Runner's face, although not a medical term, is often used to describe the appearance of premature skin aging, such as saggy, gaunt, or tired-looking skin, that is associated with regular running. However, some medical experts believe that running can improve skin health and help ward off premature skin aging.
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What Does Runner’s Face Look Like?
According to anecdotal evidence touted on sites such as TikTok, running repeatedly and consistently over time will lead to a person’s face becoming tired-looking, skeletal, haggard, and saggy. The skin may also appear leathery, thick, or have premature wrinkling.
That said, there is no medical evidence to support these claims, nor have any studies investigated the long-term ill effects of running on facial appearance and aging.
What Causes It?
While many in the running community, as well as some medical experts, have claimed that runners’ faces are real, the cause often cited has to do with the physical act of running.
People believe that the repetitive motion is what drives the changes to the face. That said, there is no evidence to support those claims.
Any skin changes that arise in people who are avid runners are far more likely to be caused by other factors, including low body fat percentage and sun exposure:
- Low body fat: Running is a great cardiovascular exercise that can contribute to weight loss and effective weight management. Some runners may have significantly lower levels of body fat, which can affect the appearance of the face. It can also make the face appear older because it reduces facial volume, a marker often associated with youngness.
- Sun exposure: Sun exposure from outdoor running can contribute to premature aging if people do not take adequate precautions to protect against ultraviolet (UV) rays. However, running itself will not cause the face to look older.
Sun Protection in Runners
Research has found that runners often forgo sun protection while running. Between 7% and 45% of runners in one study noted that they didn’t wear sunscreen or any form of sun protection.
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So Does Running Really Age Your Face?
Without adequate evidence, the claim that running ages the face is false. This claim can be detrimental for those who use running as a form of regular exercise, as it may lead them to stop engaging in running to ward off potential premature aging.
The opposite may be true. According to research, engaging in regular cardiovascular exercise can help combat premature aging by reducing glycation. Glycation is a process in which sugar attaches to proteins, fats, or nucleic acids without any assistance from enzymes in the body.
Glycation can cause certain products to be created in the body that encourage the development of chronic diseases and aging. Endurance running can help prevent this, leading to younger-looking skin for a longer period.
The American Academy of Dermatology echoes these benefits, stating that moderate exercise can benefit skin health by boosting the immune system and improving blood circulation.
The Importance of Research
While running communities and some online sources claim runner’s face is real, studies have shown that the exercise can actually have the opposite effect. Because of that, runner’s face continues to be a myth, only backed by anecdotal evidence.
That said, if people who run regularly engage in poor sun protection or lose a significant amount of body fat, it can make them look older.
What Can I Do to Prevent It?
To prevent runner’s face, you will have to tackle the issues that cause it, and those are not the act of running itself. They are mainly sun damage and body fat loss.
To protect yourself against sun damage while running, you can:
- Run when the sun is weakest.
- Stay out of direct sunlight as much as possible while running.
- Wear protective gear, such as a wide-brimmed hat and sunglasses that block UV rays.
- Wear a broad-spectrum sunscreen with a sun protection factor of 30 or higher and reapply as necessary, at least every two hours. You will need to reapply it every 40 minutes or so if you are sweating.
When it comes to loss of facial volume while losing or maintaining weight, it’s important to assess what a healthy level of body fat would be for you:
| Classification | Females (%) | Males (%) |
| Essential | 9-11 | 3-5 |
| Below Average/Athletes | 12-19 | 6-13 |
| General Fitness | 20-24 | 14-17 |
| Average/Acceptable | 25-29 | 18-24 |
| Obese | 30+ | 25+ |
Once you know what body fat percentage would be healthiest for you and your activity level, you can try to maintain that while continuing your regular running routine.
