Running Under the Sun - Sun Protection

I was told by a friend that I should do a post on sun screen / sun protection for runners. Since living in Miami this is a pretty relevant issue and the rest of the country is on spring break and dreaming of summer, here’s that post.

 

I, probably like many runners, don’t think much about the sun when I head out for a run, other than how hot it will make things. I’ve paid the price for that over sight the last couple of weekends running in the sun and coming home pretty burned. Not only painful, this can be dangerous too. Also, studies have shown that marathoners may have a higher risk of skin cancer because of the increased time in the sun and the compromised immune system from the high intensity exercise. The easiest way to avoid the problems is sunscreen…

 

Some simple, yet often unknown things about sunscreen;

• Sun screen is currently rated in SPF, “Sun Protection Factor”. This factor is generally between 2 and 100. Key term in all of this is FACTOR. It must be used with a constant to give you any idea of how effective it is. This constant is how long it takes YOUR skin to redden in the sun. If you get burned in 10 minutes without sunscreen, SPF 25 will supposedly give you roughly 250 minutes (10 x 25).
• Sun screen offers everyone different amounts of protection depending on their own skin sensitivity.
• Different sun conditions will change the sun screen effectiveness… You may take 15 min to burn in one place, but 5 min to burn at a higher altitude or different time of day.
• Apply sunscreen well before heading outside (at least 20 minutes) to give it time to soak in.
• Reapplication is important as the sunscreen breaks down, wears off or is sweat off.
• Many sunscreens only protect against UVB light, but it’s the UVA light that causes more skin damage. Look for “broad spectrum” protection from your sunscreen.
• Studies show that most people under apply sun screen, using only about ¼ the recommended amount, which drastically reduces the effectiveness.
• Sun screen has a shelf life of about 3 years.
• Sun screen breaks down at high temperatures. The ultraviolet absorbing chemicals in sunscreen break down at temperatures exceeding 77 degrees F, so that bottle of sunscreen you left in the car at the beach or during your long run may be no more than moisturizer.

Now something a little scarier: in a recent (May 2010) study by the Environmental Working Group of 1400 products with SPF ratings, only 39 (8%) received the highest safety rating. http://www.ewg.org/2010sunscreen/full-report/

 

Want more scary news? People using high SPF sunscreens actually have a higher rate of skin cancer, probably because of the false sense of security this high rating gives them. They stay in the sun even longer still getting burned. Also, high SPF sunscreens, while protecting you from sunburn, may not offer much protection from the more dangerous UV radiation which doesn’t burn but causes considerable skin damage and cancer.

 

Want even more scary news? According to the EWG, the FDA is currently investigating if a form of vitamin A (retinyl palmitate), an ingredient in 41% of sunscreens, accelerates skin cancer. There is concern that vitamin A is photocarcinogenic, causing tumors when used on skin exposed to sunlight. http://www.ewg.org/2010sunscreen/9-surprising-facts-about-sunscreen/

 

EWG suggests that sunscreens utilizing minerals such as zinc and titanium which are stable in sunlight and don’t appear to have chemicals that penetrate the skin into the blood stream. Check out EWG’s site for more information and to see the sun screens they rate most highly.

 

 

OTHER SOURCES OF PROTECTION

 

Now that we realize sunscreen may not be the end all of sun protection let’s mention a few other things to look at.

 

• Try to avoid the sun between 10am and 3 pm. This is when the sun rays are most harmful.
• Look for shady trails during mid day runs. Not only are trails fun to run on, but the shade will save you some sun exposure and hopefully make things a little cooler.
• Wear a hat. Wear a hat for protection, you can find hats with neck flaps to protect your neck and ears or use a visor if you find a full hat too warm.
• Wear sun protective clothing. Make sure your running shirt has UV protection, and if possible, wear long sleeves. If you can’t bear long sleeves during your run, put on a light long sleeve shirt afterwards to help limit your exposure.
• Don’t forget your eyes. UV rays can damage your eyes too; make sure any sunglasses you wear have 100% UV protection.

Bottom line: don't be afraid of the sun, but make sure to take the proper precautions to keep yourself running safe.

Marathoners have a higher risk for skin cancer: http://www.skincancer.org/running-into-the-sun.html