Sun Smart Training - Miles Without the Melanomas

Source: EnduranceCoach.com

By Coach Wendy

It's common practice to be blasé about it! Yet the vast majority of active people like ourselves, love the feel of it? And most people like the look of it! YIP it's that….. sun tanned look!

The feel of sun warming our bodies is one of life's simple pleasures and yes hands up who hasn't admired a nice tanned body especially if it is fit looking? Or how many of you have proudly watched as the tan lines appear on your legs advertising to your community that you're a cyclist or runner. No doubt about it, a good physique seems to look even better with a tan - or at least that is what we have become accustomed to thinking. I wonder though, in ten years time when most of us who have had at least 30 years of training in the sun feel the same way? - I doubt it and with the latest skin cancer results available for all to see, we would be fools to continue those training habits of old.

Spending time in the sun, regardless if you are out training or just getting on with everyday living is inevitable - but what is becoming more apparent is that this time spent in the sun is becoming increasingly more risky.

Several factors are leading to this increase in risk; firstly those who are active seem to be getting more active, so spend more time in the sun. Secondly there is a common thought that by wearing sunscreen it means that you can stay out longer in the sun and still be safe - WRONG. Thirdly is the belief that only red heads, freckled and fair skinned people and those with a history of skin cancer need to worry, WRONG again! Sure red heads, fair skinned fine specimens do need to be even more careful but skin cancer is also available for all other types of skin. Sunscreen may protect you from getting burnt, but it only protects you from UV rays for a short period of time and after this time you are unprotected from the dangerous genetic changes in the skin that occur after prolonged sun exposure.

Where you live in the world also plays a major part in the risk factor of sun exposure due to the ozone layer. Those of us living in New Zealand are at particularly high risk because of our clear skies, our outdoor lifestyle and our countries proximity to the sun.

The three types of skin cancers are: Melanoma, Squamous cell Carcinoma and Basal cell carcinoma.

• Squamous cell carcinoma may present as raised, crusty skin and/or non-healing sores and are easily treated if found early.


• The Basal cell carcinomas are often pale, red or pearly raised lumps, these are the most common and least dangerous skin cancer but like all skin cancers if left untreated can be fatal.


• Melanoma is the least common but the most serious form of skin cancer. Sun spots (Solar Keratoses) are not considered a form of skin cancer, but people with sun spots are at a greater risk of developing skin cancers.

Skin lesions, or moles requires urgent attention. In general the warning signs are as follows:

• Lopsided moles need to be checked - i.e. if it is not an asymmetrically even shape - then get it checked.


• Border Patrol: If the border of a mole or lesion looks ragged, notched or blurred - get it checked.


• Color: If a mole or lesion changes color of becomes blotchy - get it checked.


• Size does matter: If the size changes of any mole, sun spot or lesion - get it checked.


• Re-burning year after year is like putting a fork in the toaster - one day someone is going to leave it on!

Being sun smart is the best form of prevention and management of a totally preventable yet potentially life threatening risk. It is ironic that in spending hours training to increase our health through increasing our levels of fitness - doing this in peak UV times some could argue, could actually place ourselves in a great health risk than non-exercisers purely due to our exposure to the sun.

So to conclude the following are some sun smart training rules to help you clock up the miles whilst trying to minimize your risk of melanomas. Think of this as maintenance of your equipment - if your front wheel developed a kink in it you would be down to the bike shop immediately, yet how often do we address any of our sunburn concerns or skin changes when it come to being proactive with our skin and health - so take heed.

Sun Smart Training Tips

Training Times

• Minimizing the time spent training during the hours of 10 - 4.00pm

Clothing

• Wear sun smart clothing i.e. cool, high UV protective


• Wear a broad hat and well fitting sun glasses.

Using Sunscreen

• Apply sunscreen and lip coat on the hour.


• Protect the back of your neck, hands & face with clothing or sunscreen.


• Use sunscreen that is at least factor 15 SPF rating


• Apply sunscreen 30 minutes before training and re-apply a second coat 15 minutes later.


• Re-apply sunscreen if you have been wet, perspired or have toweled yourself down.

In General

• Make a pact to never getting sun burnt


• Always wear sun screen


• Remember to cover the tips of the ears, under the chin and nose, the backs of the hands and the inside aspects of the forearms as well as behind the knees.


• Sipping regularly on sipper bottles or hydration packs ensure that you stay well hydrated during your training but remember to constantly reapply your lip coat.


• Carrying a small tube of sunscreen and lip coat with your training gear at all times.

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