Runners should take care of their skin
Runners are generally health conscious and like to stay healthy and active, but there are hidden health risks that runners may be exposed to daily which can be avoided.
When it comes to running nothing beats being outdoors in the fresh air; it’s one of the best parts of running.
However, this exposes runners to many risks, especially with regards to skin health.
It is important to always take care of your skin when outdoors and in the sun.
Here are a few basic steps to follow to keep your skin happy and healthy:
• Always wear sunscreen
Sunscreen should always be worn regardless of the weather (overcast or sunny). Use a sunscreen with at least a 30 SPF which offers protection against ultraviolet light and UVB rays, as these are the sun’s most damaging forms. Apply sunscreen 20 minutes before heading outdoors or before a race to ensure it has absorbed into the skin. If you are planning to run for two hours or longer, take a small travel-size sunscreen with you to apply at regular intervals. Not only does sunscreen protect your skin form sunburn, wearing it regularly reduces skin aging.
• Dress accordingly
With the heat and sun beating down on you it may be tempting to wear as little as possible to prevent overheating, but opting to wear a shirt instead of going shirtless or in a sports bra will prove beneficial in the end. Certain fabrics are designed and labelled as “sun protective”. In addition, even though lighter-colour fabric may feel cooler, the darker fabrics shield more ultraviolet rays.
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• Cover up vulnerable spots
The ears, lips, neck, shoulders and top of the head are the most vulnerable parts of the body to the sun’s rays. These parts are at higher risk of skin cancer. In addition to protective clothing, try wearing a cap or visor to block the sun, this will protect your skin and keep your head and face cool on long runs.
• Avoid chafing
Chafing occurs when there is friction or skin-on-skin contact. Running in summer often entails sweat- or rain-soaked runs, this can increase the amount of chafing. To prevent chafing, invest in an anti-chafing stick, ointment or petroleum jelly. Also, make sure your running attire fits properly as ill-fitting clothing may lead to chafing.
• Avoid peak sunshine hours
While the thought of a lunchtime run seems like a good idea, during the summer season it is advised that one avoids running between 10am and 3pm. Rather opt for an early morning run or an evening run, when the sun’s rays are not as strong.
• Eat vitamin D
Vitamin D, or the “sunshine vitamin”, has a number of important functions, including promoting bone health. However, it is better to eat it than to absorb it. Vitamin D can be found in fish, oysters, tofu, soy milk, fortified dairy products, eggs and other foods. You can also take an easily available off-the-shelf vitamin D supplement to supplement your running needs.
These tips will ensure that you stay safe and as healthy as possible when running outdoors.
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Contact the newsroom by emailing: Melissa Hart (Editor) germistoncitynews@caxton.co.za or Leigh Hodgson (News Editor) leighh@caxton.co.za or Ashley Kiley (Journalist) ashleyk@caxton.co.za
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