Running outdoors, especially during summer, exposes skin to harmful ultraviolet (UV) radiation. According to the World Health Organization (WHO), UV rays not only cause tanning and sunburn but also increase the risk of skin cancer. For full marathon runners who train and compete for hours under the sun, choosing the right sunscreen is crucial for maintaining healthy skin.

Runners should use sunscreen to protect their skin, especially during summer runs. Photo: Shutterstock

Runners should use sunscreen to protect their skin, especially during summer runs. Photo: Shutterstock

Choose sunscreen with high and stable SPF and PA ratings.

Since marathons are prolonged outdoor activities, sunscreen needs to be as enduring as the runners themselves, providing maximum protection against UV rays. Runners should opt for sunscreen with an SPF of 50 or higher and a PA++++ rating.

SPF (Sun Protection Factor) indicates protection against UVB rays, the primary cause of sunburn. The higher the SPF, the longer the protection. For instance, SPF 50 shields skin for about 500 minutes under standard sun conditions.

PA (Protection Grade of UVA) measures protection against UVA rays, which penetrate deeper into the skin and cause aging. The more "+" signs, the higher the UVA protection, with PA++++ offering the highest level of defense.

If a product doesn't have a PA rating, look for "Broad Spectrum" on the label, indicating protection against both UVA and UVB rays.

Water and sweat resistance are essential.

Since runners perspire heavily, sweat can easily wash away sunscreen. Therefore, choose products labeled "Water-resistant" or "Sweat-resistant." Some sunscreens also offer protection against dust and pollution, which is beneficial for urban runners.

Gel, milk, or spray sunscreens absorb quickly without feeling greasy. Sprays should be applied from a distance of 10-15 cm to ensure even coverage.

According to Runner's World magazine, the best sports sunscreens are lightweight and don't sting the eyes, which is important for high-intensity runners.

Apply sufficient sunscreen and reapply at the right time.

Apply sunscreen 20-30 minutes before sun exposure for optimal effectiveness. The recommended amount is 2 mg/cm2 of skin. For the face and neck, about 1 teaspoon is ideal, and 1 teaspoon for each arm and leg. For full-body application, use about 30g, equivalent to 6 teaspoons.

Reapply every 2 hours or after wiping off sweat, even with water-resistant sunscreen. For long runs, carry a small spray bottle for convenient reapplication.

Don't forget often-missed areas.

Areas like the back of the neck, ears, tops of hands and feet, and lips are prone to sunburn. Use lip balm with an SPF of 30 or higher, and pay special attention to the back of the neck, which receives direct sunlight while running.

Runners in the VnExpress Marathon Hue 2024 chose light-colored clothing, gloves, hats, and sunglasses for sun protection. Photo: VnExpress Marathon.

Runners in the VnExpress Marathon Hue 2024 chose light-colored clothing, gloves, hats, and sunglasses for sun protection. Photo: VnExpress Marathon.

Combine with protective accessories for increased effectiveness.

Sunscreen only protects the skin's surface. Combine it with a wide-brimmed hat, UV-blocking sunglasses, arm sleeves, or long-sleeved shirts with a UPF of 30+ for comprehensive protection.

Healthline recommends that runners wear light-colored, breathable clothing with UV filtering to avoid heat absorption and reduce the risk of heatstroke.

Additionally, multifunctional neck gaiters, lightweight head coverings, and sportswear with UV filters are worth considering for long runs, intense sun exposure, or challenging terrains like sand dunes and city streets.

Hai Long

The VnExpress Marathon Da Nang is scheduled for 20/7, marking Da Nang's second time hosting the race series organized by VnExpress and FPT Online. This year, the starting time has been adjusted to 3 a.m. instead of midnight to mitigate weather effects, minimize traffic disruption, and optimize runners' performance.

Registration is currently open for the Regular phase until 25/6. Readers can find more details here.