Running has long been celebrated as one of the most accessible and effective forms of exercise. It boosts heart health, manages weight, and enhances mental well-being, all without the need for expensive gym memberships or equipment. However, a new social media trend has sparked anxiety among fitness enthusiasts: the fear of developing "runner's face."
What Exactly Is 'Runner's Face'?
The term "runner's face" has gained traction online, particularly on platforms like TikTok and fitness forums. It describes a perceived phenomenon where long-distance runners, especially as they age, appear to have gaunt cheeks, pronounced wrinkles, and a generally tired or aged look. Discussions often feature images of professional athletes with extremely low body fat and sun-exposed skin.
However, dermatologists and skin specialists are quick to clarify that "runner's face" is not a recognized medical or dermatological condition. It is merely a colloquial label for a set of visual changes that can occur over time due to a combination of factors, none of which are directly caused by the physical act of running itself. There is no scientific evidence that the repetitive bouncing motion of running leads to skin sagging.
The Viral Claim That Started the Debate
The current online storm was ignited by a video from Dr. Gerald Imber, a New York City-based plastic surgeon. In a TikTok clip that went viral, Dr. Imber advised viewers to quit running to avoid saggy skin. He stated, "Running feels great, that's terrific, you get a high from it," but added, "[But] your knees go, your ankles go, your hip goes, your skin goes, and your face sags."
In a follow-up, he questioned, "Have you ever seen a long-distance, long-time runner that didn't have a gaunt, old face? That's what happens." His claims suggested that years of pavement pounding directly result in a worn-out facial appearance.
Dermatologists Debunk the Myth
While Dr. Imber's video stirred significant concern, the medical community, particularly dermatologists, has responded to counter the misinformation. Dr. Susan Massick, a board-certified dermatologist at The Ohio State University Wexner Medical Center, told Health magazine that there is no evidence supporting the idea that running causes skin to sag or age prematurely.
"It's an urban myth to associate running with skin sagging — the physical activity of running itself is not causing the texture or the elasticity of your skin to change," Dr. Massick explained. Experts agree that while some runners may exhibit facial changes, the cause is not the running motion but related lifestyle and environmental factors.
The Real Reasons Behind Facial Changes in Runners
Skin experts point to three primary factors that can contribute to an aged appearance in endurance athletes and outdoor enthusiasts:
1. Loss of Facial Volume: Running burns a high number of calories, often leading to very low body fat levels. This fat loss includes the subtle fat pads in the cheeks and face. When this volume diminishes, the face can appear hollowed or less plump, which some misinterpret as sagging skin. This is a change in underlying structure, not a direct result of skin damage from exercise.
2. Cumulative Sun Exposure (Photoaging): This is the most significant factor. Runners spend prolonged hours outdoors, exposing their skin to harmful UVA and UVB rays. Over time, this sun exposure breaks down collagen and elastin—the proteins responsible for skin's firmness and elasticity. This process, known as photoaging, leads to wrinkles, leathery texture, dark spots, and yes, some loss of skin tightness.
3. Dehydration and Environmental Stress: Long runs can lead to fluid loss, and dehydrated skin often looks more wrinkled and lackluster. Additionally, exposure to wind, pollution, and extreme temperatures can stress the skin barrier if not properly protected.
It is crucial to note that this is not exclusive to runners. Cyclists, hikers, farmers, or anyone with low body fat who spends considerable time in the sun can experience similar skin changes.
Expert-Recommended Tips for Runners to Protect Their Skin
Loving your run doesn't mean you have to sacrifice your skin. Here are practical, dermatologist-backed strategies to maintain a healthy complexion:
Prioritize Sun Protection: Apply a broad-spectrum, water-resistant sunscreen with SPF 30 or higher every single day, 15-20 minutes before your run. Reapply every two hours, especially during long sessions. Wearing a wide-brimmed hat, UV-blocking sunglasses, and sun-protective clothing provides an essential extra layer of defense.
Stay Hydrated Inside and Out: Drink plenty of water before, during, and after your runs to maintain overall and skin hydration. Consider using a gentle, hydrating moisturizer post-shower to support your skin's barrier function.
Nourish Your Body: Maintain a balanced diet rich in antioxidants (found in berries, nuts, leafy greens) and healthy fats (like avocados, fatty fish). These nutrients combat free radical damage and support skin health from within.
Incorporate Strength Training: Adding resistance exercises to your routine helps maintain muscle mass, which can support facial structure and overall physique, countering the overly lean look associated with extreme cardio.
The consensus is clear: running itself does not cause "runner's face." The activity remains a profoundly beneficial pillar of a healthy lifestyle. The key is to pair your running routine with smart skincare and sun protection habits. You can continue to enjoy the miles and the mental clarity they bring, while also ensuring your skin remains as healthy and resilient as the rest of your body.
