What is a Runner's Face? Expert Shares How To Prevent Your Face From Sagging

Running is very popular for its benefits regarding heart, lung conditions, mental stimulation and overall well-being. However, recently, there has been buzz regarding runner’s face, which has disturbed many individuals who enjoy this form of exercise and are marathon runners.

Runner’s face refers to the sagging appearance of a person's face because of marathon running or even distance running. So, is marathon running to be blamed for this kind of outcome? In an exclusive interaction with the editorial team of Onlymyhealth, Varnit Yadav, Nutrition, Exercise, and Fitness Expert and Trainer, from Lucknow, shakes off all misconceptions about marathon running and its impact on an individual's face and explained what one can do to protect their skin from damage through marathon or distance running.

What Is a Runner’s Face?

Runner’s face is thought to be a reference to sagging skin, hollow cheeks, wrinkles, and a tired look observed in endurance runners. The theory is that the prolonged effects of impact on the skin, loss of fat due to exercise, and exposure to the elements cause skin to age faster. But it is claimed this concept is commonly misconstrued.

As said by Varnit, “Runner’s face is mostly a myth and has little to do with running and mostly to do with undereating and lack of skin care and hydration at times.”

In other words, it is not running itself which hurts the skin but what sometimes accompanies heavy training.

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Why Do Some Runners Look Older?

Certain lifestyle habits, generally found in people who participate in long-distance running, could potentially influence facial features in the following ways:

1. Low Body Fat Due to Undereating

Sometimes, endurance athletes consume fewer calories than they require. As a result of low body fat, fat pads on the face decrease, causing the face to look aged or skeletal.

2. Dehydration

Running increases fluid loss through sweat. Without proper hydration, skin can become dry, dull, and less elastic, making fine lines more visible.

3. Sun Exposure

A lot of runners are outdoors when training, and most do not use sunscreen. Too much UV damage results in the breakdown of collagen and elastin, which is vital for young-looking skin.

4. Poor Recovery and Stress

“Overtraining, poor sleep, and high cortisol can impair skin’s ability to repair itself, leading to visible signs of aging.”

Is Running Associated with Facial Sagging?

There is no scientific evidence to indicate that running is a cause of facial sagging. Exercise, in general, promotes good blood circulation, which works to oxygenate and give nourishment to the skin, resulting in a healthy glow. “It is when the skin, hydration, and diet are not considered,” Varnit noted.

Varnit also pointed out that the actual trouble spot is energy inequality. “When your body gets less food energy than it needs, it will focus more on preserving vital organs than skin health.”

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How to Prevent a Runner’s Face

Running does not have to be eliminated in order to protect your skin. Simple lifestyle changes will go a long way in improving skin conditions. Here are some expert-approved tips:

1. Fuel Your Body Well

Consume enough calories to fuel your training. Add healthy fats such as nuts, seeds, avocado, and olive oil, which ensure that your skin retains its elasticity.

2. Stay Hydrated

Drink water throughout the day, not just during exercise. Use electrolytes for long-distance running.

3. Never Skip Sunscreen

Use broad-spectrum sunscreen with SPF 30 or higher before going for an outdoor run, even in cloudy conditions. Additionally, consider using a hat or visor to protect yourself.

4. Follow a Basic Skincare Routine

Clean your facial skin after physical exercises. Hydrate your skin and may be use skin creams containing antioxidants or hyaluronic acid.

5. Adequate Sleep and Relaxation

Getting enough sleep and rest days can help to regulate stress hormones, which in turn will also help skin regenerate.

Bottomline

Runner’s faces are not a result of running but a result of improper diet, dehydration, exposure, and poor skin care. Expert suggest to take proper care of your skin, diet, and stay protected, and you can enjoy running without a runner’s face.