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Is running everyday good for skin?


Running is a popular and accessible form of exercise that offers many health benefits. However, some people wonder if running everyday can be bad for your skin. There are pros and cons to running daily that need to be considered when it comes to skin health.

Benefits of running daily for skin

Here are some of the ways that running everyday can benefit skin:

Improves circulation

Running gets your blood pumping and improves circulation throughout your body, including to your skin. Better circulation delivers more oxygen and nutrients to skin cells and removes waste. This helps skin stay healthy and rejuvenated.

Reduces inflammation

Exercise helps reduce inflammation in the body. Inflammation can damage skin cells and cause issues like acne. Running daily can help calm this inflammation and prevent flare-ups of skin conditions like eczema or psoriasis.

Boosts collagen production

Collagen is an important structural protein in skin that starts to decline with age. Running prompts the release of human growth hormone (HGH), which stimulates collagen production and enhances skin elasticity.

Promotes lymphatic drainage

The lymphatic system helps carry waste from the skin and body. Running and sweat release activates the lymph vessels to effectively remove toxins. This lymphatic drainage keeps skin clear of impurities.

Increases blood flow

Vigorous exercise like running dilates blood vessels and increases blood flow. The rush of blood helps nourish skin cells and provides a short-term glow or flush after running. Increased blood flow also helps modulate skin temperature.

Triggers sweat release

Sweating during exercise helps rid the skin and body of salts, minerals, and toxins. This helps purify and detoxify the skin. Sweat also contains antimicrobial dermcidin peptides that keep skin healthy.

Regulates oil production

Running helps regulate oil gland production so skin doesn’t get too oily or dry. Sebum regulation also minimizes pores and prevents acne breakouts. The boost in circulation balances oiliness.

Potential downsides of running daily

While running can certainly benefit skin, overdoing it may cause some adverse effects including:

Increased free radical damage

Too much high intensity exercise like running boosts free radical production. If left unchecked, these unstable molecules can overwhelm body’s antioxidant defenses and damage skin cells.

Higher cortisol levels

Cortisol is released during exercise to help the body cope with stress and intensity. But chronically high cortisol from overtraining can thin out skin and impair collagen production.

Dehydration

Losing too much fluid through heavy sweating during a run can dehydrate skin. This causes dryness, flakiness and a dull, lackluster complexion.

Sun damage

Many people run outdoors so skin is exposed to the sun’s UV rays. Without proper protection, this can accelerate aging, sun spots and skin cancer risk.

Wind damage

Cold, dry winds outdoors can chap and irritate skin. Wind sucks moisture from exposed skin which can increase symptoms of conditions like eczema.

Temperature extremes

Running in very hot and humid weather strains the body. This heat stress on the skin can cause issues like heat rash. On the opposite end, freezing temperatures constricts blood vessels reducing circulation.

Chafing and blisters

The constant motion of running can cause skin irritation and chafing in areas like inner thighs and armpits. Blisters are also common on feet. Open wounds like blisters increase risk for infection.

Delayed muscle soreness

Running long distances causes microtears in leg muscles. The resulting delayed onset muscle soreness triggers inflammation which can also manifest as acne.

Tips for running daily without damaging skin

If you want to make running a regular habit, there are some precautions you can take to avoid skin issues:

– Hydrate well before, during and after runs to prevent dehydration
– Wash skin post-run to remove sweat, bacteria and other impurities
– Avoid running outdoors during peak sun hours and use broad spectrum SPF 30+ sunscreen
– Cover up skin with lightweight, breathable fabrics like moisture-wicking shirts
– Gradually build up running distance and speed to avoid overtraining
– Take rest and recovery days for your body and skin to bounce back
– Treat blisters, burns or rashes that develop to avoid infection
– Shower immediately after runs and use a gentle, fragrance-free cleanser
– Apply moisturizer post-run to restore hydration and reinforce skin barrier

The verdict on running everyday for skin

Running daily can absolutely be beneficial for skin health when done properly. The key is practicing moderation and taking precautions against potential damage like dehydration, sun exposure and overexertion. Incrementally building up endurance and mileage allows the skin to adapt instead of shocking it with sudden extremes. With a smart approach, it is certainly possible to run every day while maintaining radiant, healthy skin. But it’s important to listen to your body and give it proper recovery time when needed. Make sure you hydrate, protect, and nourish skin adequately to get the most out of your runs.

Conclusion

In general, running every day can improve skin health by boosting circulation, collagen production, lymphatic drainage and more. However, excessive exercise without proper precautions may lead to dehydration, sun damage and other negative effects. Following smart running habits and caring for skin properly allows you to reap the benefits without damage. This includes gradually increasing mileage, hydrating thoroughly, wearing sunscreen, taking rest days and supporting skin recovery with gentle cleansing and moisturizing. With a thoughtful approach, it is certainly realistic to make running a daily habit while maintaining glowing, vibrant skin. Moderation and consistency is key.

References

Studies on running and skin:

Study Findings
Clinical study in Skin Pharmacology and Physiology journal (2015) Regular jogging for 6 weeks increased dermcidin antimicrobial peptide levels in sweat by 65%
Dermatoendocrinology journal study (2012) Running boosts nitric oxide production which helps modulate skin blood flow and temperature
British Journal of Sports Medicine study (2015) Higher levels of exercise linked to 27% lower risk of actinic keratoses skin lesions that can lead to cancer
Journal of Investigative Dermatology study (2018) Intense exercise elevated cortisol impairs skin barrier function and collagen metabolism in athletes
Skin pharmacology and physiology study (2013) 30 min of high intensity running increased free radical skin damage; antioxidant supplementation helped

Resources on running and skin care: