Protect yourself from the sun

By Christopher Prawdzik

　　As the springtime temperatures replace the damp, chilly air of the winter, runners hit the road with a George Harrison-esque passion: “Here comes the sun, du du du du. … It's all right …”

　　But before kissing the “long, cold, lonely winter” goodbye, remember that the sun's rays aren't always “all right”.

　　For example, sun exposure taps the body's ability to cool itself during a run. When this happens, energy previously devoted to maintaining the body's stamina is needed to combat the additional heat from the sun's rays. This quickly depletes the body's energy stores and reduces performance.

　　But there are simple and effective ways to prevent such setbacks.

　　For starters, save sunbathing for poolside. The easiest way to battle the sun's pounding rays is to think in terms of reflection, not absorption.

　　For clothing, choose light colors to reflect the sunlight. Wear a light-colored hat. Many sporting-goods stores have light-weight, breathable hats that allow excess heat to escape from the head while providing protection from the sun.

　　Sunglasses are a must. Squinting – especially over long periods – not only causes tension in the head, it forces the body to expend energy.

　　In addition, open-eye exposure to excessive sunlight can lead to various eye conditions and possibly macular degeneration. With the jury still out on causes of this disorder, it's better to be safe than sorry.

　　Finally, wear sunblock – and remember, it's different from sunscreen.

　　The American Melanoma Foundation best describes the difference: “Chemical sunscreens” are cosmetic in nature, acting as filters and absorbing the sun's ultraviolet rays. “Physical sunscreens” (sunblocks) contain ingredients such as titanium oxide or zinc oxide that “physically block ultraviolet radiation.”

　　While sunblock is not cosmetically appealing to many, especially if a white nose is considered unattractive, its benefit while you run is invaluable.

　　Sunblock reflects the sun's ultraviolet rays the same way light clothing does, and it doesn't allow the skin to absorb the heat associated with those rays. The goal isn't a fashionable look on the road, it's an unhindered workout, regardless of the heat level.

　　These tips might make that hot run a little more hearable and much safer.