The Runner’s Guide To Proper Skincare

4 Simple Ways To Prevent Sunburns When Running In The Summer ...

Running is one of the easiest and most inexpensive ways to get fit, and it’s also the best way to get your daily dose of Vitamin D from the sun. But while running can benefit your body, it can be quite tough on your skin as regular exposure to the elements can cause your skin to lose its healthy glow. Moreover, as runners often exceed the recommended UV exposure limit in the summer and autumn months, they’re more at risk of developing serious skin conditions such as skin cancer. To stay healthy and keep your skin looking its best, you’ll need to protect it before and while running, and you’ll also need to take some time to care for it after your workout. To look good and feel great, here is a runner’s guide to proper skincare.

Use sunscreen before heading out

Putting on sunscreen is a must before going outdoors. Use a sunscreen with a minimum SPF of 30 and apply to all exposed skin, taking care to put some on often neglected body parts such as the tips of your ears and the back of your neck. You should also use a lip balm with SPF to protect your lips from the harsh rays of the sun. If you’re unsure how much sunscreen to use, aim for half an ounce of lotion– that’s about half of a regular shot glass, and it should be enough to cover your face, neck, shoulders, and arms. If you’re uncomfortable with the sticky after-feel of your SPF lotion, try a spray-on formula as it’s less sticky or greasy than conventional sunscreens. If you’re training for a marathon, remember to reapply sunscreen after two hours. 

Best Sunscreen 2019 | Sweat Proof Sunscreen for Runners

You should also reapply sunscreen if you sweat a lot while running. To do so, wipe off your sweat first, then mist your skin with a re-hydrating spray. This is readily available in drug stores and supermarkets, though you can also make your own by combining a tablespoon of aloe vera gel with a cup of water and placing the mixture in a spray bottle. After misting your skin, pat yourself dry, then reapply sunscreen. 

Keep hydrated

Apart from applying sunscreen, it’s also important to keep your skin moisturized. Constant exposure to the sun and wind can dehydrate your dermis, so applying a moisturizer after every bath is essential to keep your skin hydrated. After your run, start moisturizing your skin in the shower by using a hydrating body wash, then lock in moisture with a body and face lotion. You can also hydrate from within by drinking water and eating foods that will keep your skin looking plump and fresh, including ones that are staple of the hyaluronic diet such as Vitamin-C rich fruits, leafy greens, and sweet potatoes. 

Shower and dry off after every run

Sweat can clog your pores and result in skin bumps called folliculitis. This happens when your hair follicles become inflamed, and while you can get rid of them using over-the-counter ointments, you can reduce your risks of getting this skin condition by taking care of your skin immediately after your workout. After running, take a shower and change into dry clothes. If you’re unable to shower, wipe your skin with a cleansing wipe, pat your skin dry, and change into dry and comfortable clothes. 

Deal with back acne 

The combination of sweat and wearing tight-fitting running clothes can result in back acne. To get rid of the spots on your back, wear loose-fitting shirts and keep your hair off your back by securing it in a ponytail. Treat spots with acne lotion or ointment, or go natural by dabbing on a bit of tea tree oil. 

Your skin is your primary defense against the environment, so protecting it and keeping it healthy is a must for your overall wellbeing. Try these tips to care for your skin before, during, and after running, and see what a difference it can make to help you look good and feel good. 

Another article by Issy Staples. Thank you.