Health
Skin care tips for runners
Runners take precautions. Photo: File image
Being outdoors is one of the best parts of running, but it’s not without risk.
Especially when it comes to skin health.
Even if the weather is a bit chilly, it’s always important to take some simple steps to care for your skin when you’re out in the sun for a long time.
Also read: Athletes share lockdown routines to stay focused and fit
Here are some tips to keep in mind to protect your skin:
• Apply sunscreen:
Whether the sky is clear or cloudy, the weather is hot or cold, all runners must wear sunscreen.
Protect against UV and UVB rays with a sunscreen with an SPF of 30 or more. This is the most harmful form of the sun.
Apply sunscreen before heading to the door or 20 minutes before the race to make sure it’s absorbed into your skin.
If you plan on running for more than 2 hours, bring a sunscreen with a smaller travel size and apply again.
Not only does it protect your skin from sunburn, but regular sunscreen wear also reduces skin aging.
• Sun dress:
Choosing to wear a shirt or just a sports bra, rather than be shirtless, will ultimately be beneficial.
Certain fabrics are designed and labeled as “sunscreen.”
In addition, light-colored fabrics may feel cold, while dark-colored fabrics block more UV light.
• Cover vulnerable areas:
The areas most vulnerable to sunlight are the ears, lips, shoulders, and head.
The incidence of skin cancer is higher in these areas.
Apply plenty of sunscreen to these areas to avoid excessive damage and sunburn.
Also try wearing a cap or visor to block the sun.
Not only does the cap protect your skin, but it also keeps your head cool during long runs in the sun.
Also read: The running hero shines
• Avoid friction:
Friction is the result of friction or skin-to-skin contact.
Running with a lot of sweat can increase the amount of friction.
To avoid this, invest in anti-friction sticks, ointments, and even petroleum jelly.
Also, make sure your running clothes fit properly. Loose clothing that does not fit your body can lead to friction.
• Eat vitamin D:
Vitamin D, or “Sunshine Vitamin,” has many important functions, including promoting bone health.
But it’s better to eat than to absorb it.
Vitamin D is found in fish, oysters, tofu, soy milk, fortified dairy products, eggs and other foods.
You can also supplement your running needs by taking readily available over-the-counter vitamin D supplements.
Tips provided by Netcare 911.
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