Expert tips to look good

Prepping for a marathon is identified as a fitness regime, but one cannot overlook its effects on skin and hair. Skin tanning, dehydration, stretch marks formation among others, are common among people who train for long runs. Read on for some suggestions by popular cosmetic physician Dr. Rashmi Shetty on how to prepare to run the marathon being healthy:

1. Get your diet right  
Hydrate well while training for the marathon. Include lots of fluids in your diet—drink plenty of water, have clear soups (veg or non-veg), buttermilk, vegetable juices, tender coconut water, etc. Use at least two spoons of the oil of your choice in your food. Take omega oil supplements. Ensure your iron,  vitamins, calcium, D3 and B12 levels are appropriate while you make your supplement regime.

2. Avoid stretch marks by moisturising
Weight loss and excessive strain on the skin cause stretch marks that may appear on thighs, hips, lower back, breasts and buttocks (they are most likely to form in areas where a large amount of fat is stored). Stretch marks can be avoided by maintaining your skin’s elasticity. Moisturise your skin. Choose an oil with a blend of essential plant oils such as calendula, lavender, rosemary and chamomile and Vitamins
A and E. These get absorbed into the skin without leaving behind any greasy residue.

3. Use a good sunscreen
When stepping out for a run, do not forget to use sunscreen. Even in a pleasant climate, the sun’s UV rays can damage your skin within 15 minutes of exposure. Apply sunscreen on every part of your body that is exposed to the sun, and not just the face.

4. Watch out for scars
While training, it is possible to develop scars due to minor injuries. These can be avoided, to an extent, by keeping the skin moisturised as dry skin chaps easily. Light oils with a blend of natural plant extracts keeps the skin supple. If you get injured, first cleanse the area with an antiseptic. If it is not a deep cut, moisturising will heal it and lessen the chances of scarring. But, if there is a scar, apply a gentle moisturiser. This will reduce the chances of thickening or darkening the scar.

5. Taking care of your face
It is important to splash water continuously on your face. Post this, wipe your face with tissues. You can use a clean muslin, cotton or any other soft fabric towel as well. Reapply sunscreen. Another thing to keep in mind is, post training, wash your face using a good face wash. Do not forget to apply a calming or soothing cream like calamine lotion.