As the weather warms up, it’s tempting to make the most of the summer rays and go for a run in the sun. I’ll admit that it feels good to have the sun kiss your face, and I’d be lying if I said I don’t like seeing a sock and running short tan line on my normally ghostly white legs.

But getting a running tan can mean skin trouble down the road and one of them is a killer. As a runner you are in the high risk category for skin cancer and people with fair skin, skin that burns easily, have lots of moles, and a family history of skin cancer are at greater risk.

While you’re spending time building up your cardio, strengthening your legs and running more kilometres, you may be building up skin damage that could come back to haunt you.

A study of 210 male and female runners aged 19-71 by dermatologists at the Medical University of Graz in Austria found that marathon runners are at higher risk for melanoma, the deadliest form of skin cancer. The research found that compared to men and women non-runners, the runners had more “atypical” moles, more skin lesions suggestive of basal and squamous cell carcinoma, and more age spots or liver spots that result from sun damage. All of which are risk factors for melanoma.

Outrun the sun to avoid skin cancer

The most obvious reason for their increased risk was their excessive exposure to the sun’s ultraviolet rays. To make matters worse, almost all the runners tended to wear shorts and short-sleeved or sleeveless shirts, leaving their legs, arms, and upper back sun-exposed, and just over half (56%) regularly used sunscreen. The researchers also pointed to another factor in the runners’ increased melanoma risk: depleted immunity from all the high-intensity exercise, which may have left them more vulnerable to skin damage.

When it comes to over-exposure, prevention is key. Once you have too much sun, you can soothe the burn, but you cannot undo the potential damage which won’t be seen for five, 10 or even more years. So if this research has you scanning your skin for darkened moles or looking in the mirror for age spots, then it’s time you started looking after your skin to reduce your chances of skin cancer in years to come.

For those heading out into the sun for a run, follow these tips to help keep your skin healthy.

Time your run

Run during hours when the sun is less intense. Generally it is strongest between 10 a.m. and 4 p.m. If you train during those hours, find shady places to run.

Apply sunscreen first 

Put sunscreen on before your running clothes. This will give it time to soak in, and keep you from applying it less thoroughly or forgetting it altogether because of pre-run excitement. Use an SPF 15 or higher sunscreen. Look for stick formulations, sport, or water-resistant versions.

Apply sunscreen before you put on your running clothes

Reapply often 

Reapply sunscreen every two hours for best protection. If you sweat a lot, then you’re probably also sweating off your sunscreen, so reapply often.

Protect you head 

Wear a hat so your scalp doesn’t get burned and put on some UV-blocking sunglasses. Polarized lenses help beat the glare.

Suns out, guns away 

Think twice before running shirtless. Instead wear a lightweight, breathable shirt (look for clothing made with UPF fabrics) and consider sun-protective sleeves for exposed arms. Wear clothing that is tightly woven and darker in color so less UV radiation reaches your skin.

Get a skin check 

Early detection is imperative for effective skin cancer treatment. Have your doctor check moles that have recently changed shape or are oozing, skin lesions that won’t heal, or new growths.

Recommended products 
I stay sun smart by applying Invisible Zinc Facial Moisuriser with SPF 30+ to my face and neck and Milk Dry Touch 50+ Sunscreen to my arms, back and legs. I find both these products easy to apply and resistant to sweating. I also wear a Headsweats visor to  further protect my face and pair of Sunwise Breakout Turquoise sunglasses to shield my eyes from the harsh Australian sun and harm ultraviolet rays.

My favourite sunscreen is Milk SPF 50+ sunscreen