Protect your skin while running03 August, 2013 0 comments
How to protect your skin while running
Long runs can be tiresome for your skin in a number of ways, especially in extreme weather conditions. Therefore, if you want to feel and look healthy, it is important to take care of your skin as well as you can. Below are some tips to keep your skin from getting damaged, so that you feel well at the end of the day and preserve that healthy glow a run will give you!
Avoid running at noon to prevent sun damage
In the summer, you should avoid running with the sun right above you, as this is when you get sunburnt most easily. Therefore, don’t choose to work out between 10am and 4pm if possible, or stay in the shade where you can. The chillier weather in the morning or in the evening will probably be more bearable, as well!
Use a suitable sunscreen
If you are running in the sun, you should be using sunscreen for your exposed areas to prevent getting sunburnt. Be sure that you use one that is suitable for the occasion, though. First, it should provide enough protection, so make sure the SPF is high enough. What is more, your sunscreen should be waterproof, light in texture, and oil-free to make sure you are still comfortable when you start to sweat.
Apply your sunscreen well
You’ll probably start sweating shortly after getting out of the house because of the sun – and because you’re pushing yourself hard – so you should make sure that the sunscreen has already been absorbed by the time you step outside. Therefore, apply it 20 minutes before you plan to head for a run, even if you’re planning a short one – it is possible to get sunburnt in 15 minutes when the sun is intense! It is a good idea to do that before you put your running clothes on, and apply more than you think you need. Your clothes may move as you run, you might decide to take something off, or if you have running clothes made of mesh or other very thin material, these might not protect you from the sun so it is good to apply sunscreen underneath. Additionally, if you’re leaving for a long run, you might want to take a small tube of sunscreen or a sunscreen wipe with you, since it is good to reapply protection after two hours.
Wear a hat with a brim or a visor
The best way to protect your facial skin and eyes during summer runs is to wear a hat that blocks the sun. Therefore, a hat with a brim or alternatively a visor is a great accessory for when the sun is out!
Use protective clothing
Especially if you tend to get sunburnt easily, you should consider wearing clothes that cover you up a bit more during the summer months. This doesn’t necessarily mean that you will feel very hot – sometimes a lightweight jacket or long-sleeved shirt may even feel cooler than a T-shirt or a top. Choose good breathing materials (no cotton!) and light colours. When you shop for sports clothing, you can keep your eye on labels that carry a UV protection factor rating.
To protect your eyes and the surrounding skin, there is no better way than wearing a pair of sunglasses. Pick ones that have high standard UV protection, and are comfortable to move with.
Eat to protect your skin
Researchers say that eating right can improve your skin’s ability to protect itself from sun damage, and to repair any caused damage quicker. This is mostly achieved by getting enough healthy fats in your diet. Therefore, you may want to make sure you get your regular servings of fatty fish. Alternatively, you may want to supplement daily with fish oil.
In wintertime, avoid light moisturisers
You know how uncomfortable it is when you go outside in the cold and wind with a wet face? If you use facial cream that has a high water content, there is a similar result, and you might be doing more damage than good. Instead, if you want to protect your facial skin in harsh weather, you should pick a thicker and greasier cream that will help to avoid damage from the cold wind. If the weather gets extreme, you might want to put some Vaseline on your lips before you head out for a run to avoid cracking. If you’re prone to cold sores, this should be a part of your routine before windy and cold runs.
Take precautions to prevent chafing
If you tend to suffer from chafing in certain areas, make sure to protect yourself from the pain. Therefore you should wear clothes that fit you well – not too loosely or tightly – and that don’t have any big seams in uncomfortable places. If you are going for an extra long run, wear clothes that you know you will be comfortable with. Additionally, you can apply anti-chafing stick to areas you tend to get chafing at – like between thighs, under the sports bra for women, or on the nipples for men.
Wash right after a workout to prevent acne
If you want to maintain a healthy look, it is best to wash your face right after you return from a run to get your pores clean.
Remember, prevention is always easier than treatment! Do you have any other tips for protecting your skin during runs? Share them in the comments!