Running, as one of the most natural forms of recreation, comes with a long list of health benefits such as better cardiovascular health, improved knee and back health, better immunity, improved mood and overall energy, and better sleep.
Summer, despite being considered a nice time for a run due to the sunny weather, is the most hated season in the running community.
Running in the heat takes extra energy and it can take a toll on eye health. Prolonged exposure to UV rays can cause cataracts, macular degeneration, and pterygium (growth on the eye’s surface), while sweat and sun cream can lead to eye pain and blurred vision.
Nimmi Mistry, professional service optician at Vision Direct, shares insight on how to protect your eyes during summer runs.
Blinded by the lights: UV ray exposure can lead to serious eye damage
Running enthusiasts usually have their summer runs in the morning or evening, as these periods have lower temperatures. Despite the sun being lower then and runners looking down during their runs, indirect sunlight can cause serious eye damage as it reflects from surfaces.
Our eyes have natural protection, as corneas absorb UV-A, UV-B, and UV-C radiation, but they can absorb only half of it. The rest reaches the retina, which is responsible for sharp vision and the macula, and can cause damage such as:
Pterygium or Surfer’s Eye. This condition includes tissue growth in the eye that is directly connected to long-term exposure to UV light and can affect anyone that spends a lot of time outdoors without adequate protection. You can actually see this as a lumpy growth in your eye and although it’s not cancerous, it can cause eye inflammation, lead to dry eye, and cause other eye issues like itching, burning eye pain, or even lead to blurred and double vision. The only treatment for it is surgery.
Cataracts: With age, proteins and fibers in the lens begin to break down, causing changes in the eye tissues. Cataracts are basically little clouds in the eye lens that can cause vision problems and typically start appearing around age 40. Studies have confirmed that UV rays can trigger the eye damage seen in cataracts, as they harm the proteins in the eyes in the same way. Prolonged exposure to the sun may cause your eyes to deteriorate even before you are 40.
Macular Degeneration: This is another age-related eye condition in which the macula, the part of the eye responsible for seeing sharp details, gets damaged. It’s common in people 65 years and older, and while the direct causes are not completely understood (generally bad habits like smoking, high cholesterol, and high blood pressure), studies have proven that exposure to UV rays increases the risk of developing macular degeneration.
Salt and acid from sweat leads to eye irritations
Eyebrows are our natural barrier against getting sweat into eyes, but during summer runs they are not enough. The burning feeling of getting sweat mixed with sunscreen in your eyes isn’t just a temporary setback to your running pace.
Sweat that drips from your scalp to your eyes contains salt and acid, and can be potentially harmful. The salt in sweat can cause eye irritations, a burning feeling, blurred vision, or stinging eyes. If the sweat is mixed with sunscreen, the pain can be even sharper.
How to protect your eyes when running in the summer?
Whether you’re running on trails or on roads, you should definitely take care of your eyes, especially if you’re a long distance enthusiast.
- Wear sunglasses while running: This may seem logical but loads of runners still think running with glasses is uncomfortable. This may be true if they are wearing prescription glasses, but not if they wear specific lightweight sunglasses designed for outdoor activities. Wearing sunglasses is really imperative when it comes to eye protection as they block out 99 to 100% of UVA and UVB rays.
- Switch to contact lenses: If you’re wearing prescription glasses, seriously consider switching to contact lenses for sports or any summer activities. They will allow you to wear sunglasses, and with contacts, you also get additional UV protection and better peripheral vision. Daily contact lenses are the best choice for beginners, and they don’t have as much protein build-up, making them more comfortable to wear.
- Wear a running hat: The first choice for eye protection during summer is sunglasses, but if for any reason you can’t wear them, a running hat with additional UPF protection is a must. It will protect you from direct UV rays, but not from indirect UV rays, which again, can be really harmful. A running hat can be a nice addition to sunglasses, as it keeps sweat (combined with sunscreen) from dripping down and impairing your vision.
- Headbands: Headbands alone can’t protect your eyes from the sun, but it is a good idea to combine them with sunglasses to stop sweat and sunscreen getting into your eyes.
