For over ten years, runners have been sharing a spooky tale known as “runner’s face.” Few people actually remember its origin from a plastic surgeon who promised to eliminate the “aesthetic side effects” of running through his services.
However, concerns still linger among many runners that their training might lead to negative outcomes. These concerns include premature wrinkles, sagging skin, and prominent bones.
But is this truly the reality? Or is it merely a cunning manipulation of our trust and vulnerability, with the appearance described by the doctor being the result of entirely different factors?
In this article, we will explore what a runner’s face is, examine the factors that can contribute to skin aging during running, and provide you with 10 practical tips to avoid it.
Contents
Understanding Runner’s Face
“Runner’s face” refers to the visible changes that occur on a runner’s skin, particularly on the face. These changes include loose and sagging skin, premature wrinkles, and sunken eyes that may develop after years of training.
Are these negative changes in the skin truly caused by training? Does it mean that one should train less?
No study has confirmed this hypothesis. On the contrary, numerous scientific studies have shown the opposite.
For instance, experts from the Anatomical Society of Great Britain and Ireland firmly believe that moderate physical exercise helps individuals maintain a youthful appearance and does not impact the natural loss of collagen, which is the primary building component of the skin.
So, is there a reason to fear a runner’s face?
Partially. Dermatologists have concluded that it is not solely running itself but a combination of four main factors that can have a negative impact on the skin of runners.
The Factors That Impact the Aging of Runners’ Skin
1. Ultraviolet (UV) radiation
If you prefer running outdoors, remember that protecting your skin from UV radiation is necessary not only on hot, sunny days. UVA rays can penetrate through clouds, clothing, and even glass, exerting their impact on our skin throughout the year.
These rays contribute to photoaging, a process that involves structural and functional changes in the skin, leading to a loss of elasticity and the formation of wrinkles. Sweating intensifies these effects, acting like a magnifying glass.
It’s worth noting that aging is not the most severe consequence of UV radiation. Excessive sun exposure is considered a leading cause of skin cancer among athletes.
2. Dehydration
Have you ever noticed that after a long run, especially in hot and humid conditions, you appear exhausted? Dehydration is to blame.
During running, the body heats up, triggering the thermoregulation system to cool it down and thus causing sweating.
Neglecting proper hydration can visibly impact a runner’s appearance, causing sunken eyes and dull skin that loses its youthful radiance and visible firmness. Therefore, even a single strenuous training session can make you look older.
3. Free radicals
Free radicals are molecules with unpaired electrons that harm healthy cells and contribute to premature aging of the body. They are constantly present in our surroundings: in food, water, and, particularly relevant for runners, in the air.
Running in areas with poor air quality can result in a higher intake of free radicals into the body.
The greater the presence of these “incomplete molecules” in the body, the more the skin is subjected to oxidative stress. Consequently, collagen breaks down, and the aging process accelerates.
4. Low body fat levels
The desire to shed excess fat is often the motivation behind people taking up running. Unfortunately, we can’t control where fat loss occurs first, and it frequently begins with the face.
If running is taken to an extreme, it can lead to the opposite aesthetic concern: a sudden and drastic reduction in overall body fat can cause the skin on the face to sag.
10 Ways to Prevent Premature Aging
Now that we have a better understanding of what causes age-related changes, we can take steps to protect ourselves without giving up sports. Here are a few recommendations:
1. Be mindful of your sun exposure time
The advice commonly given to beachgoers to avoid the sun between 11 a.m. and 4 p.m. also applies to runners.
While it’s difficult to pinpoint the exact safe hours, most medical professionals agree that this time frame is the most harmful. UV radiation is at its peak, and the rays hit the skin at almost a right angle.
Opt for running in the morning or evening. If this is not possible, choose shady routes for training.
2. Use sunscreen
For anyone who runs outdoors, using sunscreen is as essential as brushing the teeth—a non-negotiable step that must be incorporated regardless of the mood.
Neglecting sunscreen puts you at risk of more than just pigmentation spots and wrinkles; it can lead to more serious issues such as allergies, burns, and skin neoplasms.
To protect your skin from UV radiation, opt for a sunscreen with the following characteristics:
- SPF 30 or higher.
- Broad-spectrum protection (UVA and UVB rays).
- Water-resistant.
Apply sunscreen to all exposed areas of your body. Cover the remaining areas with sun-protective clothing.
And don’t forget to wear a hat—it not only provides additional protection against UV rays and heat stroke but also absorbs sweat from your forehead.
3. Wear sunglasses for running
Running without sunglasses inevitably leads to squinting and facial muscle tension, resulting in the development of expression lines. To avoid sunburning the delicate skin around your eyes on top of that, opt for high-quality eyewear.
4. Consume foods rich in Vitamin B3
Research conducted in Australia has shown that niacinamide, a form of Vitamin B3, protects the skin against UV radiation and aids in the prevention of certain types of skin cancer. You can obtain this vitamin from various food sources, including:
- Peanuts
- Sesame seeds
- Meat
- Fish, with tuna and mackerel particularly rich in Vitamin B3
- Egg powder
- Wholemeal bread
- Soy
- Peas.
5. Replenish collagen
Collagen is the protein responsible for maintaining skin elasticity. As we age, its production in the body decreases. Specifically, the overall collagen content per unit area of the skin surface decreases by approximately 1% per year.
This fact hasn’t gone unnoticed by pharmaceutical companies, who have flooded the market with various skincare products and supplements.
However, there is an opinion that bioactive collagen supplements don’t yield any noticeable effects. Instead, doctors recommend taking measures to stimulate the body’s natural collagen synthesis.
To achieve this, incorporate more protein into your diet.
Here are the primary sources of protein you should consider:
- Bone broth
- Gelatin
- Meat
- Chicken
- Turkey
- Fatty fish and seafood
- Eggs
- Cottage cheese
- Legumes
While fruits and vegetables don’t contain collagen themselves, they do provide essential amino acids and vitamins that play a crucial role in collagen synthesis.
Therefore, it’s advisable to consume citrus fruits, berries, and leafy greens, as well as vegetables such as carrots, broccoli, and avocado alongside your protein-rich foods.
6. Increase your intake of antioxidants
Antioxidants act as a defense against oxidative stress. These chemical compounds provide their electrons to free radicals, thereby restoring their integrity and neutralizing their harmful effects on healthy cells.
The most effective way to increase your antioxidant levels is through food. The list of antioxidant-rich foods includes:
- Wild and cultivated berries
- Rosehip fruit
- Prunes
- Pomegranates and pomegranate juice
- Tomatoes
- Walnuts
- Spices such as cloves, peppermint, allspice, and cinnamon
- Green tea
- Coffee
- Cocoa
It’s worth noting that excessive consumption of these substances in the form of supplements leads to the opposite effect known as the antioxidant paradox.
For instance, high doses of beta-carotene can be toxic and contribute to oxidative damage. Therefore, it’s simpler and safer to adjust your diet accordingly.
7. Try serum with Vitamin C
Ascorbic acid also acts as a trap for free radicals. It can be used both internally and externally. A serum that includes this vitamin is an excellent choice for the summer because it absorbs quickly into the skin and delivers instant results on multiple aspects:
- Activates collagen production
- Lightens pigmentation spots
- Fights against damage caused by UV radiation
- Enhances the skin’s natural radiance and eliminates dullness
- Provides anti-inflammatory effect
Please note: It is important to use this product alongside sunscreen.
8. Use a moisturizing cream
Regardless of the number of toners, masks, scrubs, and other skincare products you have in your bathroom, the foundation of your skincare routine will always be a moisturizing cream. I
t is an essential base that protects the outer layers of your skin.
How do you choose the right one? Unfortunately, there is no universal product that suits everyone’s needs. However, there are several ingredients present in creams that runners should pay attention to. These include:
- Niacinamide: It reduces pigmentation, shields the skin from UV rays, prevents wrinkles, and acts as a preventive measure against acne.
- Hyaluronic acid: It replenishes moisture lost and functions as a hydrating agent.
- Peptides: They enhance skin density, deter the early signs of aging, and combat oxidative stress.
9. Stay hydrated by ensuring you drink enough water
Imagine a dried-up fruit. It loses its elasticity and develops fine wrinkles. That’s a similar effect to what happens to runners when they neglect their water intake. However, unlike the fruit, humans can reverse this condition.
During moderate exercise, simply drinking water is sufficient. However, during long runs lasting over an hour, not only water but also electrolytes are lost through sweat. To replenish them, consume isotonic drinks.
However, it’s better to not wait for dehydration symptoms to appear; train yourself to take a few sips of water every 15 minutes.
If you want to test right now whether your skin is sufficiently hydrated, try a simple test: gently pinch a small area of skin on your face with your fingers, release it, and observe how quickly it returns to its original appearance.
If the skin remains in that position for a few moments, you are dehydrated, which means you’re not drinking enough.
But how much water is enough? There is no universal answer. The specific amount of water you need depends on factors such as the climate, level of physical activity, and diet. Therefore, it’s important to learn to listen to your body’s signals.
10. Keep up with your running routine
Interestingly, the best way to prevent what is commonly referred to as “runner’s face” is to continue running.
There have been numerous experiments that demonstrate that exercise can actually prolong our youthful appearance. The impact from running doesn’t cause the skin to sag; instead, it acts like a vibrational massage.
The surgeon who started the wave of these speculations suggested drastic measures like botox injections and eyelid lifts.
In reality, all you need to do is watch your diet, stay hydrated, protect your skin from the sun’s rays, take proper care of your skin, and exercise moderately. By following this simple routine, your reflection in the mirror will bring you joy for many years to come.
