The Surprising Benefits and Precautions of Running in The Sun

Running under the sun may initially seem like a questionable idea due to the potential risks involved, such as cancer, premature aging, age spots, burns, and tan lines. However, contrary to popular belief, running in the sun can actually be highly beneficial when done correctly and with proper precautions. Let’s delve deeper into this topic.

Drawbacks of Running in the Sun
To begin with, it’s worth noting that some sun exposure is beneficial and even recommended. The sun’s ultraviolet B (UVB) rays provide the energy needed for vitamin D synthesis in your skin cells. Vitamin D, in turn, aids in calcium absorption, which is essential for maintaining strong bones. Without sufficient vitamin D, calcium absorption becomes inadequate.

However, as with any good thing, excessive sun exposure comes with a plethora of risks, ranging from aesthetic concerns to severe and potentially fatal health issues.

Harmful Effects of UV Rays
The same UVB rays that facilitate vitamin D production can pose serious threats to your skin’s health when overexposed. Moreover, UVB rays are only one type of UV radiation emitted by the sun, with the other type being ultraviolet A (UVA) rays.

UVA rays account for approximately 95% of the total radiation reaching the Earth’s surface. They possess the longest wavelength among all forms of UV radiation. Unlike UVB rays, UVA rays cause premature aging, including the development of wrinkles and age spots. They penetrate the epidermis, the outermost layer of your skin, and damage cellular DNA. Additionally, UVA rays are emitted with consistent intensity regardless of cloud cover or sunlight.

UVB rays, on the other hand, are primarily responsible for sunburn, skin reddening, and skin cancers. The intensity of UVB emissions varies depending on location and time of day, peaking around mid-day in the United States. Therefore, if you plan on running in the sun, it’s advisable to take this into account and plan your activities accordingly.

Additional Facts:
A study published in the Archives of Dermatology (now called JAMA Dermatology) revealed that marathon runners have a higher prevalence of age spots and abnormal moles compared to the general population. This increased risk indicates a higher susceptibility to malignant melanoma.
Running in the sun for extended periods not only exposes individuals to the risk of age spots and abnormal moles, but intense and prolonged exercise, whether indoors or outdoors, can also make the skin more vulnerable to damage. Intense exercise, such as that involved in marathon training, suppresses the immune system.
In addition to more severe conditions like melanoma, a weakened immune system also increases susceptibility to blisters and chafing.

Benefits of Running in the Sun
Despite the potential risks outlined above, there are indeed positive aspects associated with running in the sun.

One of the most significant benefits, as mentioned earlier, is the production of vitamin D. As previously explained, vitamin D plays a crucial role in promoting stronger bones by enabling calcium absorption. However, it’s important to understand the consequences of vitamin D deficiency.

Numerous conditions and diseases have been linked to vitamin D deficiency, including depression, prostate cancer, colon cancer, breast cancer, heart disease, and weight gain. Conversely, individuals with high vitamin D levels have a significantly lower risk of developing these diseases.

Nitric Oxide
Sunlight offers additional health advantages. Our skin naturally contains a substantial amount of nitric oxide, a compound that reduces blood pressure by dilating blood vessels, thereby lowering the risk of strokes and heart attacks. Sunlight stimulates the release of nitric oxide into the bloodstream.

Running in the Sun Can Boost Performance
Surprisingly, running in the sun may actually enhance your speed and performance. A study presented at the American College of Sports Medicine in 2014 revealed that cyclists experienced an increase in speed after just 20 minutes of exposure to UVA rays from a UVA lamp. This improvement can be attributed to the release of nitric oxide, which increases blood flow and oxygen delivery to the muscles.

Ensuring Safety
Now that you’re aware of the benefits, you might still be concerned about the risks associated with running in the sun. However, it’s crucial to remember that running in the sun can be advantageous if you take the necessary precautions. The first and foremost precaution is to wear sunscreen.

While it’s true that sunscreen reduces the amount of vitamin D produced by your body, experts assert that the difference is not substantial. You will still produce an adequate amount of vitamin D while protecting your skin.

Additionally, ensure that your diet includes sufficient antioxidants. Antioxidants offer numerous benefits and help strengthen your skin’s defenses against sun damage.

Lastly, be vigilant about any changes in your skin. Regularly examine your skin for abnormalities and visit a dermatologist at least once a year for a thorough skin cancer screening. If you feel that the sun exposure is too intense, it is wise to cover up with appropriate running clothing, such as sports arm sleeves and leg sleeves.

By following these guidelines with care, you can enjoy the benefits of running in the sun while minimizing the associated risks.