Trail Runner Nation
EP 779: The Hidden Performance Cost of Sun Damage
54m
Returning guest, coach Colleen Miracle, joins us to talk about something many trail runners know they should care about but often ignore: sun protection. The conversation is based on Colleen's UltraSignup article "Why Ultrarunners Face a Higher Risk of Skin Cancer and Decreased Running Performance." Colleen shares her own experience with stage-one skin cancer on her lip, which began as what looked like a small freckle but turned out to be a wound that would not heal. The episode gets practical fast, covering SPF 30, UPF clothing, sun hoodies, lip sunscreen, reapplication during races, altitude exposure, cloudy-day risk, and why a "base tan" is not real protection. For endurance athletes, the biggest takeaway is that sun damage is not just a long-term health issue; during long efforts, your body may divert energy toward cooling and repairing damaged skin instead of helping you keep moving. It is a useful, slightly uncomfortable reminder that protecting your skin may be as important to longevity in the sport as shoes, fueling, or strength work.
Resources & Links:
- Check out Boundless Coaching
- Sunbeam Sunscreen
- Super Goop
Episode Sponsors:
Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!
Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page
Timestamps
00:00 – The Sun as a Performance Threat Scott introduces the idea that UV exposure may affect not only skin cancer risk and aging, but also long-term running performance.
02:45 – Colleen's Skin Cancer Wake-Up Call Colleen shares how her own stage-one skin cancer diagnosis on her lip led her to interview her dermatologist and write about sun risk for ultrarunners.
05:30 – How Sun Damage Can Drain Your Body The group discusses how damaged skin may force the body to spend energy on cooling and repair when runners need that energy for movement, fueling, and staying strong.
07:15 – SPF, UPF, and What Actually Works Colleen explains the practical options runners can use, including SPF 30 or higher sunscreen, UPF clothing, sun hoodies, arm sleeves, and SPF lip protection.
14:25 – Why Sun Hoodies Are Showing Up More in Ultras The conversation turns to lightweight sun hoodies, why runners in hot and exposed environments use them, and why you should practice with them before race day.
17:50 – The Base Tan Myth and Other Bad Ideas Colleen pushes back on the idea that a base tan protects runners and explains why tanning still means skin damage.
31:45 – Timing, Altitude, Clouds, and Race-Day Habits They cover how early morning runs reduce exposure, why altitude increases risk, why cloudy days still matter, and how runners can build sunscreen reapplication into race routines.
