Nipples are very sensitive and you've obviously already found out just how painful it can be when they're irritated.

You're suffering with jogger's nipple, which is a very common problem for runners, particularly those who run long distance. As you run your clothing rubs against your nipples causing soreness, dryness, inflammation and bleeding. This is often much worse if the nipples are erect.

For those who haven't experienced this problem, and please don't try this, imagine the effect of rubbing a piece of sandpaper up and down on your nipples.

What to wear

The best material is silk because it's soft compared with modern synthetic fibres, which can be quite coarse. Loose-fitting sportswear has less opportunity to rub. If you need to wear something that fits closely then many people find that Lycra is less damaging.

Use something to protect your nipples. A plaster is a straightforward idea provided you're brave enough to remove it and some of your chest hairs, too. Surgical tape is available from the pharmacist and works in the same way but is a little bit less adhesive.

A barrier cream such as those used for a baby's nappy area containing zinc is protective and soothing. Many people use petroleum jelly for similar benefits.

Failing all these, you could always cut holes in your running top or run bare chested.

This article was last medically reviewed by Dr Trisha Macnair in April 2008