The skin is probably the most vulnerable organ of a runner. From the specific tanning in summer to frostbite in winter, and blisters all year round, these common problems can affect running performance.
And of course, aesthetics also matter as people run to maintain their health and youthfulness, and photoaging and acne clearly don’t help.
Fortunately, there are several tips you can follow to avoid undesirable consequences and get the maximum positive effects from running.
In this article, we’ll explain how to maintain healthy skin if you’re actively engaged in sports.
Contents
The Benefits of Running for the Skin
For many novice runners, a red, tomato-like face shining with sweat, can be a source of embarrassment. However, it is actually an indication that their blood has been enriched with oxygen and rushed to the skin, bringing along necessary nutrients. It’s no surprise that many runners look significantly younger than their peers.
Several years ago, scientists at McMaster University in Canada conducted research that confirmed this fact. In response to the ironic question, “Why the fountain of youth might taste very salty”, the scientists discovered that cardio workouts not only preserve the skin’s youthfulness but can also reverse the aging process in mature adults who begin exercising.
The skin quality of those who exercise after 40 is similar to those in their 20s and 30s.
Think of your runner acquaintances. Most likely, their skin has tone and a healthy radiance. “But not all,” you may disagree. The opposite effect is indeed possible. In such cases, it is important to consider one’s approach to exercise, rather than blaming exercise itself.
Is There Any Harm to Skin from Running?
Dermatologists suggest that moderate cardio workouts can help prevent acne by stabilizing cortisol levels—the stress hormone that affects the production of sebum. However, they warn that extreme exertion can change the balance of male and female hormones and lead to breakouts instead.
In addition, sweat pimples can form due to the mechanical effect of clothing on moist skin and bacteria that enter the enlarged pores. Sweat itself does not clog pores, contrary to popular belief. Breakouts happen when sweat, mixed with skin oil, dirt, and in some cases, makeup is not washed off in time.
Another concern is the risk of sagging facial muscles as a result of running. But unless you’re an extreme runner who participates in ultramarathons every weekend, you don’t need to worry about this.
Unfortunately, the next issue is not a myth: neglecting sunscreen while running can accelerate skin aging. Ultraviolet (UV) light is the primary culprit behind the breakdown of collagen and hyaluronic acid in the skin, which are substances that retain moisture. But that’s not the worst thing.
According to an Austrian study, marathon runners have a higher risk of developing skin neoplasms. Endurance exercises can suppress the immune system and increase the risk of melanoma, but the most significant factor is the impact of UV radiation.
How to Protect Your Skin from the Sun
The most obvious solution is to run during dark hours or indoors. However, not everyone may find this enjoyable.
Using a sunscreen that isn’t suitable for your skin type can also be unpleasant, as it may drip into your eyes, cause stinging, and disorient you. A poorly chosen sunscreen can also make your workout less efficient, although it might boost your speed as you rush to finish the run and relieve the discomfort.
Therefore, it’s crucial to find the right sunscreen for you. It may seem like a simple task in the 21st century, but it can actually be challenging to find a cream that doesn’t drip, leave a sticky film, clog pores, cause irritation, and effectively protect your skin.
Because we all have different skin types, complexions, and conditions like allergies and acne, it’s impossible to recommend one sunscreen that works for everyone. However, there are some key factors that any runner should consider when choosing sunscreen.
Water resistance
If you want to avoid discomfort and burning, waterproof sunscreen is your best bet. It will provide longer-lasting protection, but keep in mind that if you plan to exercise for more than two hours, you’ll need to bring it with you and reapply it.
Type of protection
Don’t make the mistake of thinking that the sun can only harm you in the summer or on cloudless days. UVA rays can penetrate through clouds all year round and damage your skin.
Unlike UVB, which causes sunburns, UVA rays are painless, which makes them particularly dangerous as they can also cause allergies and skin cancer.
That’s why it’s important to choose a broad-spectrum product that blocks both UVA and UVB rays.
Texture
When it comes to texture, runners should choose a water-based sunscreen instead of oily ones that are recommended for children, as burdening the skin with oily ingredients is unnecessary. To make things easier, you can purchase sports sunscreen specifically labeled for this purpose, although it is sometimes just a marketing ploy.
Once you’ve found the right product, remember to apply it to all sun-exposed parts of your body, including your neck, head (if you have little or no hair), and ears. Additionally, it’s crucial to wear sunglasses and clothing that block ultraviolet radiation.
Remember, applying sunscreen and wearing a hat is just one part of protecting yourself from harmful UV rays. It’s also important to exercise caution by avoiding running during peak sun hours and seeking out shady routes.
How to Take Care of Your Facial Skin Before a Run
Taking care of your skin is not only about preventing negative effects. Before applying sunscreen, there are some simple steps you should follow. First, it’s important to cleanse your face, regardless of whether you’re prone to breakouts or not.
For a morning workout, simply wash your face with your regular cleanser and apply a water-based serum or fluid. Like with sunscreen, it’s best to avoid heavy textures, especially if you have acne-prone skin, as they may exacerbate acne.
For an evening workout, for those who use makeup, the first step should be removing it. Use a hydrophilic oil or wipes soaked in micellar water, whichever you prefer. The most important thing is to prioritize your long-term skin health over short-term beauty. After washing your face, apply a light moisturizer to complete your skincare routine.
What About the Body?
When it comes to skincare, many runners tend to focus solely on their faces, ignoring the rest of their bodies. However, for long-distance runners, taking care of the entire body is essential for optimal performance. Neglecting to care for the areas of the body that come into contact with clothing during a run can significantly impact performance.
“Runner’s nipples” are a vivid example of this. Skin-to-skin friction or contact with poorly fitting clothing can cause rashes and even infections. Applying Vaseline or using a band-aid in areas prone to irritation is a simple yet effective solution to prevent these issues.
Furthermore, when selecting your running outfit, it’s important to consider factors such as the absence of seams and the material’s ability to wick away moisture. Choosing appropriate socks and shoes is more complex, but it’s a topic for another discussion.
How to Take Care of Your Skin After a Run
After finishing a run, it’s important to quickly remove your sweaty clothes and take a shower. Although this advice is not new, many people don’t follow it right away, and as a result, they may experience sweat pimples. While these pimples will soon go away on their own, they can be quite unpleasant in the meantime.
To minimize their appearance, you can take preventive measures by bringing wet wipes and a small towel for your face and using them to wipe off sweat straight after finishing your run. Later, after taking a shower and completing all cleansing procedures, you can use skincare products to further care for your skin.
If you often experience sweat pimples, it is advisable to choose cosmetics that contain salicylic acid, benzoyl peroxide, or retinoids.
Salicylic acid
This is a key ingredient in skincare products designed for acne-prone skin, as well as products formulated for oily and combination skin. In addition to its anti-inflammatory properties, salicylic acid helps to balance sebum production, exfoliate dead skin cells, and promote even skin tone.
Benzoyl peroxide
The healing properties of benzoyl peroxide lie in its strong antibacterial action. It also helps to exfoliate the top layer of skin and remove excess sebum. However, this substance is more drying than salicylic acid and may cause skin irritation.
Retinoids
Derivatives of vitamin A promote skin regeneration, eliminate acne marks, have powerful anti-aging effects, and visually reduce the appearance of pores. However, it’s important to note that they can cause skin irritation and photosensitivity.
Therefore, if you plan on going outside after applying products with retinoids, always use sunscreen to protect your skin.
After taking care of your face, moisturize your body’s skin. It’s important to avoid doing the following actions:
- Don’t pick at any pimples that may appear as a result of exercising, and be especially careful not to touch the area between the tip of the nose and the corners of the mouth, known as the nasolabial triangle, as this can lead to serious infectious complications.
- When cleansing your skin after running, be gentle and avoid exfoliating it. Use a product that can remove sweat and dirt without damaging the epidermis.
- Don’t wear unwashed clothes, even if they appear only slightly dirty and don’t have much odor.
Conclusion
To summarize, here are some essential rules that you should follow to keep your skin looking young and healthy for a long time:
- Make sure to use cosmetics with lightweight, non-comedogenic textures.
- Cosmetics containing ingredients such as salicylic acid, benzoyl peroxide, and retinoids can prevent and treat breakouts on the skin caused by sweating during exercise.
- Photoaging can be unpleasant, but it is not the most dangerous effect of exposure to ultraviolet radiation. To prevent skin neoplasms, use sunscreen regularly. It’s even better to get one in a mini-size and take it on long runs.
- In addition to sunscreen, it’s a good idea to carry wet wipes and a face towel. Use them immediately after your workout to clean your face and body, without waiting for a shower.
- Remember to wash your clothes after each run. When buying new clothes, pay attention to labels, and look for ones with UV protection and moisture-wicking properties.
- Even if you’re serious about choosing your outfit, apply vaseline or cover areas that may be affected during physical activity. If certain sneakers tend to give you blisters, use a band-aid before going for a run.
- Stay hydrated, eat and sleep well, and get enough rest.
We often only start taking care of our bodies when something goes wrong with one of its parts, and it can take a while to realize this. However, our skin is a visible part of our bodies, and it’s the first organ that comes into contact with the environment, making it particularly vulnerable, especially for physically active individuals.
Take a conscious approach to care for your skin to keep it looking youthful and beautiful!
