Running outside is great for your physical and mental health – but it can take a toll on your skin if you’re not careful. Sun exposure, sweat, friction and dehydration can all contribute to sunburn, premature aging, chafing and even skin cancer. Understanding how to protect your skin while running is important in preventing skin cancer from developing.
If you run regularly or have noticed changes in your skin, make an appointment with a dermatologist to discuss prevention, skin checks or irritation concerns.
Why runners need sun protection
Ultraviolet (UV) radiation is the leading cause of most skin cancers, and exposure adds up over time – even on cloudy or cool days. UV rays can reflect off pavement, concrete and water, increasing exposure during outdoor exercise. Protection matters year-round, not just in summer
Skin cancer is the most common cancer in the United States. And of the three main types of skin cancer, melanoma is the deadliest. People who exercise primarily outside, such as runners, are more likely to develop skin cancers like melanoma because of the amount of time they spend outside.
“Outdoor athletes receive higher doses of UV radiation than most people. Thus, there are greater melanoma risk factors found in outdoor athletes,” says Erin Heuring, MD, a dermatologist in our Toledo market.
Wear sunscreen properly
Sunscreen is one of the most effective tools for protecting your skin while running outdoors. Learning how to stay safe from the sun during a race or your daily run can help prevent skin cancer.
Sunscreen recommendations include:
- Broad-spectrum sunscreen, which protects against UVA and UVB rays
- Sun protection factor (SPF) of at least 30
- Limiting your exposure to the sun between the hours of 10 a.m. and 4 p.m. when the sun’s rays are the strongest
- Water-resistant formulas
- Reapplication every two hours, or sooner if you’re sweating heavily
Other sunscreen tips for runners:
- Apply sunscreen 15 minutes before your run
- Use about one ounce (the size of a shot glass)
- Don’t forget about commonly missed spots, including your ears, neck, lips and scalp (if your hair is thin)
- Carry a small sunscreen stick to reapply on longer runs
There are other ways runners can protect their skin that isn’t sunscreen. These include:
- Long sleeves or leggings: When possible, covering as much skin as possible with clothing can protect your skin. Up to 80 percent of UV radiation can still get to you on a cloudy day.
- Hat: Wearing a hat can block the sun from your head and face. The hat’s brim should by at least two to three inches all around.
- Sunglasses: They should have at least 99 percent UV absorption to protect the eyes and the skin around the eyes.
“Outdoor athletes are exposed to significantly higher cumulative ultraviolet (UV) radiation than the general population, placing them at an increased risk for both melanoma and non-melanoma skin cancers,” says Wederson Claudino, MD, an oncologist in our Paducah market. “Because this exposure is often prolonged and repetitive – during training, races and recovery –consistent sun protection becomes essential. Simple measures such as applying broad-spectrum SPF 30 or higher sunscreen, wearing protective clothing, and avoiding peak sun hours can substantially reduce this risk.”
Prevent chafing
Chafing happens when moisture and friction break down the skin barrier – a common issue for runners.
While chafing is sometimes unavoidable, some tips to avoid it include:
- Wearing moisture-wicking, well-fitted clothing
- Avoiding cotton, which traps sweat
- Applying petroleum jelly or anti-chafe balms to high-friction areas
- Changing out of sweaty clothes promptly after your run
If chafing becomes painful, blistered or doesn’t improve, make an appointment with your primary care provider or go to your nearest urgent care.
Keep your skin hydrated
Drinking enough water helps all of your organs, including your largest, which is your skin. Staying well hydrated keeps your skin healthy.
Ways to hydrate include:
- Drink water before, during and after runs
- Use gentle, fragrance-free cleansers post-run
- Apply a light, non-comedogenic moisturizer to support the skin barrier
Skin cancer warning signs
While not the deadliest, non-melanoma skin cancer is the most common and is still dangerous. The warning signs of non-melanoma skin cancer and melanoma are different.
Warning signs of non-melanoma skin cancer include:
- A new skin growth
- A spot that is getting larger
- A sore place that does not heal within three months
- Any change on the skin, especially the size or color of a mole
- Scaliness, oozing, bleeding or change in the appearance of a bump, nodule or mole
- The spread of pigmentation beyond the boarder of a mole
- A change in sensation, itchiness, tenderness, or pain in the skin
Warning signs of melanoma have a simple ABCDE rule:
- Asymmetry: One half of the mole does not match the other half
- Border irregularity: The edges are ragged, notched or blurred
- Color: Pigmentation is not uniform, with variable degrees of tan, brown or black
- Diameter: Greater than 6mm, about the size of the eraser end of a pencil. Any sudden increase or progressive increase should be of concern.
- Evolution: New or changing skin growths or spots
The American Cancer Society guidelines state that anyone who is age 20 and older should have a skin examination by their primary care physician during their annual health check-up.
“Skin cancer is largely preventable, and for runners and outdoor athletes, protecting your skin should be considered just as important as hydration, nutrition and injury prevention,” Dr. Claudino says.
How we can help
Whether you’re training for the Mercy Health Glass City Marathon, the Mercy Health Iron Mom Half Marathon another race or just running for the enjoyment of it, keep these healthy skin tips in mind.
If you have concerns about sun damage, chafing or changes in your skin, make an appointment with a dermatologist to get your skin checked.
Learn about the dermatology as well as the cancer care services we offer at Mercy Health.
