dont forget sunscreen before running if you dont want to become a bbq person
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As we enter the dog days of summer, many regions across the country are experiencing high temperatures and intense sunlight. The strong sunlight, muggy weather, and humid air pose significant challenges for many runners. Prolonged hot weather can affect runners' training plans.
To avoid the high temperatures, many runners either move their workout times earlier or later. Although we can't control the rising temperatures, humidity, and heat, we can take some preventive measures to avoid heatstroke, dehydration, and other issues.
For runners, taking sun protection measures while running in hot weather is essential. In summer, UV radiation from the sun can burn the skin under certain conditions and may even cause skin diseases. Today, I'll explain how to protect yourself from the sun while running in hot weather~
Why is sun protection necessary for summer running?
Running itself doesn't necessarily make us darker; in fact, it can improve skin metabolism, making the skin more radiant and elastic. However, the wind and sun exposure during outdoor activities in summer, along with sweat and excessive sebum secretion, can deteriorate skin cleanliness. Without proper care and protection, the skin can become darker and rougher over time.
For girls who love sports,summer'sbiggest enemy is undoubtedly UV rays.In terms of texture, women's skin is generally more delicate and smooth, with a thinner stratum corneum. Men's skin secretes more oil than women's. When men and women of the same age and conditions run together, women's skin is twice as likely to tan as men's.
When heat radiation or sunlight hits the skin, the basal cells are activated to secrete melanin. The more melanin protein produced, the darker the skin tone, and vice versa. Women's skin, being thinner and more delicate, absorbs melanin protein more easily, making it darker. Therefore, female runners need to protect themselves from the sun every day to avoid long-term damage.
In fact, whether male or female, long periods of outdoor running or activities can not only cause tanning but also sunburn. Without proper protective measures, it can lead to skin diseases.
What to pay attention to for sun protection in summer?
1. Wear light-colored, loose clothing
Dark-colored clothes absorb sunlight, while light-colored clothes reflect it, lowering body surface temperature. Avoid wearing sweat-absorbing cotton clothes in summer; opt for mixed fiber materials that help with sweat evaporation. Don't go shirtless because of the heat, as it increases the risk of sunburn. You can also choose breathable, sweat-wicking quick-dry clothes and professional running tights or compression pants.
2. Apply sunscreen evenly
Some summer running clothes have many mesh holes or are made of very thin fabrics, which don't provide enough sun protection. Therefore, when the sun is strong, it's best to apply sunscreen to all exposed areas.If you're going for a long run and expect to sweat a lot, be prepared to reapply sunscreen during the run.
3. Wear sunglasses to protect your eyes
Long-term exposure to sunlight can cause headaches and dizziness. Wearing sunglasses can help protect your eyes from UV rays and strong light. Outdoor sunlight can be up to 25 times stronger than indoor light, and sunglasses can reduce the intensity, improving visual clarity.
4. Wear a visor for breathability
If you want something to shield your head from the sun, a visor is a great choice. When buying a hat, opt for a visor because regular hats are narrow and don't dissipate heat well. Visors not only help with heat dissipation but also provide good sun protection. They are also lighter compared to regular hats.
5. Hydration is crucial
The higher the temperature, the more you sweat, leading to a greater loss of body fluids and electrolytes. Therefore, you should hydrate before, during, and after your run. Maintaining a balance of water and electrolytes is very important when running in hot weather. While increasing your water intake during runs, follow the principle of 'small amounts, multiple times' rather than drinking a lot at once.
6. Choose the right time to run
Whether you're a beginner or an experienced runner, it's advisable to avoid running during the hottest parts of the day, such as noon and afternoon. Instead, opt for early morning or evening runs. If you must run during the day, choose shaded areas. If the temperature exceeds 32°C, it's not recommended to run outdoors for long periods due to the high risk of heatstroke.
What are the misconceptions about sun protection?
Not getting tanned means no need for sun protection
Some people have naturally fair skin that either doesn't tan or returns to its original color after a while. However, not tanning means there's less melanin in the skin, which also means less protection against UV rays, making it more susceptible to damage. Even if you don't tan temporarily, the cumulative damage from UV rays over time shouldn't be ignored.
Poor skin doesn't need sun protection
Some runners think that since their skin is already bad, they don't need sun protection. This is a big mistake. Poor skin quality is often due to dehydration and low sebum secretion, or because the skin is thin and the epidermis is atrophied, resulting in poor protective ability. Such skin is more prone to problems under UV exposure and thus needs more protection.
No need for sun protection on cloudy days
Some people believe that UV rays are only strong in high temperatures. However, research shows that UV intensity is not directly proportional to temperature. The need for sun protection depends on the UV hazard level, not the temperature. On a windy sunny day, the temperature might not be higher than on a muggy rainy day, but the need for sun protection is still evident.
Only applying sunscreen to the face and ignoring the head
After applying enough sunscreen and wearing sunglasses, we often neglect the head. If the head is exposed to UV rays for a long time,it can damage the molecular structure of the hair, destroying its protective oils, leading to split ends and dryness.Hair color can also fade. Additionally, prolonged exposure of the head to sunlight can cause nausea, vomiting, and other symptoms of heatstroke.
Summary
Whether it's sunny or cloudy, if you're running for a long time in high summer temperatures, both male and female runners should apply sunscreen. Apply it at least 20 minutes before heading out to ensure it is absorbed into the skin.
If you plan to run for two hours or more, it's necessary to carry sun protection gear and reapply sunscreen. This not only protects your skin from sunburn but also delays skin aging caused by sunlight.
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