As runners, you can suffer from sore muscles or injuries that might keep you sidelined. Sunburns are just as bad as injuries and if you don’t protect your skin, there can be long term issues down the road.
A study in the November 2006 issue of Archives of Dermatology found that marathoners had an increased risk of malignant melanomas and nonmelanoma skin cancer. The biggest mistake runners make is not applying any sunscreen.
Read seven tips from Fleet Feet on how to protect your skin from the sun while running. Follow Fleet Feet on Facebook for more.
Run Before The Sun
Or after it’s done. Avoid running between 10 a.m. and 4 p.m., when the most potent ultraviolet rays shine.
Cover Your Skin
It’s tempting to shed the running shirt when it gets hot. But you’ll be safer if you keep your clothes on. Look for running clothes that offer UV protection, or wear darker colors, which block more UV rays than light colors do. Look for sunscreens that are labeled “broad spectrum” or “UVA/UVB” with ratings of SPF 50+.
Allow Plenty of Time
Apply sunscreen 20 minutes before you head out; your skin needs time to absorb it in order to be effective, says Jackson. If you’re using a physical sun blocker like titanium and zinc oxide to deflect the sun’s rays, there’s no need to wait; it works right away.
Don’t Skimp
For a single application, you should squeeze out enough to fit into a shotglass, says Jackson. And don’t forget a lip balm with SPF, especially if you’re a guy. Lips are a high-risk area for skin cancer, particularly for men, says Jackson.
Reapply
You’ll need to reapply your sunscreen every two to three hours that you’re in the sun, so throw your sunscreen into your car or your fuel belt.
Get Checked
See a dermatologist once a year for a skin cancer screening, especially if you work outdoors, as sun exposure will cumulatively increase your risk of sun cancer.
Don’t Stress About Your D
Because our bodies synthesize vitamin D by absorbing the sunlight’s UV rays, some runners worry that by applying sunblock, they’ll miss out on Vitamin D,which is critical in helping the body absorb bone-building calcium, and helping to prevent injuries like stress fractures. The amount of vitamin D needed by sunlight exposure is less than 10 minutes a day.
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