Running comes loaded with benefits, which far outweigh its issues, drawbacks or cons. However, the downsides to running as a physical activity exist, too. One such long-term implication of running is how exposure to harsh weather damages the skin. Runner’s face, for instance, is carried with pride by long-distance runners. But it is, in essence, skin losing its dexterity, and that is not exactly a good thing.
What causes runner’s face?
Runner’s face is a term used to describe the changes in the countenances of seasoned runners. Typical signs of a runner’s face include a saggy, shrunken and aged (wrinkled and leathery) face and skin losing its sheen and looking tired. “People running for a long time can face the loss of skin elasticity, which depends upon collagen and elastin fibres, which make the skin look supple,” informs Dr Subhashini Mohan, dermatologist, Fortis Malar Hospital, Chennai.
Running long distances burns calories, and the body loses fat — including facial fat. As there is a substantial layer of fat on the face, losing it makes the profile look lean and hollow. This, coupled with harsh weather, will impact the collagen and elastin, causing faster ageing of the skin. Extended sun exposure while running leads to premature wrinkles because ultraviolet rays damage epidermal cells (cells in the outer layer of skin) and release free radicals, damaging collagen and elastin fibres.
With the reduction in facial muscle and fat, muscles loosen up and start to sag as they are unable to counter the pull from the earth’s gravity. “Due to sun exposure, the facial muscles supporting or holding the skin tight loosen up,” says Dr Sachith Abraham, consultant dermatologist at Dr Sachith’s Skin Clinic and senior consultant at Manipal Hospitals, Bengaluru. “Prolonged exposure to the sun damages the collagen and elastin, which causes wrinkles and saggy face. When you keep running continuously, the support mechanism is not enough to hold the skin firm.”
How to minimise the effect of runner’s face
Athletes can prevent or minimise the effect of runner’s face through simple measures.
The ideal scenario would be to go running before sunrise or after sunset. “People can avoid running between 10am and 4pm. This will help avoid the harsh ultraviolet rays,” says Dr Mohan. If this is not possible, one can wear breathable clothes and additional sun protection gear, such as caps and arm sleeves to avoid sunspots and wrinkles.
Applying good sunscreen is also a must before running. In fact, runners should carry sunscreen with them so that they can reapply it during the exertion too, every hour or so. Doctors recommend using a broad-spectrum sunscreen with SPF 50 rating.
Moreover, one should drink plenty of water and consume a balanced diet, which includes proportional quantities of healthy fat. A nutritious diet helps in removing free radicals and prevents the loss of skin fat.
Running continuously for longer periods of time causes electrolyte imbalance and loss of water. So, keeping yourself constantly hydrated while running also helps keep the skin from dehydrating.
Skincare routine for runners
For runners, the first rule is to not wash the face with harsh soap too frequently, as it removes natural moisture from the skin.
Moreover, one should use a moisturiser and apply sunscreen at regular intervals. As runners sweat, the sunscreen also gets removed, making constant reapplication through the course of the run essential. Runners can also use anti-ageing creams containing retinol at night to help keep the skin supple and healthy.
Nutritious food, keeping hydrated and applying sunscreen are the three things that can help take care of the skin and minimise the effects of runner’s face.
Takeaways
- Runner’s face is a term used to describe the changes in the skin typically seen in long-distance runners. It is primarily caused by prolonged exposure to the sun.
- In this condition, the face starts looking saggy, shrunken and leathered. It also leads to premature ageing of the skin.
- To minimise its effects, runners should carry and wear sunscreen while out for their runs. Hydrating and eating nutritious food can also help manage runner’s face.
