Between 1 December and 31 January, South Africa marks SunSmart Skin Cancer Awareness Month, a reminder that protecting your skin is just as important as protecting your health and fitness. For runners and cyclists, summer is peak training season — but with long hours outdoors under intense UV rays, it also comes with higher risk of skin damage and skin cancer.
Why Athletes Are at Higher Risk
Endurance athletes often spend extended time outdoors, sometimes during peak UV hours. Sweat, frequent showering, and towelling off can reduce the effectiveness of sunscreen, leaving skin more vulnerable. Add reflective surfaces like tar roads, concrete, and water, and UV exposure increases even further.
While fitness may boost overall health, it doesn’t make anyone immune to skin cancer. That’s why sun safety needs to be a core part of every training plan.
Smart Sun Protection for Runners and Cyclists
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Choose athlete-friendly sunscreen – Look for broad-spectrum SPF 30+ products that are sweat-resistant, lightweight, and non-greasy. Apply generously 15–20 minutes before heading out and reapply after two hours of activity. Don’t forget often-missed areas like ears, neck, and the back of your hands.
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Wear UV-protective gear – Technical sportswear now includes lightweight, breathable fabrics with built-in UV protection. Long-sleeve running shirts, cycling jerseys with mesh ventilation, and UV arm sleeves are great options. Pair them with a cap or helmet visor, and always wear sunglasses with 100% UVA/UVB protection.
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Plan your training times – Aim to run or cycle in the early mornings or late afternoons when the sun is lower. If mid-day training is unavoidable, seek shaded routes where possible.
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Hydrate wisely – Staying hydrated helps your body cope with heat and sun exposure. Infuse your water with fruits like lemon, berries, or cucumber for added antioxidants that support skin health.
Check Your Skin Regularly
Athletes are usually tuned in to changes in their bodies, but skin often gets overlooked. Make it a habit to check your skin monthly for any unusual moles, spots, or marks that don’t heal. Use the ABCDE rule as a guide:
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A – Asymmetry: One side doesn’t match the other.
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B – Border: Uneven or irregular edges.
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C – Colour: More than one shade in the same spot.
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D – Diameter: Larger than 6mm.
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E – Evolving: Any change in size, shape, or colour.
If you notice something unusual, consult a dermatologist. Early detection can be life-saving.
The Takeaway
Runners and cyclists know the importance of consistency, discipline, and preparation in reaching their goals. The same applies to sun safety. By incorporating sunscreen, protective gear, and mindful training times into your routine, you can enjoy the summer season while safeguarding your skin.
This SunSmart Skin Cancer Awareness Month, let’s make skin protection part of the training plan — because a healthy lifestyle should protect all aspects of your health, including your skin.