Skin care tips for runners
Though the weather has begun to get cooler, runners should not ignore the health of their skin.
Being outdoors is by far one of the best parts of running, but it does not come without risk.
Especially when it comes to skin health.
Taking a few simple steps to care for your skin is always important during long periods out in the sun, even if the weather is a little chilly.
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Here are several tips to keep in mind to protect your skin:
• Wear sunscreen:
Whether the sky is sunny or overcast, or the weather is hot or cold, all runners should wear sunscreen.
Use a sunscreen with at least 30 SPF and that protects against ultraviolet light and UVB rays, the sun’s most damaging forms.
Apply the sunscreen 20 minutes before heading out the door or before a race to ensure it is absorbed into the skin.
If you are planning to run two hours or longer, bring a small travel-size sunscreen along to reapply.
Besides protecting your skin from sunburn, wearing sunscreen regularly reduces skin aging.
• Dress for the sun:
Opting to wear a shirt instead of going shirtless or just in a sports bra will prove beneficial in the end.
Certain fabrics are designed and labelled as ‘sun protective’.
In addition, even though lighter-coloured fabric might feel cooler, darker fabrics shield more against ultraviolet rays.
• Cover vulnerable spots:
The most vulnerable body parts to the sun’s rays are the ears, lips, shoulders and the top of the head.
These areas have a higher incidence of skin cancer.
To avoid extra damage and sunburn, apply sunscreen liberally to these areas.
Also, try wearing a cap or visor to block the sun.
Besides protecting your skin, the cap will keep your head cool on long runs in the sun.
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• Avoid chafing:
Chafing is the result of friction or skin-on-skin contact.
Running, which often entails sweat, can increase the amount of chafing.
To avoid this invest in an anti-chafing stick, ointment or even petroleum jelly.
Also, be sure your running attire fits properly; ill-fitting and loose clothing can lead to chafing.
• Eat Vitamin D:
Vitamin D, or the ‘sunshine vitamin’, has many 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 and soya 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.
Tips supplied by Netcare 911.
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