Running in the sun: skin
04.07.08
RUNNING IN THE SUN: SKIN
A little sunshine can be good for us as it helps to create vitamin D. Too much exposure to UV radiation can lead to skin cancer, one of the most common cancers in the UK.
Enjoy your run and stay protected with these tips:
• Avoid running between 11 and 3 when the sun's rays are at their strongest.
“Clothing that covers the shoulders and upper back will help to protect these sunburn-prone areas,” says Nina Goad, spokesperson for the British Association of Dermatologists. “It can be difficult to train in a big hat and sunglasses, so even a baseball cap that protects the face is better than nothing.”
• Darker colours, generally, give better protection than lighter shades. Opt for fabrics that are tightly woven.
• All exposed skin should be covered with sunscreen. You should never burn. The British Association of Dermatologists recommends using a high protection SPF 30+ as most of us don't apply it properly. It should be water resistant and broad spectrum, which will help protect against both UVA and UVB rays. Currently, there is no international measurement of UVA. In the UK, there is a star system ranging from 0-5. This compares the ratio of protection from UVA with the protection of UVB. As this is a ratio, it is not an absolute measure. Price is not an indicator of quality.
• Sunscreen should always be applied generously and evenly to clean, dry skin, about 15-30mins before exposure.
• Reapply your sunscreen after 2 hours or more frequently if you are perspiring profusely, whatever the instructions say. The British Association of Dermatologists suggests you carry a small sunscreen stick that can be used on areas like the ears, face and shoulders.
REMEMBER: When running in the sun, drink plenty of water.
