Running in the sun is the topic that come into focus as the temperature starts to exceed the 30th division. The question we all ask is how to protect ourselves from the sun’s rays while running. And which SPF factor to use.the truth is that we should always use sunscreen when we go for a run
It is true that runners should always use sunscreen when going on. Even if it is cold outside, if our training lasts longer than half an hour.
Running in the summer looks sexy and fun in the pictures. But in reality, every runner signs that it is much harder and more demanding than running in the winter.
The temperature is too high for most of the day. Which pushes the running time into either the early morning or late evening hours. Both variants have their advantages and disadvantages, and the choice is a matter of personal affinity.
If you choose a day as a time to run, be it from 8, 9 or 10 in the morning.
On the other hand, many runners report that they do not like this practice at all. That they do not sweat, that they do not have natural thermoregulation and, in general, that they feel sluggish. So what is the choice before you?
Running and SPF- be careful with vitamin A.
Although vitamin A is thought to slow down skin aging, use these creams after a night shower, never in the sun. Studies show that sunscreen with vitamin A in contact with the sun drastically increases the risk of skin cancer. Based on that, EWG (environmental working group) has categorized various milks on the market. You can check how safe they are to use by following the following link or immediately see which brands are the safest for them.
Running and TOTAL SUN BLOCK or why SPF 100 is not twice as good as SPF 50.
In theory, SPF 100 gives you 100 times more protection from the sun than unprotected skin. Translated into hours, you could sit for about 50 hours at noon in the sun and not get burned. How does this translate into reality?
- Protection is not twice as great. While SPF 50 protects you in 98% of cases, SPF 100 may protect you in 99%
- Worse chemical ratio. Milks with a high SPF factor protect more from UVB rays. But at the expense of permanent protection from UVA rays, which penetrate deeper into the skin.
- They are misleading. If milk protects you from burns, it does not mean that you should sit in the sun for 50 hours as long as you are supposed to.
- They have a higher concentration of chemicals dangerous to health. They are more concentrated and if they provide complete protection from the sun and skin cancer. This risk would be justified, but they do not, so it is more pragmatic to choose an SPF of no more than 30 and stay away from the sun when it is strongest (11 to 16 or , smarter from 10 am to 5 pm).
Running in the sun, SPF and sweating
SPF can slow down sweating if you buy sunscreen that is sold as sweat proof. The good side of the story is that no product is 100% capable of blocking sweating, but it is better to avoid body milk with that label.
Ordinary running milk has been shown not to block thermoregulation. A 2000 study by the Journal of Sports Medicine and Physical Fitness found that normal use of the product actually facilitates thermoregulation.
On the other hand, antiperspirants that we use in normal circumstances are not recommended for running in the summer. Because they have been proven to interfere with sweating. Choose some natural deodorant, which only masks the smell, and does not affect the work of the sweat glands.
Running and vitamin D.
Another controversy is whether it is necessary to take vitamin D as a supplement if you use running milk and SPF factor. As in most cases, the answer is ambiguous. Previous studies have indicated that 10 minutes of exposure per day is sufficient for all body needs. Some recent ones show that vitamin D is not metabolized enough through the skin, especially if we hide from the sun and apply SPF factors.
Symptoms of vitamin D deficiency include subtle, muscle and bone weakness, and a predisposition to respiratory problems. It is recommended to be moderate, walk in the sun, but just in case, introduce additional supplementation in the summer. You can also absorb vitamin D from egg yolks, some fish and fish liver oil, if you do not believe in supplements.
European standards are higher than American ones and the chemicals that are allowed provide better protection from UVA rays. The bad news is that no sunscreen protects 100%. Best practice is:
- use of milk (not spray, there are indications that chemicals from the spray do their own little damage) for sunbathing
- factor corresponding to the time you run, (if it’s morning, SPF 30 to 50 are more than enough)
- regular lubrication (every 2 hours and after wetting)
- accessories (cap, goggles with glasses) in summer
- avoiding milk with vitamin A.
- slightly increase your vitamin D intake
- do not use antiperspirant, choose deodorant instead
- hydrate every 15 minutes, while running with water or isotonic
What are your experiences with running in the sun? Do you use a protection factor and which one?