There’s a lot to remember when preparing to go out for a workout, but it’s also important to have skin protection while running. We all know the sun can be harmful to your skin, but you also want to think about pesky bugs that could have you scratching for days.
In this article, we will discuss the importance of skin protection for runners and provide recommendations for the best sun protection and bug sprays to use while running.
Why is Skin Protection Important for Runners?
It’s well known that the sun’s UV rays can be harmful to the skin, causing premature aging, wrinkles, and even skin cancer. As runners, we are exposed to the sun for extended periods of time, increasing our risk of skin damage.
According to the Skin Cancer Foundation, runners have a higher risk of developing skin cancer due to our prolonged exposure to the sun. Moreover, running can cause sweating which can wash away sunscreen and reduce its effectiveness.
In addition, many runners often train in wooded areas, near lakes or rivers, or in other areas with high insect populations. Mosquitoes, ticks, and other insects can carry diseases such as West Nile virus, Lyme disease, and Zika virus. That’s why it’s also important to protect yourself from insect bites while running.
Sun Protection for Runners
To protect your skin from the harmful effects of the sun, it’s important to apply sunscreen regularly. Look for a sunscreen with a high SPF, which stands for Sun Protection Factor, and provides protection against both UVA and UVB rays. UVA rays are known to cause premature aging, while UVB rays can cause sunburns. According to the American Academy of Dermatology, a broad-spectrum sunscreen with an SPF of 30 or higher should be used for outdoor activities.
When choosing a sunscreen, it’s important to consider the type of activity you will be doing. For runners, look for a sunscreen that is water-resistant and sweat-resistant, so it won’t run into your eyes when you sweat.
Sunscreen Options For Runners
One great option for runners is La Roche-Posay Anthelios Melt-In Sunscreen Milk SPF 60. This sunscreen is water-resistant for up to 80 minutes and has a high SPF, providing great protection against the sun’s harmful rays. It’s also free of harmful chemicals and is suitable for sensitive skin.
Another great sunscreen option is EltaMD UV Sport Body Sunscreen, SPF 50. This sunscreen provides all-around sun protection and is water/sweat-resistant for up to 80 minutes. It can be applied to wet or dry skin and is formulated for all types of physical activity and skin types. It’s also oil-free, non-comedogenic.
If you prefer a mineral-based sunscreen, Blue Lizard Australian Sport Sunscreen SPF 30+ is a great option. This sunscreen is formulated with zinc oxide, providing excellent broad-spectrum protection against the sun. It’s also water-resistant for up to 80 minutes and is free of parabens, fragrances, and other harmful chemicals.
Other Sun Protection
In addition to using sunscreen, you can take other measures to protect themselves from the sun.
- Wear Protective Clothing: Wearing clothing that covers your skin can provide additional protection against the sun’s harmful rays. Look for clothing that is made of lightweight, breathable fabric and has a UPF (Ultraviolet Protection Factor) rating. UPF rating measures the amount of UV radiation that can penetrate the fabric. The higher the UPF rating, the better the protection.
- Wear a Hat: Wearing a hat can provide shade for your face and neck, protecting you from the sun’s harmful rays. Look for a hat with a wide brim that covers your face and neck.
- Time Your Runs: Try to avoid running during the peak hours of the day when the sun’s rays are strongest. Instead, run during the early morning or late afternoon when the sun is lower in the sky.
- Seek Shade: If possible, run in shaded areas such as trails or tree-lined streets. Running in shaded areas can reduce your exposure to the sun’s harmful rays.
- Use Sunglasses: Wearing sunglasses with UV protection can protect your eyes from the sun’s harmful rays. Look for sunglasses that provide 100% UV protection.
- Stay Hydrated: Staying hydrated is important for overall health, but it can also help protect your skin from the sun. When you are dehydrated, your skin is more susceptible to damage from the sun’s harmful rays. Be sure to drink plenty of water before, during, and after your runs.
Bug Spray for Runners
In addition to protecting your skin from the sun, it’s important to protect yourself from insect bites while running. Mosquitoes, ticks, and other insects can be a nuisance and can carry diseases. To protect yourself from insect bites, it’s important to use a bug spray that contains an effective insect repellent.
The most effective insect repellent is DEET, which is a synthetic chemical that has been used as an insect repellent for over 60 years. DEET is highly effective against mosquitoes, ticks, and other insects and has been deemed safe by the Environmental Protection Agency (EPA) when used as directed. The concentration of DEET in a bug spray determines how long the repellent will be effective. A concentration of around 20-30% DEET is usually sufficient for several hours of protection.
Bug spray options for runners
One great option for runners is OFF! Deep Woods Insect Repellent. This bug spray contains 25% DEET, providing effective protection against mosquitoes, ticks, and other insects. It’s also sweat-resistant and long-lasting, making it perfect for outdoor activities such as running.
Another great option is Repel Insect Repellent Sportsmen Max Formula. This bug spray contains 40% DEET, providing long-lasting protection against mosquitoes, ticks, and other insects. It’s also sweat-resistant and has a pleasant scent, making it perfect for outdoor activities.
If you prefer a natural option, you can also consider a bug spray containing essential oils such as citronella, peppermint, or lemon eucalyptus. While natural options may not be as effective as DEET-based sprays, they can still provide some protection against insects.
Conclusion
As a runner, it’s important to protect your skin from the harmful effects of the sun, while protecting and yourself from insect bites. To protect your skin from the sun, use a high SPF sunscreen that is water-resistant and sweat-resistant, and free of harmful chemicals. To protect yourself from insects, use a bug spray that contains an effective insect repellent such as DEET. Remember to reapply sunscreen and bug spray regularly, especially if you are sweating or swimming.
Taking these steps to protect your skin and prevent insect bites can help you stay healthy and enjoy your run.
