6 tips to reduce facial redness after a hot run
Facial flushing during exercise is not usually a cause for concern, but you can take steps to minimize the redness
It’s normal to be slightly flushed at the end of a run, particularly if it’s hot and humid outside, but what if your complexion goes beyond a rosy glow? If your face looks like you fell asleep in the tanning bed after you come in from a run, fear not. While you may not be particularly fond of your tomato-like hue, it’s likely you have nothing to worry about.
A red face when running or exercising is often referred to as “exercise-induced facial flushing,” and is fairly common. This reddening of the face during physical activity is part of the body’s response to increased exertion and its attempt to regulate temperature.
When you engage in vigorous exercise like running, your body responds by increasing blood flow to the working muscles to provide oxygen and nutrients. Simultaneously, it attempts to dissipate excess heat generated during exercise by sweating and dilating the blood vessels near your skin’s surface. This is known as vasodilation, and it helps to transfer heat from the body’s core to the skin, which causes more blood to flow to your skin. The increased blood flow, particularly in the facial region, leads to the characteristic redness.
When is facial redness dangerous?
In most cases, this exercise-induced facial redness is a normal physiological response and is not dangerous or unhealthy, but there are a few signs that you should be mindful of:
- Excessive redness: While some redness is normal, an excessively deep or prolonged red hue could be a sign of significantly increased body temperature or potential overexertion.
- Dizziness or nausea: If the redness is accompanied by dizziness, nausea or other signs of heat-related illness, it’s important to stop exercising, hydrate, and cool down immediately.
- Difficulty breathing: If redness is accompanied by difficulty breathing or chest discomfort, it could indicate a more serious issue and requires medical attention.
- Fainting: If you experience fainting or near-fainting episodes along with redness, it may signal inadequate blood flow to your brain.
6 tips to minimize facial redness
In general, a red face while running is a harmless physiological response to increased blood flow and heat dissipation. Still, it’s important to be aware of the signs of potential issues during your run and take the necessary steps to minimize your risk of heat exhaustion or other heat-related illnesses. If you’re experiencing significant facial redness along with any other concerning symptoms, talk to your doctor.
To reduce facial redness during exercise and ensure a safe workout:
1. Stay hydrated: Proper hydration helps regulate body temperature and blood flow. Drink water before, during, and after your run, particularly if it’s hot outside.
2. Warm up gradually: Start your workout with a gentle warmup to prepare your body for more intense exercise. This can help reduce the sudden rush of blood to the skin. For runners, this could mean starting your run with a few minutes of walking, followed by a few minutes of easy jogging before you pick up the pace.
3. Choose optimal conditions: Exercise during cooler times of the day, such as early morning or later evening. Try to choose routes that provide plenty of shade, particularly if you’re running when the sun is at its peak.
4. Wear breathable clothing: Choose lightweight, moisture-wicking fabrics (i.e., avoid cotton T-shirts or excessive layers) that allow sweat to evaporate, which helps with temperature regulation. Looser clothing will also allow for more airflow to keep you cool.
5. Listen to your body: Pay attention to how you’re feeling during your run. If you’re feeling overly fatigued, dizzy or unwell, take a break and find some shade to cool off.
6. Cool down: Finish your workout with a gradual cool-down to help your body return to its resting state and facilitate blood circulation.
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