Sun Safety Tips for Runners

Running is one of the best forms of exercise. It is also the best sports that many aim to become a winner. And since you’re going to perform it outdoors, you are prone to sun exposure. Hence, your regimen should include your safety from the sun’s harmful UV rays. In the frenzy and intensity of training, you sometimes fail to recognize the harmful effects of extreme sunlight to your skin.

Rather than avoiding the sun, we even seek it to test our physical limits. We even gauge our training progress by our capacity to endure the sun’s heat. Sounds logical on the surface considering that marathons are never held indoors, but out there where the sun is scorching.

Your safety considerations for whatever health impact the sun can have should never go against your top priorities as a runner. They remain to be endurance, speed and discipline among others. However, you also need to ensure that you have maximum protection against the sun’s damaging effect to your skin. Here are some important tips you should take heed of when you are out there training.

Avoid the sun as much as possible

This may seem very impossible as training must be done outdoors. However, you can simply avoid the harmful rays by being observant of the time. The sun has kinder glow and lesser UV emissions during the times outside of 10am – 4pm. This means you can run early in the morning before 10am and beyond 4 pm. That’s a whole lot of time - some 18 solid hours.

Training is not just running all the time. You also have to undergo endurance training. This is a scientific process of enabling your mind and body to expand itself to greater capability and capacity. You do not simply run to exhaustion. 6 of those 18 hours are sun-blest. This is from 6am – 10am and from 4 pm – 6 pm. You also need sunshine for your body metabolism. Go get the most from the sun at these times. It’s during these periods where protection from the sun is the last thing among your concerns. So, get loose and free.

Wear sunscreen

There are times when you need to run during times when the sun is not at its best. Here is where we need protection. This is when we need to wear sunglasses and slather sunscreen lotion.

You need sunscreen with SPF of at least 30. This is going to protect you from the sun’s UV rays. SPF 30 can stand up against sweating. But just in case you would sweat a lot, you can always reapply a generous amount. You should apply sunscreen on all parts that will be exposed to the sun when running. Remember that during midday the sun is still emitting UV rays despite its invisibility.

Wear hats

Wide-brimmed hats are ideal for sun protection. But this is impractical when running. A baseball cap will do the best to provide protection to your scalp. You also have to match it with a pair of sunglasses for your eye protection.

Wear appropriate running clothes

Your running clothes should not hamper your movement when running. It must be comfortable and fitted enough to allow air flow. Consider wearing running clothes that have long sleeves. This will protect your arms. You can also opt for detachable sleeves. Do not forget your hands. There are many available gloves made of cotton or rubberized leather that can match your overall attire.

It is your choice whether to wear fitted pants or comfortable shorts. If you opt for shorts, be sure you get your sunscreen at work on your legs.

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