By Dr. Guy Chamberland
Sun, wind, and miles: protecting the skin of endurance athletes
Running a marathon means pushing your physical and mental limits. But along the miles, another organ is put to the test: the skin. Constantly exposed to sun, wind, pollution, and sweat, your skin directly impacts both your comfort and your performance. Protecting it is not a luxury—it’s a true sports health strategy.
Main Aggressors
The sun: Even in autumn, UVA and UVB rays penetrate clouds and cause sunburn, premature skin aging, and increased risk of skin cancer. Sweating further reduces the effectiveness of sunscreen.
The wind: Common in Quebec, wind dries out the skin, weakens the skin barrier, and increases irritation—particularly on the face and lips.
Pollution: Invisible but very present in cities, it fuels inflammation and slows down skin recovery.
Sweat: Essential for regulating body temperature, sweat contains mineral salts that irritate the skin and compromise the staying power of sunscreen.
Choosing the Right Sunscreen
During a marathon, sunscreen must be both effective and practical:
- SPF 30 to 50 with UVA/UVB protection.
- Water- and sweat-resistant formulas.
- Lightweight texture that won’t run into the eyes.
- Convenient formats like a stick sunscreen for quick touch-ups.
Pro tip: Apply generously 30 minutes before the race, and test your products during training runs.
Simple Preventive Measures
Before the race
- Cleanse and hydrate your skin.
- Apply broad-spectrum sunscreen (face, neck, arms, legs, lips).
- Use an anti-friction balm on sensitive areas.
During the race
- Wear a cap, visor, and sunglasses.
- Reapply stick sunscreen during long runs.
After the race
- Gently cleanse to remove sweat and pollution.
- Apply a soothing, restorative cream.
- Monitor any irritation or sunburn.
Skin Protection and Performance
Healthy, well-protected skin directly supports performance: fewer irritations, better hydration, and faster recovery. Preventing even a minor sunburn means avoiding unnecessary fatigue and discomfort.
In Conclusion
A marathon challenges not only your muscles but also your skin. With a few simple habits—hydration, sun protection, and the right gear—every runner can protect their skin, enhance their comfort, and cross the finish line safely.
