‘Runner’s Face’: Does Exercise Cause Premature Skin Aging? - GoodRx (2024)

You might set personal records as you increase your running distance and speed. But is your skin aging as fast as you run past finish lines?

That idea has gained traction thanks to a viral TikTok video from a plastic surgeon. In it, Gerald Imber, MD claimed that it's fine to run a couple of miles a few times a week. But long-distance running, according to Imber, leads to a gaunt, old appearance, or what some refer to as “runner's face.”

Is it just another viral video that will soon fade from memory? Or does Imber have a point? Dermatologists weigh in and offer skincare tips to help prevent premature facial aging — no matter how many miles you run.

What is runner's face?

Runner's face is a term used to describe a gaunt or worn-out facial appearance. It's based on the idea that long-distance running makes the skin on your face age faster. While the claim has recently gained attention on social media, it's not new for many experienced runners.

Over the years, athletes, beauty enthusiasts, and others have cautioned against runner's face. According to their claims, the high impact and bouncing involved with running pulls the skin on your face. They say this reduces skin elasticity, causing droopy cheeks, sagging skin, and other signs of aging.

But is there any truth to these ideas? The science suggests otherwise.

Does running make your face age faster?

Runners, take heart. There's no evidence to support the claim that running accelerates the signs of skin aging, causing runner's face. In fact, the opposite may be true, according to Anna Chacon, MD, a dermatologist in Miami.

"Exercise improves circulation, boosts collagen production, and promotes overall skin health," Chacon said. "[This] can actually help counteract signs of aging."

And research suggests that both aerobic and resistance exercises can improve skin health.

That’s not the only potential benefit of running. It may even strengthen your bones and reduce the risk of knee osteoarthritis. And, despite what Imber said in his video, running doesn't necessarily wreak havoc on your back, knees, and ankles.

As for runner's face? While it may be a myth, some exercise- or environmental-related risk factors can speed up skin aging. Here are the biggest culprits.

Sun exposure

Sunlight can be good for your body and mind. But getting too much sun also damages your skin.

"The number-one most detrimental aspect of running outside is the ultraviolet [UV] radiation exposure," said Kristel Polder, MD, a dermatologist at Dallas Center for Dermatology and Aesthetics in Texas. "[UV rays] contribute to skin cancer risk [and] premature aging."

Skin damage occurs when UV light from the sun triggers cellular changes in the deepest skin layers.

"These rays penetrate to the dermis to break down collagen, thereby contributing to wrinkles, fine lines, coarse and uneven texture, as well as sunspots," Polder said.

It might take years before the damage is visible. If you're a runner, going long distances without sunscreen can compound that problem.

Environmental exposure

The sun isn't the only environmental factor to consider when you run outside.

"Strong wind can strip the skin of its natural oils, leading to dryness, flakiness, and potential damage," Chacon said.

Exposure to air pollution has also been linked to skin inflammation and signs of aging, such as wrinkles and fine lines.

Dehydration

Drinking water and staying hydrated are important for any workout. Without enough fluids, your exercise performance and overall health may suffer. Severe dehydration and dry skin can also make wrinkles look more pronounced. So it's doubly important for runners –– who lose fluid through sweat –– to stay hydrated before, during, and after every run.

Lower body fat

Long-distance running can change your body composition, including reducing body fat. Less body fat may affect your facial features or contribute to age-related facial changes, such as:

• Less facial fat

• Redistributed facial fat that shifts downward

• Sagging or loose skin, especially around the jawline (jowls)

• Sunken or deflated cheeks and wrinkles or fine lines

"However, the health benefits of regular exercise and maintaining a healthy weight far outweigh the potential cosmetic downsides," Chacon said.

Tips to help runners prevent early skin aging

Focusing on healthy habits before every run can go a long way toward improving skin health. Consider these strategies to avoid premature skin aging.

• Use sunscreen. It's important for everyone to wear sunscreen daily. Runners should apply a broad-spectrum sunscreen with an SPF of 15 or higher at least 30 minutes before a run. This gives the sunscreen time to soak into your skin and offer full protection.

• Wear sun-protective clothing. Examples include hats and garments with UV-protection factor. You can also protect your skin from the sun by opting for dark-colored fabrics such as red or blue.

• Don't forget sunglasses. Wearing sunglasses can protect your eyes from UV light and shield the delicate skin underneath your eyes.

• Choose your run time carefully. Take time to plan your outdoor workouts. Avoid running at the hottest time of day –– around 3PM –– during warm seasons. And try to steer clear of harsh winds or extreme cold during the winter.

• Eat a balanced diet and stay hydrated. Proper hydration and healthy meals or snacks can improve skin's hydration and elasticity. This can minimize the appearance of wrinkles and give you a healthy glow.

• Get adequate sleep. Adults need about 7 to 9 hours of nightly sleep. That time helps your body repair and rejuvenate, including your skin.

• Stick to your skincare routine: Sunscreen isn't the only skincare essential. Be sure to create a skincare routine that also includes a cleanser and fragrance-free moisturizer. You can also try anti-aging products. For example, you might use Vitamin C in the morning to help increase collagen and retinol at night to improve skin cell turnover.

"Remember, these steps can help reduce risk for premature aging of the skin, but they can't eliminate it entirely," Chacon said. "Regular skin checks and professional medical advice are still essential."