在暴晒下保护你的皮肤

Tips on how runners can prevent skin cancer

——帮助跑者避免皮肤癌的几个小贴士

By Christine Luff, About.com Guide

Updated June 13, 2009

克莉丝汀·罗孚，2009年6月13于About.com

Runners spend a lot of time outdoors in the sun, so it's important that we take steps to protect our skin from sun exposure. Follow these tips to protect your skin from the sun when running outdoors:

       由于跑者的日晒时间都比较长，因此我们很有必要采取一些措施来在暴晒下保护我们的皮肤。所以当你在室外的阳光下跑步时，记住以下几点来保护你的皮肤：

Choose the right sunscreen.

选用正确的防晒霜

Use a waterproof sunscreen that has an SPF of at least 15 and offers broad spectrum protection, which means it protects against both UVA and UVB rays. Stick formulations are good for runners' faces because the sunscreen won't run into your eyes.

       使用SPF值至少15并且具有广谱保护功能的疏水性防晒霜，这样可以全面防护UVA和UVB射线的伤害。

Run early or late.

选在清晨或傍晚跑步

Try to avoid running between 10 a.m. and 4 p.m., when the sun's intensity is at its greatest. If you must train during those hours, try to stick to shady roads or trails.

Wear a visor or hat with a brim.

带遮阳帽

A visor or hat will give your face extra protection. (Although you'll still need sunscreen on your face.) It will also help absorb sweat, so the sunscreen doesn't run into your eyes.

       遮阳帽会给你更多的保护（虽然你还是需要防晒霜）。而且它还能吸收汗水，这样就一定程度上避免了防晒霜就流到你眼睛里去。

More: Summer Running Essentials

延伸：夏日跑步必备

Put on your sunscreen ahead of time.

提前准备好你的防晒霜

Slather on your sunscreen at least 20 minutes before you head out for your run. Your skin needs time to absorb the lotion.

       在你出发之前至少20分钟就涂抹防晒霜，因为你的皮肤需要一定的时间去吸收它。

Don't skip sunscreen for short runs.

即便是跑一小会也要用防晒霜

You can get a sunburn in as little as 15 minutes, so don't think doing a short run means you don't need sunscreen.

      要知道最短15分钟就可能晒伤，所以不要以为只跑一小会儿就可以不用防晒霜。

Reapply after two hours.

记得2小时后再抹一遍

Sunscreen starts to lose effectiveness at about the two-hour mark, or even sooner if you're sweating heavily, so you'll need to reapply if you're doing a long run or race. Carry a small tube of sunscreen or a one-use, wipe sunscreen in your pocket, so that you can reapply it to your face, neck and arms as you run.

       防晒霜一般会在2小时候丧失作用，如果你大量出汗它甚至会很短时间就失效，所以如果是在长时间运动，那么有必要在2小时后再抹一遍。在口袋里放一小罐或者是一次性的防晒霜，这样你中途还能给你的暴露部位再抹一次。

Put on sunscreen before getting dressed.

穿戴之前就抹上

Make sure you cover areas of your body that you assume may be protected. Some summer running clothes are made of mesh or very thin fabric, so they might not provide protection from the sun's rays. Also, your clothes move when you run (or, if you get hot, you may choose to take off some clothes, like your shirt). So it's best to make sure you're fully covered with sunscreen.

Wear shades.

戴太阳镜

A good pair of UV-blocking running sunglasses give your face more protection and also help protect your eyes from the sun's damaging rays.

       戴一副好的防紫外线跑步眼睛可以给你的面部更多的保护，还能在各种有害射线下保护你的双眼。