“Runner’s face” is one of those fitness urban legends that spreads fast on social media: the idea that pounding out long miles will leave you with gaunt, sagging cheeks, leathery skin, and premature aging. Like most urban legends, it contains a kernel of truth — but it’s also misleading. However, some medical experts believe that running can improve skin health and help ward off premature skin aging.

Below, we explain what people mean by ‘runner’s face,’ what science says about the causes and risks, and practical tips—especially sun protection—to keep your skin healthy while enjoying running.

What Does Runner’s Face Look Like?

Some people on platforms like TikTok claim that consistent running over time can make a person's face look tired, skeletal, haggard, and saggy. They also suggest that the skin may become leathery, thick, or show signs of premature wrinkling.

So hen people talk about runner’s face they’re usually describing a set of cosmetic signs rather than a medical condition:

Hollowed or sunken cheeks

More prominent nasolabial folds and jowls (sagging)

Thinner, “leathery” skin texture and fine lines or deeper wrinkles

Dark under-eye hollows or tired-looking eyes

These features help start the rumor that long-distance runners, especially those who run outdoors, often have leaner faces. People tend to believe this is just a result of running. However, looking a certain way doesn’t mean running is the cause. Many doctors and experts explain that the changes in the face are actually due to a combination of losing fat, skin damage from the sun, and the natural effects of aging—not because of a new disease linked to running.

What Causes It?

There are three main reasons why some runners have a specific face appearance, and two of these reasons are not related to the act of running itself.

Body composition (fat loss)

Long-duration training, calorie deficits, and low body-fat percentages can reduce facial subcutaneous fat. The face loses some of its “plumpness,” which can make bone structure and natural sagging more visible. This is simply redistribution of volume — not a direct breakdown of facial tissues due to running.

Chronic sun exposure (photoaging)

This is the big one. Repeated, unprotected exposure to ultraviolet (UV) radiation breaks down collagen and elastin in the skin over time, producing deeper wrinkles, rough texture, and pigmentation changes. Outdoor runners often get many hours of cumulative UV exposure, sometimes at times of day or elevations (mountain runs) that increase UV intensity. Multiple reviews and studies highlight that outdoor athletes are at higher risk of sunburn and photodamage unless they’re diligent about photoprotection. In short: sun damage — not the running motion — is the primary modifiable cause of runner-like skin changes.

Other contributors: dehydration, nutrition, and recovery

Sweating, not drinking enough water, not eating enough calories or having poor nutrition, and not giving your body time to recover can make your skin look worse (like being dull, having dry lines, and not healing well). New studies also show that different types of exercise might affect skin health differently (for instance, strength training might help improve skin), but overall, there is no strong evidence that a typical running routine makes your skin age faster.

Sun Protection for Runners: The Single Most Important Fix

Research shows that many runners skip sun protection while running. In one study, between 7% and 45% of runners said they didn't use sunscreen or any other sun protection.

If you take away one message from the research and expert commentary, it’s this: protect your skin from the sun. Studies of outdoor athletes repeatedly show a gap between knowledge and behavior — runners know they’re exposed, but often fail to use effective protection (broad-spectrum sunscreen, reapplication, protective clothing, hats, and sunglasses). For outdoor endurance athletes, photoprotection is not optional; it’s the key preventive measure for avoiding the leathery, wrinkled changes people blame on “running.”

Practical sun-protection tips for runners:

• Use a water- and sweat-resistant broad-spectrum sunscreen (SPF 30+), applied 15–30 minutes before going outdoors and reapplied if you run longer than ~80–90 minutes.
• Wear a running cap with a brim and UV-blocking sunglasses.
• Consider UPF clothing for long runs in strong sun, and choose routes with shade when UV index is high.
• Pay attention to altitude: UV intensity increases with elevation, so mountain runners need extra protection.

So Does Running Really Age Your Face?

Short answer: No, running per se is not proven to accelerate facial aging. In fact, exercise brings systemic benefits for skin health: improved circulation, better metabolic health, and possible benefits to collagen maintenance.

Glycation can lead to the creation of harmful substances in the body that contribute to aging and chronic diseases. Endurance running can help prevent this, which may help keep your skin looking youthful for a longer time.

Experts and reviews say that exercise is good for your skin in many ways. The idea that running harms your face, often called “runner’s face,” is mostly a misunderstanding. What really matters is how you run (outdoors vs. indoors), how you eat and recover, and whether you take care of your skin from sun exposure and dehydration.

Running can have two different effects on the skin. On one hand, people who do a lot of endurance training might have low body fat, spend a lot of time in the sun, and sometimes don’t recover well, which can make their skin show signs of aging more quickly. On the other hand, moderate exercise can boost blood flow and may help slow down some aging processes. So, the situation really matters.

The Importance of Research

A few key pieces of evidence to keep in mind:

Research on exercise and skin biology shows that exercise can boost blood flow to the skin, enhance moisture levels, and improve skin structure. This suggests that certain types of physical activity can protect the skin.

Surveys and observations of outdoor athletes often show high rates of sunburn and a lack of sun-safety practices. This is a clear and fixable problem.

Experts in skin care, including dermatologists and plastic surgeons, generally agree that the “runner’s face” look is mostly due to loss of volume in the face and sun damage, rather than just the effects of running.

What Can I Do to Prevent It?

If you love running — don’t stop. Just add a few habits to protect your skin and appearance without sacrificing fitness:

1. Sun first
   • Apply a broad-spectrum, water-resistant sunscreen (SPF 30+) to face, ears, neck. Reapply for long runs or use a face stick for easy reapplication.
   • Wear a brimmed cap and UV-blocking sunglasses. Consider UPF clothing for long exposures.
2. Don’t skimp on calories when training heavily
   • Maintain a balanced diet with adequate protein and healthy fats to preserve facial fat and skin structure. Severe chronic caloric deficits make facial volume loss more likely.
3. Hydrate and recover
   • Rehydrate after runs and prioritize sleep. Chronic dehydration and poor recovery impair skin repair.
4. Include resistance training
   • Emerging evidence suggests resistance training supports skin health differently than aerobic-only programs; include some strength training for overall tissue support.
5. Skincare basics
   • Gentle cleanser, daily moisturizer, and sunscreen are the simplest, most effective dermatologic measures. Treat sunspots or texture changes early with a dermatologist.
6. Monitor and adapt
   • If you notice dramatic facial slimming or skin changes, check nutrition and recovery first, and consult a clinician if you’re concerned.