Those miles you log will prepare you for a great race day, but throughout your training you will also increase your exposure to the sun, which over time can increase your risk of skin cancer, premature wrinkles ,pigmentation , freckles and other skin damage.
Try a “sport” sunscreen( water resistant sunscreens or physical suncreens which tends to be lighter in texture and less occlusive. If you choose an alcohol-based spray product, which allows you to spray those hard to reach areas, make sure to rub the product in after you spray it on to ensure you have full coverage. Apply to every sun exposed area, remember the rims of your ears, back of your neck, legs and arms. If you have thinning hair, remember to either wear a hat or apply the sunblock to the top of your scalp. Protect your lips by wearing a lip balm with SPF. Even on cloudy or hazy days, you should do this, plus reapply every 2-4 hours while out running. You can still get a sunburn on cloudy days, so get in the habit of reapplying your sunscreen.
Dress for the Sun: While it may be hot out there, opting to wear a shirt instead of going shirtless or just in a sports bra will prove beneficial in the long run. Certain technical fabrics are designed and labeled as “sun protective.” Also, even though lighter-colored fabric might feel cooler, darker fabrics shield more ultraviolet rays.
Don’t forget to hydrate: Water is very essential before during and after the run
Check with your doctor if you are consuming tablets which could make you sun sensitive.
Avoid hot water -How ever tierd one may feel after a run – Avoid hot water bath, as it may damage your skin which has already been sunexposed to extendend period of time.
Face care – wash your facw with a gentle cleanser and so not forget to moisturize
Always carry wet wipes – with which you could have an instant cleanse after the sweaty run- which would minimize and acne breakouts and bacterial infections
Stay healthy stay fit.
( Skin Soul Clinic, Vashi Navi Mumbai. )