The SPF Menu

Running outside leaves skin more vulnerable to the risks of summer sun, but our menu provides the key nutrients that will protect your outer layer from the inside.

- Veronika Ruff Taylor

You know the basics of sun protection: slather on a waterproof sunscreen well before you head out for your run; wear a hat and sunglasses; cover as much skin as you can stand; and ideally, run before 10am or after 4pm (when the sun is less intense). But runners – who are particularly susceptible to skin damage caused by sun exposure – need to do more to look after their skin. Skin cancer is among the most common forms of the disease. And an Austrian study found marathon runners have an increased risk for melanoma – the most dangerous form of skin cancer – thanks to a double whammy of increased sun exposure and suppressed immune function caused by high-intensity training. But all types of runners who enjoy summer runs are more at risk of skin cancer, because sweat causes your skin to absorb more harmful ultraviolet rays, according to the US Cancer Prevention and Treatment Fund. However, research suggests runners can further protect their skin by focusing on diet. “Food alone will not protect your skin,” says Rachel Weinstein, a holistic health coach who runs Wooden Spoon Wellness. “But studies have shown some foods can better support your largest organ than others.” Load up on the foods on the pages that follow to boost your body’s sun defences.

TOMATOES 

Lycopene is a powerful antioxidant – it helps prevent DNA damage that can result from sun exposure. It’s found in red fruits and vegetables – watermelon, strawberries, red peppers, and – in its highest concentrations – in cooked and tinned tomatoes.