skin or against other materials like clothing. It can be made worse by moisture, whether it is environmental (rain) or from sweat. The most common areas of the body on which it occurs are the inner thighs, underarms, nipples (men), and bra line (women).
We want to introduce you to your coaches! At Runcoach, we strive to provide you the best virtual coaching experience possible, and that starts with having some of the best coaches! Tom, Hiruni, and Neely are all certified coaches with World Class running credentials. They are here to support you because they understand first hand the highs and lows of running, and now, you can utilize their expertise to help you towards your goals.
Tom is the founder and CEO of Runcoach. He is a lifelong runner, 3 time Olympic Trials Qualifier and respected coach. In short, Tom is passionate about running and more specifically, helping runners improve and achieve their personal goals. He wanted to build a tool that adapted with the infinitely changing needs of each athlete. Armed with a set of principles inspired by his time as a professional runner and his firsthand knowledge coaching Nike Farm athletes, Tom created Runcoach.
Through Runcoach, Tom has helped thousands of runners set new PR’s. He has trained marathoners ranging from 2:15 to 8:15 and remains convinced that anyone can improve their running and avoid injury with the right approach.
As a Runcoach gold member, you’ll be able to ask our coaches, like Tom, questions about your training, race preparation, injury prevention, and nutrition and get expert level advice and guidance to help you get to the next level.
Hiruni is the first to point out that we all have one thing in common. Regardless of fitness level or accomplishments, we are all trying to become the best version of ourselves. At a quick glance, you might not think you have much in common with Hiruni. Between her 10 national records for her home country of Sri Lanka and her impressive collegiate career at the University of Kentucky, she has accomplished things many of us may never achieve. Yet, Hiruni is a huge advocate of personal development through goal setting.
At Runcoach, Hiruni helps our runners set realistic goals, manage hectic schedules, avoid injury, and get the most out of every run. Each runner is different, and Hiruni loves unlocking the potential of runners just like you.
As a Runcoach Gold member, you will have access to people like Hiruni, coaches who know exactly how to help you become the best version of yourself.
Neely started running competitively in her early teens and just kept getting faster. She won eight NCAA DIV II Championships in college, and continued on to represent Team USA in five international competitions. In 2016, she was the first American finisher at the Boston Marathon with a time of 2:35. She is a master at juggling a busy life; rigorous training, wife, full time coach, and mom. She’s fought through illness and injury along the way but knows what it takes to persevere and stay mentally strong and focused.
As part of the Runcoach team, Neely shares her love of the sport and affinity to helping runners like you persevere through challenges all while balancing the many demands life throws your way. She is passionate about coaching athletes as well as offering up some of the insight she’s learned along her journey on the Runcoach blog and social media channels.
As a Runcoach Gold member you will have access to coaches like Neely who can help you balance your hectic lifestyle with the rewards that come with improving your running abilities.
Runcoach is thrilled to provide an easy-to-access Support tab as an update on the app. Now you can find answers to your questions quickly and efficiently, and then get back to your training.
How to get to the Support tab:
In-app: Go to the hamburger menu on the top left, select Support, then choose the category for which you need help. 
Introducing our new Rewards program!
It’s important to have big goals, but don’t forget to celebrate the small achievements during your training. We are bringing you a new rewards program so you remember to pause, pat yourself on the back, and be proud of your hard work.
How does the rewards program work?
You will earn promotions for useful running related products based on miles run and workouts completed. These exciting rewards will pop up on your app screen, and be sent via email so you don’t miss out on these great offers.
Six years ago, my husband and I went to Cabo for our Honeymoon. 
I was in full force training with the USA Championships which were only one month away. It was stressful finding the balance of running, rest, and relaxation. Each vacation since, I have tried new tactics to be able to enjoy running while on the road. Here are some of the things I've learned that may help you:
1-Do Your Research
Contact local running stores or clubs in the area you will visit. Inquire about the best running locations and open group runs. There is simply no better way to experience the best local running routes than from the experts themselves.
2-Plan Ahead
Rearrange your training schedule for a lighter week. If more convenient, replace your easy runs with cross training activities. If you get aerobic stimulus with other activities for a week, and still prioritize your workouts and long run, you won’t lose fitness.
3-Run Early
Don't wait until the end of the day to run, especially while on vacation. Get up early and make that run happen so you can move on and enjoy the day without the weight of a run assignment on your shoulders.
4-Sitesee As Part of Your Run
Decide on the places you want to explore, check them out on foot, and then return the next morning to enjoy them if certain spots peak your interest. The Google Maps earth view is also an excellent way to identify fun routes and you can cover so much more ground running than walking!
5-Plan Vacation Around Training
Choose to plan a vacation the week after your goal race. Then there is no running necessary (unless you want to of course), and you can relax and enjoy the trip fully without the stress of a schedule.
Happy travels, and happy training!
Her attitude of setting big goals that are scary, and then putting in the work to make them reality by pushing herself beyond her comfort zone, is what the journey of running is all about! From those who just ran their first mile ever, to the greatest Olympian, every runner goes through these same emotions so we wanted to share this story with you so you know you're not alone!We are excited to welcome Neely Spence Gracey to the Runcoach/Movecoach team. 
Neely was born into running, as her father was racing the Boston marathon the day she was born. Steve, her dad, has a bronze medal from the 1991 World Championships in the Marathon, and was on the 1992 Barcelona Olympic Team. Because of watching her dad's success, Neely grew up believing that anything is possible. She puts that belief to the test as she balances her own running career, coaching, and a baby on the way.
Neely was the top American finisher in the 2016 Boston Marathon. She has run her way to a sub 1:10 Half Marathon, and has hopes to qualify post pregnancy to run in the 2020 Olympic Marathon Trials. More importantly, Neely loves helping runners like you achieve things you never thought possible.
We are thrilled to bring you her expertise and positivity as she joins our staff. If you follow us on Twitter, enjoy our Instagram photos, send us messages on Facebook, or find the blog tips helpful, there's a good chance you have already had the opportunity to interact with Neely. We encourage you to join us in welcoming her to the Runcoach/Movecoach team.
Follow us and learn more from Neely!
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@runcoachsays @movecoachsays
Do you want to incorporate strength training into your routine? 
The use of specific exercises to gain strength and decrease weakness can greatly support your running endeavors and help avoid injuries. Add these four exercises into your training program at least twice per week, and after a month of consistency, see if you feel stronger, faster, and more durable.
Do you find one side of your body to fatigue more quickly than the other? Stay focused on this strength training routine, and see if you are able to even out the imbalances.
For many runners, the bombing at the 2013 Boston Marathon has been a “where were you when you heard” moment in the year that has passed since. In the immediate aftermath, many marathoners fielded repeated questions from casual acquaintances and close friends and families alike, concerned for their safety if they were running, concerned for their safety even if they weren’t running, curious about details about which the runner in question may have had no additional information than the average person. Runners may have even dealt with a lot of “could have been me; could have been my family” feelings. In general, many of us spent a fair amount of time reflecting on the race, the events which led to its premature ending, and how to respond.
The events of last April 15, where three lost their lives and 170 were injured, struck a chord among many, whether they were familiar with the experience of running a marathon or not. Late summer Boston qualifying event registrations swelled as athletes started training for a chance to hit a mark before the September entry date. Athletes who may have never run a marathon or even a 5K before pledged to train and enter this year’s race. Runners whose race was left incomplete by police road blocks vowed to prepare again in order to finish what they started. “Boston Strong” iconography became immediately understood as the extra dose of motivation needed to accomplish any array of tough tasks.
With the 118th running of the historic race only a few days away, the adrenaline is pumping through the collective veins of a race field ranging from Massachusetts native and American hope Shalane Flanagan down to the “run to finish” athletes in the third wave. If your Patriot’s Day does not include the chance to join with these individuals as they strive for a national catharsis on behalf of all of us, what can you do to make a difference while the eyes of the world are turned to this bittersweet occasion?
Encourage others
Overcoming fear with courage has been a driving desire for many taking part in this year’s race. For many of us, the fears that prevent us from getting out the door and starting down the road to a fitness goal are not nearly as sensational, but no less crippling in their ability to let inertia prevent us from moving forward. Consider with whom you can partner to start toward a new goal by engaging in regular exercise. Make a point to come along side them with encouragement this week.
Donate
Marathons and charity drives go hand in hand these days, but if you are able and have been looking for a way to make a tangible difference, this race and those running it provide a group of people and causes who are likely some of the most highly motivated athletes to take on the fundraising challenge, including a lot of first timers. Check out the list of official Boston marathon charities or scroll down your Facebook page. Likely a runner you care about and believe in is working hard toward a big goal on Monday with others besides themselves in mind. Get behind them if you can!
Set your own new goal
Your training plans might not include Boston, or maybe the will was there, but the qualifier or time to train well was not. Use the opportunity to consider what breakthrough you have been delaying and make some concrete plans toward getting past it. Many have shown tremendous commitment and perseverance this year as they prepared for this particular race. Let their stories inspire you to do something inspiring yourself!
Reflect, remember, and process
Running can often be our escape from the stresses of every day life. Depending on how close you were to the events of last April 15 or how shaken you were by the news, you may not have had the chance to be mindful of any grieving process you may have been going through, even if it feels a bit remote and true grieving is not the word you would use to describe how you processed your feelings about the tragedy. Because we have some of the common experiences shared by those directly affected by the bombings, we would do well to make sure we haven’t glossed over any lingering doubts about future situations, talk it through with others equipped with helpful insight, and be conscious of our resolve to move forward confidently.
“Boston Strong” is a powerful phrase. This week, consider how you can truly embody the spirit of the words and encourage others to do so with lasting, positive impact.
