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It’s no secret that runners face a higher risk of sun damage—long hours outside and skipped sunscreen reapplications have left many with scorched backs, faces, and legs. But a 2025 study in Dermis suggests that runners’ skin damage is caused by more than just sun exposure. Sweating, dehydration, poor nutrition, and lack of recovery all take a toll on your skin, speeding up aging and increasing cancer risk.
“There’s been a lack of research on how outdoor environments affect endurance athletes,” says Kelly Frasier, D.O., a Dermatology Clinical Trials Research Fellow and the review’s lead author. “We’re hoping to start filling that gap.”
Here are all the ways the research team found runners’ skin to be at risk—and simple ways you can combat the culprits to keep your skin in shape.
The Culprit: Oxidative Stress
When pushing through long runs or tough workouts, your muscles guzzle oxygen—up to 20–30 times more than at rest. That surge in oxygen ramps up the production of reactive oxygen species (ROS), unstable molecules that can damage cells. For endurance athletes, that extra ROS can overwhelm the body’s natural defenses, leading to oxidative stress. This kicks off a chain reaction that damages cell membranes, disrupts the skin barrier, and leads to premature aging, wrinkles, and even skin cancer risks.
Combat it: Eating foods rich in vitamins C and E, polyphenols, and carotenoids (like berries, leafy greens, nuts, and colorful veggies) can neutralize ROS. Some athletes also use antioxidant supplements, but talk to a medical professional before adding those. And of course, use broad-spectrum sunscreen and moisturizers with ceramides to support your skin barrier from the outside.
The Culprit: Excessive UV Radiation
The study found that endurance athletes, who spend long periods outdoors, can reach unsafe levels of UV radiation (UVR) exposure in under 20 minutes, putting them at higher risk for premature skin aging and skin cancers.
UVR can actually disrupt skin’s DNA, break down key proteins like collagen and elastin, and even weaken the immune system’s ability to spot and fix this damage. This triggers a cycle of inflammation and makes your skin less resilient. Add cold, dry air and strong winds, and the skin barrier is further compromised, leading to irritation, microtears, and even eye damage like UV keratitis.
Combat it: This one’s super simple. “Consistent use of sun protection—like broad-spectrum sunscreen, hats, sunglasses, and UPF-rated clothing—is crucial for preserving skin health and reducing cancer risk,” Frasier says.
First, be sure you’re stocking up with a broad-spectrum, sweat-resistant sunscreen with an SPF of 35 and above, like Neutrogena Sport Face Sunscreen, and applying 15 minutes before you head out.
Then, stick to the general rule when it comes to sunscreen: Reapplying every 90 minutes during prolonged exposure, recommends Frasier. “If you’re in the middle of a marathon or if you’re trying to cut down on time, use a spray sunscreen since you’re already sweaty and rubbing something on may not absorb as well,” she shares.
If you don’t want to think about constantly reapplying, SPF clothing might be the way to go, though Frasier knows it’s not for everyone. “The problem is that a lot of people don’t like SPF clothing, for various reasons, whether it’s that it’s not as comfortable or breathable, or along those lines. So we hope that as technology advances, SPF clothing will be better for runners.”
Another pro tip: try to plan your workouts during the early mornings or late afternoons, when UV radiation is lower (use a weather app to check UV levels in real time).
The Culprit: Nutrition
Good nutrition isn’t just about providing energy and boosting performance—it can play an integral role in the shape of your skin. Frasier explains that carbs, especially glucose, help build your skin’s structure and support the growth of new skin cells. But when your energy stores run low or your blood sugar bounces around too much during training, it can throw off those repair processes. The result: slower skin renewal and a weaker barrier that’s more prone to irritation and damage.
Combat it: Frasier recommends loading up on antioxidant-packed foods like mangos, almonds, and soybeans, which are chock-full of vitamins A, C, D, and E, plus other nutrients, and can help to reduce inflammation, boost elasticity, and protect against UV damage. Bonus: Carotenoids—found in fruits and veggies like carrots, sweet potatoes, spinach, and tomatoes—can help boost your skin’s resilience to UVR.
The Culprit: Dehydration
Dehydration doesn’t just wreak havoc on your performance—it has a big impact on your skin, too, speeding up aging and weakening your skin’s natural defenses.
Why? When you sweat heavily during intense training, you lose water not only from your body but also from the skin’s outermost layer, the stratum corneum. This makes it harder for your skin to hold onto moisture, leaving it dry and more vulnerable to visible damage.
Combat it: You can lose up to four liters of fluid during a long run, so aim to take in about one liter per hour with water and electrolytes. Use moisturizers with humectants like glycerol or hyaluronic acid (e.g., Vanicream Daily Facial Moisturizer), and look for products with occlusive ingredients like petroleum jelly or waxes, like CeraVe Moisturizing Cream, which can help seal in moisture and protect your skin barrier. Moisturizing sunscreens, like Olay Complete Daily Moisturizer With Sunscreen, pull double duty.
The Culprit: Inflammaging
When done correctly, intervals and tempo runs will boost your V02 max and improve your speed endurance, but going too hard, too often can quietly age you from the inside out. High-intensity training without enough recovery can trigger a rise in chronic, low-grade inflammation, also known as “inflammaging.” It doesn’t just leave you sore and tired—it can mess with your skin, too.
Persistent inflammation breaks down collagen and elastin, the structural proteins that keep your skin smooth and firm. Over time, that can lead to wrinkles, sagging, and slower repair from sun or environmental damage. Plus, too much inflammation can dry out your skin and disrupt its protective barrier, making it more prone to irritation and breakouts.
Combat It: You don’t have to ditch intensity, but you do have to give your body time to recover. Space out your speedwork or long efforts with plenty of easy miles, strength training, and full rest days to keep inflammation in check. Pay attention to skin signals: breakouts, redness, or dryness might mean your body’s asking for recovery.
The Culprit: Skimping on Sleep
Speaking of recovery, too many of us aren’t giving our bodies the time they need to repair, and that goes beyond muscles, bones, and tendons. Rest days are essential to aid in our skin’s recovery. Even more important? Quality sleep. Chronic sleep loss breaks down collagen, weakens your skin barrier, and speeds up visible aging. Women may be even more susceptible to this type of skin damage due to sleep disruptions and hormonal fluctuations.
Combat it: Prioritize sleep. Aim for consistent, high-quality rest and schedule regular recovery days to give your body time to repair. Practicing good sleep hygiene—like winding down before bed, keeping a regular schedule, and limiting screens—can make a big difference. Your skin will thank you.
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