I need to go out and train, but for the little time I'll be out there… I don't really need sun protection, do I? Sound familiar?
How many times have you asked yourself this before heading out for a run or spending time in the sun while you exercise? We run because we love it and because it brings us health and quality of life, so why do we let it put our skin at risk?
Today we want to clear up and answer these kinds of questions, and to do so we've asked our dermatologist, Sonia Segura, to help us out.
A basic question to set the scene: why should we protect ourselves from the sun? What happens to our skin when we're exposed to it? And is it dangerous?
The sun is essential for life on the planet and is very good for our health, for producing vitamin D and mineralizing our bones, and even for lifting our mood. But we need to look after our skin, because the ultraviolet rays the sun gives off (mainly UVA and UVB) can damage the DNA in our skin cells. Over time, this cell damage builds up and leads to premature skin aging and a greater risk of skin cancer.
Do people with different skin types need to keep a closer eye on their skin and follow a different protection routine? Which SPF suits each skin type? Can we trust any supermarket brand, or is it better to go to a pharmacy?
Too much sun is harmful for every skin type, but it's far worse for fair skin, the kind that burns and doesn't tan (known as Fitzpatrick skin types I and II). The lack of melanin makes this skin more vulnerable to the sun's harmful effects, since melanin acts as a filter against UVA rays. Every skin type needs protecting from the sun with a set of protective habits that include wearing sunscreen. SPF above 20 is enough for darker skin, while fair skin needs SPF 50+. But keep in mind that SPF isn't the only thing that matters. There are other measures to follow that are just as important as sunscreen, or even more so.
- Avoid running at midday (between 11:00 and 17:00 if we're being strict, especially in the hottest months).
- Wear suitable clothing, like a cap, sunglasses and T-shirts with sleeves (even short ones) to protect your shoulders.
- Build up your sun exposure gradually (less time at the start of summer).
- And apply sunscreen properly: 30 min before heading out for your run, using enough to cover all exposed areas, including your legs.
In general, we recommend pharmacy sunscreens, especially for more sensitive skin, but other products can also be fine as long as they have the right SPF and the proper certification on the label.
How long do we need to be out before we should put on sunscreen? For example, if we go for a run of less than 1 hour, do we need to protect ourselves from the sun?
In spring and summer we should always put on sunscreen (and all year round if you have fair skin), even if we're only going out for a run of less than an hour. That's what's best for our skin.
The long-term consequences of not protecting ourselves properly from the sun's rays.
Premature aging of the skin, dark spots and, most importantly, skin cancer, both melanoma and non-melanoma (the most common being basal cell carcinoma and squamous cell carcinoma).
So no more excuses: get well protected and go out and enjoy every kilometer you run, risk-free!