Hello my fellow runners! It appears that
Mother Nature has finally given Old Man Winter the big old boot! On March 30th
we had what will probably be our last huge snowstorm! When I went to bed the
night before it didn’t look like it was snowing all that bad. The next morning
though, I was amazed to find five fresh inches of some of the heaviest snow of
the year covering everything. Thank God for my snow blower. Even this endurance
athlete wasn’t going to try that stuff with a shovel.
After that big storm everything started to
warm up. It’s incredible how much just a little rise in temperature along with
some sunshine can boost my spirits. It seems like I’m not the only one.
Everything’s coming alive again!
With the added sunshine on its way I started
to poke around the house for something that I haven’t needed since last summer,
sunscreen. About three years ago I had a severe allergic reaction when I
switched to a different shampoo. It got so bad that I had to go see a
dermatologist about it. I’d never been to one before. I thought he’d examine my
head, prescribe some medication to make the insane itching go away and that
would be the end of it. But, along with doing that he also examined the rest of
my skin. He noticed an irregular shaped mole on my stomach and decided that it
needed to be removed and tested for skin cancer. All I can say is ouch! The procedure
absolutely sucked! But, I was assured that was the worst of it, that they’ll
get the biopsy results in about a week and that there’s nothing to worry about.
He told me that it’s most likely non-cancerous.
Well, it wasn’t. Three days later I got a return
call from his office They told me that I needed to come in as soon as possible.
The entire mole needed to be removed. I made another appointment and was
subjected to another painful procedure at my wound site. Double ouch!
Runners, especially long-distance ones, face
huge challenges with regards to keeping sun safe while were out there on the
roads and trails. We’re out in the sun for hours at a time, we wear little
clothing and sweat like crazy.
What is skin cancer? Skin cancer is the
direct result of a person’s exposure to the sun’s harmful ultraviolet (UV)
radiation. A person’s exposure to UV rays can increase their risk of developing
the two most common forms of skin cancer, squamous and basal cell carcinoma.
According to the American Skin Cancer Foundation, marathoners typically have
more small moles and large atypical ones due to our prolonged exposure to the
sun while training and racing. Both of these factors increase our risk of
developing the deadliest form of skin cancer, melanoma. All of those training
miles we log can also decrease our immune system and make us more susceptible
to skin cancer.
Even with those challenges, there’re some simple
things that we can do to protect ourselves. Hit the trails! Instead of running
on the open road, try the trails. When running on a trail you’ll find much more
tree cover which can help block the sun’s rays. As an added bonus, that extra tree
cover may slightly reduce the temperature and make training more comfortable.
Throw on a hat and sunglasses! Most running
hats are now typically made with material that wicks sweat. They’re quite
comfortable, will help block the sun from your eyes and absorb some of your
sweat. Running sunglasses will protect your eyes from UV rays, give you
increased vision and most typically have venting slits to prevent fogging.
Wear clothing! Even though it’s blazing hot
outside this is a must. Wearing clothing is the most effective form of sun
protection. There are numerous different clothing options to choose from. Some running
clothing now even has sun protection woven into the fabric. Clothing will help
to absorb your sweat and keep you cooler.
Wear
sunscreen! Sunscreen is obviously a must. But, it can be a tricky thing to use
when running. Keep in mind that the recommended lifespan of whatever sunscreen
that you use decreases when you start sweating. So, if you’re going for a long run
that day you may want to pack a bottle so that you can reapply. Shoot for a
sunscreen with a SPF (Sun Protection Factor) of 30 or higher. I’ve found that
sport spray on sunscreen is lighter than creams, easy to apply and easier to
pack. The only drawback is that it’ll run into your eyes when you begin to
sweat. I To solve this I use a cream on my face. Don’t forget to use chapstick
with UV protection too.
Run during non-peak sun hours! The sun is at
its peak from 11 AM to 3 PM . So, avoid that time frame. That
way you’ll avoid the highest exposure and temperature times. Also, pay close
attention to the UV index rating for that day. Most weathers apps and
forecasters now include this number during the summertime. It’s scored one
through ten. Ten is the highest exposure risk. Consider taking it inside that
day to a treadmill.
I learned not to play around with the sun.
I’ve been lucky and haven’t had any other issues. I’m not going to stop running
in the sunshine. It’s one of the best things that I love. But, I am going to
protect myself. You should too.
Ride that lightning my friends and buy some
sunscreen…
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