The importance of sun protection for triathletes and runners

Undoubtedly, the appearance of the sun always brings a welcome change to training and racing, especially after a long dark, cold and wet winter, but it comes with its own risks which all athletes should be aware of.

The sun emits UV radiation primarily in the form of UVA and UVB rays. Essentially UVA causes skin Ageing and UVB causes skin Burning. These powerful rays cause changes within the skin’s DNA and over time this can potentially lead to the development of skin cancers.

People participating in outdoor sports and endurance sports, in particular, are inevitably exposed to considerable amounts of UV radiation and should take this into consideration when training & racing.

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Being sunburnt just once every 2 years can triple your risk of developing melanoma skin cancer compared to never being burnt. ⛔🔥

Skin cancer rates are increasing worldwide. Around 16,000 people are diagnosed with melanoma each year in the UK.

Ways to protect yourself:
✅ Apply SPF 30+ liberally 15 minutes before going outside ☀️
✅ Check your sunscreen has a UVA 4 or 5 star rating ⭐⭐⭐⭐
✅ Reapply after swimming, heavy sweating or every 2-3 hours if possible 😅
✅ Wear a hat and sunglasses 🕶️
✅ Don’t forget to apply to your lips and ears

Things to remember:
✅ UV rays penetrate clouds so you can burn on an overcast day ⛅
✅ Those with fairer skin types or light/red hair are at increased risk of burning
✅ Avoid direct sun when strongest between 11am and 3pm where possible 🕚🕒
✅ Check your skin regularly for new or changing marks and moles 🔎

Further reading - https://www.bad.org.uk/skin-cancer/sunscreen-fact-sheet