Why exercise could give you ACNE – and how to avoid a nasty break out
Runner's acne is caused by too much heat, sweat and rubbing. We reveal the simple tricks to ensure that your skin remains clear during your workouts
INSTAGRAM might have you believe that once you start running and gyming, you turn into a glowing glamazon.
But for many of us, the reality is completely the reverse - particularly when it comes to our skin.
Runner's acne is real.
Acne is caused by hair follicles becoming blocked by oily sebum from our sebaceous glands.
They produce this substance to stop hair and skin from drying out but sometimes they create too much and it starts to mix with dead skin cells to form a kind of plug in the follicle.
Harmless bacteria that normally lives on top of the skin then infects those plugged follicles, causing cysts and spots.
Runner's acne, AKA "acne mechanica", is a kind of acne caused by blocked skin pores, it's largely down to excessive heat, sweat and repeated friction from exercise.
It's not the exercise itself that necessarily causes the issue but rather the tight clothing you wear to do it - and in some cases, the stuff you put on your face before you work out.
If you suffer from acne already then you're definitely more prone to getting Runner's acne.
"Runner's acne can often occur as a result of heat, sweat and occlusive body clothing blocking pores or irritating the hair follicles leading to spots or pimples," Dr Anjali Mahto of the British Association of Dermatologists told The Sun.
"It is a good idea to ensure you wear clean work out clothes and shower straight after exercise."
The interesting thing is that working out - in the right quantities - can help decrease our levels of the stress hormone cortisol and that can help chronic skin conditions like psoriasis and eczema.
But overdo it in the gym, and your skin will start to flip out.
According to a study published in Free Radical Biology and Medicine, continuous intense bouts of exercise can lead to more free-radical damage and spot issues.
Free radicals are the things that age our faces - leaving them open to wrinkles, brown spots and sagging skin.
How to avoid a nasty breakout:
Exercise in moderation
You don't have to work out at your maximum every time you hit the gym.
Mix up your HIIT sessions with less intense sessions.
If you run a lot, be sure to give yourself proper breaks in between runs.
Stop working out in your makeup
When you exercise the skin warms up and becomes more susceptible to absorption. That means that any makeup you put on your skin is more readily drunk in by your skin.
And that's a one way street to congestion and blocked pores, i.e. blackheads.
Working out in makeup also means that you're trapping all kinds of toxins against the skin.
You can't sweat properly if your face is plastered in foundation - and the point of sweat is that it allows the body to excrete waste products.
Avoid touching your face after using gym equipment
Yoga mats and other gym equipment are absolute hives of bacteria and dirt.
Wiping down stations before you use them will help to keep the colonies under bay but to avoid getting all kinds of spot-inducing elements on your face, just try to avoid touching your skin before you head to the shower/wash your hands.
Wear loser clothing
Acne elsewhere on the body is just down to friction irritation.
It's actually most common on places where clothing or gadgets usually rub, like your around your rib cage (bra waistbands), shoulders (straps), wrists (watches) and waists (waistbands).
Make sure that you get properly fitted for sports bras and that they're secure without being too tight, and make sure that everything you do wear is properly washed afterwards.
Eat a diet rich in fruit and veg
A diet loaded with lots of greens and antioxidant-rich fruit and vegetables should be enough to offset any free radical damage lurking.
Foods like dark chocolate, blueberries, strawberries and kale are all packed with damage-busting chemicals.
Visit your GP
There are loads of different treatments out there for actual acne, from topical creams and oral antibiotics, to things like the contraceptive pill for women.
But if yours feels severe or shows no sign of going away after taking a little break from working out, it may be worthwhile visiting your GP who can then refer you to a dermatologist if needs be.
Use antioxidant face products
There are tonnes of face washes, serums and creams specifically designed to pump antioxidants straight into your skin.
You want to keep your face super clean when you're working out regularly to make sure that no build up of sweat or dirt occurs.
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A few products you could try include:
Super Facialist Gentle Daily Micro Polish Wash, , £10
Joanna Varagas Vitamin C Face Wash, , £30
The Organic Pharmacy Antioxidant Face Cream, , £41.14
Rosehip Oil Antioxident+, , £31.50
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