Run and Repair: Skin Care Tips for Race Training
by RUNGRL Staff
As you embark on your race training journey, whether it's for a marathon, half-marathon, or any other distance, your skin deserves special attention. Active Black women who are committed to training for races face unique skincare challenges, from the sweat-drenched workouts to the long hours spent outdoors. To help you maintain a healthy complexion while pursuing your running goals, we've compiled a comprehensive guide of skin care tips tailored to race training.
Pre-Run Skin Prep
Before heading out for a run, it's essential to prepare your skin. Pre-run skincare helps protect your skin from environmental factors and prepares it for the sweat-inducing workout. This includes anti-chafing balm to prevent chafing and the marks and hyperpigmentation that repeated friction can leave, and sun protection, even when it’s overcast out.
We know that “Black don’t crack” myth is still going strong, but the truth is, while Black Americans tend to develop melanoma at the lowest rate of any race (about 1 in 100,000), melanoma tends to be deadlier for Black people according to the CDC, since they’re often are diagnosed at later stages. The Washington Post also reported that “Black melanoma patients have the lowest rates of survival in the years after their diagnosis.”
Running outdoors exposes your skin to the sun's harmful UV rays, which can lead to sun damage. Logging in a ton of miles means your sun is taking on a ton of this kind of exposure, even when it’s overcast outside. Be sure to cover and protect your skin properly, with both clothing and sunscreen.
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Hands Off During the Run
Touching your face during workouts can transfer sweat and bacteria, potentially leading to breakouts. Keep a clean towel or blotting sheets to help you blot away sweat without touching your face, reducing the risk of adding to bacteria and skin irritation. If you’re someone who can’t seem to avoid touching your face, tuck some hand sanitizer into your running vest or belt to at least make sure your hands stay clean while you’re out.
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Post-run Skin Rejuvenation
After a workout, it's crucial to thoroughly cleanse your skin to prevent breakouts and maintain skin health. Try not to stay in your damp, sweaty workouts for longer than 30 minutes post-run. Get that bacteria washed off as soon as possible to prevent bacteria.
The American Academy of Dermatology recommends a Benzoyl peroxide wash to kill the bacteria that causes acne and help reduce body odor after a workout (also caused by bacteria).
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Weekly Skin Refreshers
Incorporate a detoxifying mask into your weekly routine to gently exfoliate away the sweat, salt and road grime you’ve been throwing at your skin for all those miles. Go for a deeper clean to allow the products to slough off all the sweat, pollutants and impurities for a smooth, radiant complexion.
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Hydration Inside and Out
You knew we were going to say it. You need to be drinking more water! Of course those energy drinks and electrolyte drinks feel great during and after the run, but there’s no substitute for pure H2O when it comes to restoring your hydration and giving your skin what it needs.
Runner’s World recommends “drink one liter of water for every 1,000kcal you burn daily. (An average male burns around 2,500kcal a day, a runner covering five miles a day more like 3,000kcal.) In general we need two to three liters of liquid a day – half from food and half from fluids.”
If you’re deep into race training, you’ll want to amp that up to make sure you’re replenishing all that much needed hydration.
And of course, repair and protect that skin barrier by being diligent with your moisturizer.
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Race training demands dedication and perseverance, and your skincare routine should complement your hard work. By incorporating these tips into your regimen, you can keep your skin healthy, radiant, and race-ready.
Remember that consistency is key, and the right skincare routine can help you look and feel your best as you cross the finish line with confidence. Embrace your training journey, and let your skin glow as you conquer your running goals!
