Tips on how runners can prevent skin cancer
——幫助跑者避免皮膚癌的幾個(gè)小貼士
By Christine Luff, About.com Guide
Updated June 13, 2009
克莉絲汀·羅孚，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:
由于跑者的日曬時(shí)間都比較長，因此我們很有必要采取一些措施來在暴曬下保護(hù)我們的皮膚。所以當(dāng)你在室外的陽光下跑步時(shí)，記住以下幾點(diǎn)來保護(hù)你的皮膚：
Choose the right sunscreen.
選用正確的防曬霜
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并且具有廣譜保護(hù)功能的疏水性防曬霜，這樣可以全面防護(hù)UVA和UVB射線的傷害。
Run early or late.
選在清晨或傍晚跑步
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.不要在日曬最強(qiáng)的10點(diǎn)到16點(diǎn)之間跑步。如果你非要在那個(gè)時(shí)間段訓(xùn)練，盡量跑小路或者陰涼地段。
Wear a visor or hat with a brim.
帶遮陽帽
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.
遮陽帽會(huì)給你更多的保護(hù)（雖然你還是需要防曬霜）。而且它還能吸收汗水，這樣就一定程度上避免了防曬霜就流到你眼睛里去。
More: Summer Running Essentials
延伸：夏日跑步必備
Put on your sunscreen ahead of time.
提前準(zhǔn)備好你的防曬霜
Slather on your sunscreen at least 20 minutes before you head out for your run. Your skin needs time to absorb the lotion.
在你出發(fā)之前至少20分鐘就涂抹防曬霜，因?yàn)槟愕钠つw需要一定的時(shí)間去吸收它。
Don't skip sunscreen for short runs.
即便是跑一小會(huì)也要用防曬霜
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分鐘就可能曬傷，所以不要以為只跑一小會(huì)兒就可以不用防曬霜。
Reapply after two hours.
記得2小時(shí)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.
防曬霜一般會(huì)在2小時(shí)候喪失作用，如果你大量出汗它甚至?xí)芏虝r(shí)間就失效，所以如果是在長時(shí)間運(yùn)動(dòng)，那么有必要在2小時(shí)后再抹一遍。在口袋里放一小罐或者是一次性的防曬霜，這樣你中途還能給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.你確定被衣服遮蓋的部位都受到了充分的保護(hù)？一些為了夏日運(yùn)動(dòng)設(shè)計(jì)的服裝由于是網(wǎng)狀材質(zhì)或是非常輕薄的纖維，使得他們幾乎不能阻擋日光中的各種射線。而且你的衣服會(huì)在跑步時(shí)產(chǎn)生移動(dòng)（比如太熱了，有人可能會(huì)脫掉T恤之類的衣服）。所以確保你全身都涂抹了防曬霜。
Wear shades.
戴太陽鏡
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.
戴一副好的防紫外線跑步眼睛可以給你的面部更多的保護(hù)，還能在各種有害射線下保護(hù)你的雙眼。
