Summer on the Run: Preventing Dehydration

By: Humberto Hernandez, B.A.
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We participate in outdoor activities such as running because they are good for us. However, we do not always consider the damage that we are doing to ourselves while we are out enjoying a summer run in the sun. Though we may remember to lace up the perfect trainers and stretch to prevent injury before we take off on our daily run, we do not usually think as carefully about the damage that we are about to inflict upon our skin every time we are out on the trail. In a recent study (Ambros-Rudolph et al., 2006), marathon runners were found to be at greater risk for malignant melanoma and nonmelanoma skin cancer in comparison to a control group. Surprisingly, only 56.2% of runners participating in the study reported using regular use of sunscreen. Below are some tips to save your skin:

• Waterproof sunscreen, spf 30 with broad spectrum protection

• Put it on 20 minutes prior to your run to allow for absorption into the skin

• Put on lightweight clothing that minimizes direct exposure to the sun (e.g. longsleeve shirts, hats)

• Avoid running in the afternoon; try a morning or late afternoon run

Taking these precautions into consideration may help to keep your skin healthy years later. American marathoner, Deena Kastor, can attest to that, citing poor sun protection in her early years for being diagnosed three times with malignant melanoma (RW).

Stay safe and don't forget the sunscreen!

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References http://www.runnersworld.com/article/0,7120,s6-238-267-269-11988-0,00.html Sun reflections; Deena Kastor shares her skin-protection insights

Ambros-Rudolph, C.M., Hofmann-Wellenhoff, R., Richtig, Muller-Furstner, M., Soyer, H.P, & Kerl, H. (2006). Malignant melanoma in marathon runners