Sun Protection is a MUST for Runners

It’s only April now and the "official" start of summer hasn’t arrived yet - summer season is often considered to begin at the Memorial Day weekend. However, I have already experienced the heat after my 5 mile morning run last weekend. Before the arrival of summer I would like to remind my fellow runners (or non-runners) the importance of protecting your skin when you run (or simply go) outside.

We known that exercise benefits health, but researchers have found that long-distance runners and marathoners are more likely to develop skin cancer. Simply because training for a marathon requires runners spend more time outdoors, increasing our exposure to ultraviolet light.

I live in California and am blessed with beautiful weather that allows me to run outdoor almost year round, and like most distance runners I spend average an hour or more outdoor running. So it’s important that I make sure my skin is protected by a good sunscreen throughout the year. Runners, whether in short distances or in a marathon, sweat a lot during training and in the actual race, but unfortunately most facial sunscreens just aren't that "sweat friendly," and there's nothing worse than burning and stinging eyes during your run. I have sensitive skin, and here are some sunscreens I would recommend you to try:

Skinceuticals Sport UV Defense SPF 45
This is my top choice of sunscreen if you don't mind the price. It feels very soft and smooth when applied on skin, and all sunscreen ingredients are encapsulated in dimethicone to provide increased SPF with fewer chemicals, reducing the chances of irritation. This true broad-spectrum sunscreen is waterproof and sweatproof to deliver maximum protection during high-energy activities. Sport UV Defense contains transparent zinc oxide as well as other active sunscreens to help protect against damaging UVA rays proven to cause premature signs of aging. I also use their SkinCeuticals Ultimate UV Defense SPF 30 everday faithfully, and no breakout no irritation.

Anthelios XL Sunblock - SPF 60
This is made by La Roche Posay and is another favorite choice of mine; ideal for sensitive skin or fair skin. Anthelios contains the ingredients of Mexoryl XL and Mexoryl SX and provides broad spectrum UVA and UVB protection and many individuals consider it to be the best sunscreen for running. I like and trust this product because it’s made by La Roche Posay, and it feels great on the skin. The texture is far more pleasant than any other sunscreen I have ever tried.

Fallene Total Block SPF 65 Clear
My dermatologist recommended this to me and said it’s a highly effective sunscreen product specially designed for photo-sensitive people. All Fallene products - Fallene Total Block SPF 65 Clear, Cotz SPF 58 Water Resistant Sunscreen for Sensitive Skin..all combine multiple particle sizes of micronized titanium dioxide, zinc oxide and iron oxide to form a complete barrier from the light spectrum, including UVA/UVB. But it felt a bit too thick for me, so you will need to give it a try and see how you like it.

Neutrogena Ultra Sheer Dry-Touch Sunblock
Available in SPF 55, 70 & 85 and is perfect for long distance runners. It's ultra dry to the touch, not greasy at all and it’s sweatproof and doesn't run into your eyes or make you break out. Neutrogena sun products utilize what they call Helioplex technology – and according to the company’s website Helioplex® works better to help prevent damaging UVA rays from penetrating deep under skin's surface. Dry-Touch technology absorbs excess sunscreen oils, leaving a clean, lightweight, non-shiny finish.

Coppertone Sport Sunscreen Continuous Spray, SPF 50
This one is for the body – the spray goes on quickly and easily, and it works at any angle; it’s clear, no-rub, no-mess and dries really fast. The only problem I have with it is the smell.

There are a lot of products out there and my advice is to try a few. But whatever you do, always apply a good sunscreen at least 15 to 20 minutes before you go outside; this will give the ingredients a chance to sink into your skin and create a better protective barrier. And be sure to reapply every two hours and after toweling off sweat. Also your training schedule is important as well; I usually run early in the morning, before the sun's intensity is at its greatest.

Life will find its own way

The other day I woke up around 6:00am and of course got to check my Mafia Wars status first while getting ready for my morning run. Saw a message coming through facebook from Simon whom I have met through work couple years ago. Simon lives in Toronto, Canada, so he was the last stop of my press tour while working on miniPC product launch back then. He found out that I am no longer with Enermax and hoped I was not affected by the economic downsizing.

First of all, it’s very heart warming to receive his message and greeting, because I don’t add people to my Face Book then air kissed them. I truly consider everyone my friends, no matter we have met through work, volunteering, running, or forums. Secondly, I think I should update my status so friends will know my whereabouts and how I am doing.

Yes, on Feb 26th I was told my last day would be end of Feb, and yes -- that was the next day. So I became job free (or job less) since March, and decided it's time for me to pack and move back to Bay Area (Silicon Valley). For the last 20 months, I have lived and worked in Los Angeles, and I wouldn’t say I love the experience – many reasons have contributed to that conclusion and I have mixed feeling about living down there.

Of course, there is always bright side to each story, for instance I have the opportunity to work with the very bright mind – my right hand man Jay, and I have met my running buddy Chris in Diamond Bar, and the yummy Korean BBQ, stingy tofu, hotpot and awesome beaches in L.A... all are just incredible. However, I also miss my family and friends in Silicon Valley, so despise the fun in L.A.; I came back to Silicon Valley at the end of March.

Before I packed and drove north, I took time to a road trip whichI have always dreamed about. I drove from L.A., through Nevada, Arizona, out to Utah to visit Bryce Canyon and Zion Nation Park. March wasn’t tourist season yet, so both places were not packed with tourists or cars. The best way to get close and appreciate the unique geology of red rock spires and “hoodoos” is by foot, so I spent most of my time hiking and thanks to my runner's legs. I've felt so small and humble in front of the canyons, ancient trees, arches and Plateau, and the days without TV and Internet allowed me to slow down my pace to recount the blessings in my life.

What I have come to realize and want to let my friends know is – it’s not necessarily a bad thing to leave my last job, and honestly I think it’s for my own good. Without going into details, I am happy that the chapter has folded and I am ready to move forward without looking back. I appreciate the support and friendship everyone has extended in work and personal life, and I am confident that things will turn out well.

Recently several friends have also lost or left their jobs, and I wish you all the best! I know when the time is right you will find yourself in bigger and better places. For now, just enjoy the freedom!!

The best of man is like water,
Which benefits all things, and does not contend with them,
Which flows in places that others disdain,
Where it is in harmony with the Way.

So the sage:
Lives within nature,
Thinks within the deep,
Gives within impartiality,
Speaks within trust,
Governs within order,
Crafts within ability,
Acts within opportunity.

He does not contend, and none contend against him.

~~LaoTze, TaoDeJing
, Chapter 8

Runners Checklist

I've never liked PE classes when I was a kid or teenager, but couple years ago I started running and training for races and have finished several marathons. I enjoy the cleared head after each morning runs, and love the I-can-do-anything feeling when I cross the finish lines with arms raised and Vs into the air. Through runnings, I learned to see distance in different perspective, and appreciate being healthy and active. Also got the opportunity to meet new friends and learned training tips from very good runners. Over time, friends and colleagues started asking me about how to become a runner or a better runner. So I think it will make a very good start for my blog -- share my running experiences from the very basic “Runners Checklist”.

PROPER RUNNING SHOES - The right shoes will help prevent injuries or problems you might have by correctly aligning your body. Everyone runs differently, and you will be surprised how little you know about your feet. Visit a running store and get yourself fitted and get the correct amount of support for your specific type of training. I usually have two pairs for each training season, and always allow myself 4 to 6 weeks to break in a new pair before race. And girls REMEMBER this -- choose the right type of shoes instead of the colors you love!

MOISTURE-MANAGEMENT SOCKS - Remember, no cotton! Cotton soaks up sweat and stays wet. Moisture causes friction, and friction causes blisters. Socks made from moisture-managing fibers, like Coolmax will wick moisture away from your feet and reduce friction. Once you enter longer runs for your marathon training, I recommend Toe Socks which works like gloves to your feet and can prevent friction between toes.

MOISTURE-MANAGEMENT APPAREL - Whatever you choose: short-sleeve, long-sleeve, tank top, shorts, pants, leggings, etc, just remember that cotton is not nice during exercise. A light weight water proof jacket with mesh lining at the back and underarm will keep you dry and cool, and still allow you to swing your arms during raining seasons. Pocket at the back of a shirt or pants will allow you to carry GU Gel and car keys.

SPORTS BRA -- A must for women, a properly-fitting sports bra is just like a properly-fitting shoe. It needs to have the right amount of support, but even more important, it needs to fit well. Otherwise, it’s not able to do its job correctly. Bleeding nipples is not unusual among guys, and I will cover this later.

ENERGY/ELECTROLYTE SUPPLEMENTS - Energy and electrolytes are essential for success in training. Gels (i.e. GU Gel, Power Gel , Clif Shot), non gels (i.e.Clif Shot Bloks, Jelly Belly Sport Beans) and sport drinks (i.e.Accelerade ,Gatorade) will help. I usually buy the powder and mix with water -- just cheaper that way. If you buy the bottled ones, you might want to mix the sport drinks with water (50/50) to lower the sugar. Just remember that once you start taking it during your run, you need to keep doing it. Otherwise, you can crash. You may increase the intake of salt in your diet before race day. And try the gels or drink during your training to see what works for you, and never never try new supplements beforeor on your race day. You don't want anything that might upset your stomach.

HYDRATION BELT - I call it Fuel Belt! Dehydration can cause fatigue, cramping, headaches and stress, just to name a few symptoms. Just remember, if you’re thirsty, you’re already dehydrated! I carry 4 bottles of water/sport drink mix with me for every race, even though there will be water stops along the course. Remember water may run out at big event or in hot weather, so be prepared.

REFLECTIVE GEAR - When training at night or early morning, blinking lights or reflective gear (i.e. vests, wristbands) are obviously important. I don’t recommend running on streets, but if you don’t have better running routes and have to run on streets -- remember that you should run facing traffic, so you can be seen. I have seen runners wearing

ANTI-FRICTION STICK - Body Glide and SportShieldare just a few options you have to help prevent chafing. Apply it to the hot spots of your feet, or where your body parts rubbing: inner thighs, side of your upper torso, inner upper arms...etc. And guys can use this to protect their nipples from rubbing against their shirts.

RUNNING WATCH - Having a watch keep time (or distance) for you allows you to set and attain goals. Some watches are capable of keeping multiple timers, called interval timers, just in case you’re doing a run/walk program. I found this very helpful when I first started running. My old and faithful pink Timex has kept me going for seasons and don't think will break anytime soon. Some of the models also work with your iPod now, but I don't recommend running with iPod or other MP3 players and I will explain later why so.

RUNNING SUNGLASSES -Sun protection should always be in mind when training outdoors during the day. Running sunglasses should be light (to minimize bouncing), should have polarized lenses (to minimize glare yet maintain, if not enhance, clarity) and should be vented (to minimize fogging). It always shields you from bugs as well.

RUNNING CAP - Again, sun protection is very important. A running cap should be made of moisture-managing fibers, so it’s not soaked at the end of your run. When running in rain, a beanie will keep your head warm and prevent your body temperature dropping too fast.