Calling all pavement warriors: race season has officially arrived. And while training for a long race can be hell on your body, it doesn’t have to be unpleasant for your skin. Fortunately, many of those not-so-hot skin conditions (Chafed underarms, anyone? Blistered toes?) can be treated–and in some cases, prevented–according to four-time marathoner Elizabeth Hale, M.D., clinical associate professor of dermatology at New York University School of Medicine and consultant to Coppertone.

Don’t let your skin slow you down. Here’s how to beat the five most common complaints before they get in the way of you reaching the finish line.

The Issue: Chafing

The Culprit: Skin-on-clothing or skin-on-skin friction leads to raw, red skin typically around bra line, nipples, underarms, and thighs.

Treat It: Apply Aquaphor Healing Ointment (1.75 oz, $ 4.79, Drugstore.com) or A+D Skin Protection Original Ointment (4 oz, $ 4.00, Walmart.com) which both contain petrolatum to soothe irritation and protect skin by holding in moisture. Keep the area covered so it remains moist, which helps the skin heal faster. If your chafing morphs into a blister, avoid the temptation to pick at the skin even if it pops, says Hale, as this outer layer serves as a natural bandage to help the wound heal faster.

Beat It: Before heading out on long runs, spread a slick ointment like Vaseline on any problem areas. “I’m obsessed with BodyGlide,” says Hale. “The stuff is magic–I won’t do a long-distance run without it.” Also swap cotton clothes for synthetic materials like polyester or Dri Fit, like the Nike Women’s Legend Short-sleeved Tee ($ 7.97, SportsAuthority.com) which are designed to wick moisture away and won’t rub sensitive skin the wrong way.

The Issue: Blisters

The Culprit: Friction, sweat, and wearing the wrong size shoes can lead to bubbled-up skin on the arches, toes, and heels of your feet.

Treat It: Don’t pick at the blister. Instead, cover it with a Band-Aid or moleskin until it heals.

Beat It: The right-sized running shoe is the key to preventing blisters: it should be about a half-size larger than your regular shoes to accommodate for swelling as you run. And while it may be tempting to lace up for a long run, you should never rack up mileage in a new pair of sneakers. Instead, do five to 10 short runs before gradually increasing your distance to 10 miles or more, says Hale, who’s training for her fifth marathon. If you have any repeat-problem areas, try covering them with athletic tape or moleskin to prevent irritation. Also invest in a pair of running socks made with the same synthetic materials as your sportswear to to wick away excess moisture and prevent chafing. The Bridgedale X-Hale Speed Diva running socks ($ 5.77 per pair, Amazon.com) work in all weather and offer extra padding in the heel and ball of the foot.

The Issue: Body Acne

The Culprit: Dirt- and sweat-clogged pores can lead to unflattering body bumps, particularly on your back, chest and neck.

Treat It: If you’re especially prone to body acne, use an antibacterial body wash like Dial Mountain Fresh Antibacterial Body Wash with Moisturizers (18 oz, $ 5.79, Walgreens.com). You can also try a cleanser containing benzoyl peroxide to keep your pores clean; Hale recommends Clean and Clear Continuous Control Acne Cleanser (5 oz, $ 6.59, Drugstore.com) which contains 10% benzoyl peroxide (compared to 5% in most prescription washes). “Many over-the-counter varieties are as good as and even stronger than the prescription options,” says Hale.

Beat It: Avoid marinating in sweaty cotton duds by first suiting up in dry-fit, breathable running attire containing polyester or other synthetic materials, like this CoolMax Ladies Running Exercise short sleeve shirt ($ 12.99, Amazon.com). Immediately after your run, strip out of your workout clothes and lather up in the shower.

The Issue: Heat Rash

The Culprit: Pushing yourself in hot, humid weather conditions can instigate these small red bumps, sometimes accompanied by a prickly sensation known as miliaria. Given the insanely variable temperatures lately (ahem, global climate change) a particularly sticky day could set off heat rash even during this time of year.

Treat It: Chill out. Take a cold shower and cool down in an air-conditioned room. Until the symptoms subside, avoid using any oil-based products, which could block your sweat glands, and soothe any remaining irritation by applying an OTC cooling lotion that contains menthol. (Hale recommends Sarna Original Body Lotion, 7.5 oz, 10.99, Vitacost.com).

Beat It: On unseasonably warm or humid days, either skip your run or try working out inside. Regardless of the temperature, opt for breathable fabrics such as polyester, Dri Fit, and Coolmax, over cotton, which
won’t suffocate sweat glands.

The Issue: Sun Damage

The Culprit: Setting foot outdoors without wearing sunscreen can lead to sunburn, yes, but also skin cancer and premature aging, which athletes are more susceptible to, says Hale.

Treat It: If your skin gets toasted, use a body lotion containing aloe (Sarna Original Body Lotion listed above fits the bill) to soothe the burn.

Beat It: Wear sunglasses, a hat, and lightweight sunscreen to avoid clogging pores. Hale recommends a lightweight spray for the body, such as Coppertone Sport Pro Series Continuous Spray Sunscreen SPF 30, (6 oz, $ 9.99, Drugstore.com) and a sports stick on the face to avoid stinging sensitive eyes.

More from WH:
30 Days to Flawless Skin
Power Foods That Fix Your Skin
The Right Way to Run for Weight Loss

Find easy ways to look and feel good fast in Dr. Oz’s book You Being Beautiful

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