Running
Sun protection guidelines for those participating, spectating, or working in sport or outdoor recreation. The following specific tips have been developed with the help of the Brighton Marathon.
Running
- Apply a broad-spectrum product with an SPF 30 or higher, paying special attention to your ears, nose, and shoulders, as well as other areas which are prone to burning.
- Get into the habit of applying sunscreen 20 minutes before you start activity to ensure it sets.
- Once applied to the skin, reapply sunscreen every 2 hours to all exposed parts.
- Ideally, wear a top that covers your shoulders.
- If wearing a ‘racer back’ style top, ask for help to reach the tricky bits with sunscreen.
- Wraparound ‘running’ sunglasses will protect the eyes against the sun, as well as wind, dust, and insects so are worth the investment.
- A peaked cap is a great way to protect the head but not ears or neck, so ensure you protect these areas with sunscreen.
- Wearing a visor or a sweatband (on wrists as well as head) is a great way to avoid and remove sweat and prevent sunscreen running into eyes.
- Runners are highly susceptible to overheating. To avoid this, rest if too hot and keep a bottle of water on hand to remain fully hydrated.
- The sun is strongest between 11am and 3pm so, if possible, on clear sunny days, try to train outside of these hours.
- Whilst spectating or waiting to compete, do so in a shaded area, out of direct sunlight.
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