Taking a few simple steps to care for your skin is always important during long periods out in the sun, even if the weather is a little chilly.<\/p>\n
ALSO READ:\u00a0Athletes share their lockdown routines to keep focused and fit<\/a><\/h4>\nHere are several tips to keep in mind to protect your skin:\u00a0<\/strong><\/p><\/div>\n\u2022 Wear sunscreen:<\/strong><\/p>\nWhether the sky is sunny or overcast, or the weather is hot or cold, all runners should wear sunscreen.<\/p>\n
Use a sunscreen with at least 30 SPF and that protects against ultraviolet light and UVB rays, the sun\u2019s most damaging forms.<\/p>\n
Apply the sunscreen 20 minutes before heading out the door or before a race to ensure it is absorbed into the skin.<\/p>\n
If you are planning to run two hours or longer, bring a small travel-size sunscreen along to reapply.<\/p>\n
Besides protecting your skin from sunburn, wearing sunscreen regularly reduces skin aging.<\/p>\n
\u2022 Dress for the sun:<\/strong><\/p>\nOpting to wear a shirt instead of going shirtless or just in a sports bra will prove beneficial in the end.<\/p>\n
Certain fabrics are designed and labelled as \u2018sun protective\u2019.<\/p>\n
In addition, even though lighter-coloured fabric might feel cooler, darker fabrics shield more against ultraviolet rays.<\/p>\n
\u2022 Cover vulnerable spots:<\/strong><\/p>\nThe most vulnerable body parts to the sun\u2019s rays are the ears, lips, shoulders and the top of the head.<\/p>\n
These areas have a higher incidence of skin cancer.<\/p>\n
To avoid extra damage and sunburn, apply sunscreen liberally to these areas.<\/p>\n
Also, try wearing a cap or visor to block the sun.<\/p>\n
Besides protecting your skin, the cap will keep your head cool on long runs in the sun.<\/p>\n
ALSO READ:\u00a0Running heroes shine<\/a><\/h4>\n\u2022 Avoid chafing:<\/strong><\/p>\nChafing is the result of friction or skin-on-skin contact.<\/p>\n
Running, which often entails sweat, can increase the amount of chafing.<\/p>\n
To avoid this invest in an anti-chafing stick, ointment or even petroleum jelly.<\/p>\n
Also, be sure your running attire fits properly; ill-fitting and loose clothing can lead to chafing.<\/p>\n
\u2022 Eat Vitamin D:<\/strong><\/p>\nVitamin D, or the \u2018sunshine vitamin\u2019, has many important functions, including promoting bone health.<\/p>\n
However, it is better to eat it than to absorb it.<\/p>\n
Vitamin D can be found in fish, oysters, tofu and soya milk, fortified dairy products, eggs and other foods.<\/p>\n
You can also take an easily available off-the-shelf vitamin D supplement to supplement your running needs.<\/p>\n
Tips supplied by Netcare 911.<\/i><\/p>\n
Hav<\/strong>e a story?<\/strong><\/p>\nContact the newsroom by emailing: Melissa Hart (Editor)\u00a0<\/span>germistoncitynews@caxton.co.za,<\/a>\u00a0<\/strong>Leigh Hodgson (News Editor)\u00a0<\/span>leighh@caxton.co.za\u00a0<\/a><\/strong>or Busi Vilakazi (Journalist)\u00a0busiv@caxton.co.za.<\/strong><\/a><\/p>\nAlso follow us on:<\/p>\n
\u2022 Wear sunscreen:<\/strong><\/p>\n Whether the sky is sunny or overcast, or the weather is hot or cold, all runners should wear sunscreen.<\/p>\n Use a sunscreen with at least 30 SPF and that protects against ultraviolet light and UVB rays, the sun\u2019s most damaging forms.<\/p>\n Apply the sunscreen 20 minutes before heading out the door or before a race to ensure it is absorbed into the skin.<\/p>\n If you are planning to run two hours or longer, bring a small travel-size sunscreen along to reapply.<\/p>\n Besides protecting your skin from sunburn, wearing sunscreen regularly reduces skin aging.<\/p>\n \u2022 Dress for the sun:<\/strong><\/p>\n Opting to wear a shirt instead of going shirtless or just in a sports bra will prove beneficial in the end.<\/p>\n Certain fabrics are designed and labelled as \u2018sun protective\u2019.<\/p>\n In addition, even though lighter-coloured fabric might feel cooler, darker fabrics shield more against ultraviolet rays.<\/p>\n \u2022 Cover vulnerable spots:<\/strong><\/p>\n The most vulnerable body parts to the sun\u2019s rays are the ears, lips, shoulders and the top of the head.<\/p>\n These areas have a higher incidence of skin cancer.<\/p>\n To avoid extra damage and sunburn, apply sunscreen liberally to these areas.<\/p>\n Also, try wearing a cap or visor to block the sun.<\/p>\n Besides protecting your skin, the cap will keep your head cool on long runs in the sun.<\/p>\n \u2022 Avoid chafing:<\/strong><\/p>\n Chafing is the result of friction or skin-on-skin contact.<\/p>\n Running, which often entails sweat, can increase the amount of chafing.<\/p>\n To avoid this invest in an anti-chafing stick, ointment or even petroleum jelly.<\/p>\n Also, be sure your running attire fits properly; ill-fitting and loose clothing can lead to chafing.<\/p>\n \u2022 Eat Vitamin D:<\/strong><\/p>\n Vitamin D, or the \u2018sunshine vitamin\u2019, has many important functions, including promoting bone health.<\/p>\n However, it is better to eat it than to absorb it.<\/p>\n Vitamin D can be found in fish, oysters, tofu and soya milk, fortified dairy products, eggs and other foods.<\/p>\n You can also take an easily available off-the-shelf vitamin D supplement to supplement your running needs.<\/p>\n Tips supplied by Netcare 911.<\/i><\/p>\n Hav<\/strong>e a story?<\/strong><\/p>\n Contact the newsroom by emailing: Melissa Hart (Editor)\u00a0<\/span>germistoncitynews@caxton.co.za,<\/a>\u00a0<\/strong>Leigh Hodgson (News Editor)\u00a0<\/span>leighh@caxton.co.za\u00a0<\/a><\/strong>or Busi Vilakazi (Journalist)\u00a0busiv@caxton.co.za.<\/strong><\/a><\/p>\n Also follow us on:<\/p>\nALSO READ:\u00a0Running heroes shine<\/a><\/h4>\n
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