The sun is back. The rare Irish weekend where you actually feel the heat off the footpath and not just the disapproving glares of passing motorists. And while we all love a sweaty Saturday 10K or a sunny parkrun selfie, let’s get something straight: UV rays don’t care how fit you are. They’ll cook you all the same.
You don’t need to be an elite athlete doing strides at Santry to take sun safety seriously. If you're out pounding pavements, plodding around the park, or lining up for a club race in County Nowhere, your skin is just as fryable as anyone else’s.
Some Scorching Facts (Not the Good Kind)
- One blistering sunburn in your youth doubles your risk of melanoma. That’s not scare tactics. That’s just maths.
- Around 90% of visible skin ageing, those creases, cracks and crusty bits, is down to UV exposure. Moisturiser won’t save you if your head looks like a strip of beef jerky.
- Cloudy day? Still dangerous. UV rays can sneak through. Up to 80% of them get past the gloom. It's basically stealth sunburn.
How Not to End Up Looking Like an Overcooked Chip
Here’s what you actually need to do, instead of just moaning about the heat:
- Sunscreen. Factor 30 or higher. No excuses. Slap it on 15 minutes before you head out, and reapply every two hours, more if you're dripping like a tap.
- Cap or bucket hat. Protect your scalp, ears, and forehead — unless you’re aiming for the permanent Rudolph look.
- Sunnies. Not just for style points. UV damage also messes with your eyes, and no one wants cataracts as a retirement hobby.
- Drink water. No, not iced coffee. Not diluted orange. Just actual water. Your body needs it to cool down, and your brain needs it so you don’t make terrible pacing decisions in the heat.
- Listen to your body. If you're feeling dizzy, nauseous or just plain weird, it’s not a sign to "push through". It’s a sign to sit down in the shade and maybe stop being a gobshite
Wrap It Up, Red Raw
We all love a sunny race photo, but not if it ends with you looking like you’ve been basted in Nando’s sauce. The burn isn’t worth it. Stick sunscreen in your kitbag next to the safety pins. Throw a cap on your sweaty head. Keep the shades handy. And don’t wait until you’re peeling like a satsuma to wise up.
This weekend: run smart, run early, and for the love of all things SPF, don’t be a human crisp