Skin protection tips for runners

Drinking enough water, applying sunscreen and choosing the right clothes are important principles to help runners protect their skin and satisfy their passion for running.

Illustration photo.

Long-distance running helps improve cardiovascular health and increase endurance, but the skin also faces many adverse effects from the environment. When exercising outdoors, especially in hot weather for a long time, with high temperatures, from 36-40 degrees Celsius, the skin loses water, is prone to dryness, peeling, sunburn, dust, bacteria and pollutants.

Moreover, excessive sweating can easily clog pores and cause dehydration. The effects of UV rays can also cause damage, accelerate skin aging, and cause dark spots...

Specialist Doctor I Vo Thi Tuong Duy, Department of Dermatology - Dermatology Aesthetics, Tam Anh General Hospital, Ho Chi Minh City shared with Nhan Dan Newspaper reporters some notes on protecting the skin before, during and after jogging in the sun.

Before running

Before going out, runners should apply a broad-spectrum sunscreen with an SPF of 50, PA+++ or higher, 20-30 minutes before and reapply every 2 hours. You should apply the recommended amount of sunscreen to ensure optimal skin protection. For races in urban areas, you can choose a product that has built-in dust and sand protection or creates a protective layer against pollution.

At the same time, runners should also choose loose-fitting clothes that are UV-resistant, avoid clothes that are too thin, with sparse fabric, and combine them with a wide-brimmed hat and sunglasses to help reduce the harmful effects of sunlight. To limit water loss through the skin, apply a light layer of moisturizer before running. You can also take sunscreen pills to increase skin protection from UV rays.

While running

It is necessary to maintain adequate water and electrolyte intake to compensate for the loss of sweat, to avoid dehydration of the body and skin. Use a clean towel, gently absorb sweat, avoid wiping hard because it can cause scratches or damage to the skin surface, do not share towels to avoid spreading bacteria.

If you run under the hot sun, you should take advantage of shady roads or water areas to cool your body, and at the same time limit the skin from being exposed to the hot sun for a long time, which can lead to sunburn such as: burning, redness, and blistering.

After running

At the end of the run, sweat on the body can mix with dirt, sunscreen or makeup, causing clogged pores and irritation. Therefore, immediately after relaxing the muscles and stabilizing the body temperature, runners should quickly remove makeup (if wearing makeup) and wash their face with a mild cleanser, then take a shower to completely remove sweat and dirt.

In particular, focus on replenishing water and electrolytes to help the body recover. Don't forget to apply moisturizer containing panthenol or aloe vera extract to soothe, moisturize and support skin regeneration.

Dr. Duy also noted that people with a history of atopic dermatitis, photoallergy or acne should talk to a dermatologist before participating in a long-distance race, to have proper skin protection measures.

THIEN LAM

Source: https://nhandan.vn/bi-quyet-bao-ve-da-cho-nguoi-yeu-chay-bo-post901034.html