How to Keep Skin Healthy While Exercising in Your 40s & Beyond: Q&A with Ultra Runner Karen Doak

Sports massage therapist Karen Doak only started running in her 30's, now, 100+ marathons and ultra-endurance races later, she’s proof that it’s never too late to push your limits and care for your skin along the way.

Karen, you’re such an inspiration. Have you always been active, or was there a moment in life that sparked your journey into endurance racing? What inspired you to take on one of the UK’s toughest challenges, the Winter Spine Race?

Thanks Louise, you are too! Dancing was my love when I was growing up and never ran at school. I only took up running in 2009 after my partner Paul started running to lose some weight. We both got hooked really quickly! I started longer running in 2010 and then took on a number of marathons and challenges in 2013 to raise money for East Anglian Children’s Hospice. I think that’s when everything started getting silly! There wasn’t one particular moment, I just discovered that I loved running long and didn’t want to lose the fitness, so all the challenges started. 

The Spine Race has been on my radar for a while and dot watching all the incredible people who were doing it was a huge inspiration. I eventually plucked up the courage to try the ‘Sprint’ (46 miles!!) in Winter 2022 and enjoyed it more than expected! I’ve now completed the Full Summer race twice and the Winter North Challenger once, so this now seems like the pinnacle of the race. This will be it though, no more Pennine Way challenges!

Let’s talk training - what does a typical week of movement look like for you in the lead-up to a big event ?

I don’t really have a ‘typical’ week as they’re all different and fit around my work schedule. I regularly do back to back long run days and often get a train somewhere outside of Norwich to find a different long distance trail. I book regular races in and often use them as training for other races. Just makes things a bit more interesting and I get to some lovely different parts of the country. I’ve started doing regular strength training in the last couple of years and this has made a huge difference to my running. Swimming and cycling are always used as cross training too, even if I’m not heading towards a tri. I love swimming outdoors!

Tell us your go-to breakfast to fuel a solid training day, and what are your favourite energy-boosting snacks when you’re out on the trail/ road?

I’m pretty traditional when it comes to food before and during a race. Porridge, croissant and toast and jam are all pre-race favourites. I prefer to eat normal food when I’m running long distance and tend to steer away from the likes of gels and bars. Food that tastes nice always gives you a boost when you’ve been out on the trail for several days and you’re going through some low points! Sounds unhealthy, but chocolate always provides a kick. I found recently that I love salty corn snacks and biltong, and at checkpoints, boiled eggs and roast potatoes are always amazing. Just get the calories in!

Training outdoors year-round can take a toll on your skin. What do you do differently to protect it in the heat of summer vs the cold of winter?

Louise had really helped me to pick skincare products that will protect my skin from sun (and weather) damage. The main product I use is ClinicCare Sun Shield Cream SPF30. I often carry this in my pack when I’m doing multi-day events. Post-event, I love the ClinicCare EGF Glow Mask - it feels like a real pampering treat and my skin soaks up the lovely serum after a big event. My skin tends to get pretty dehydrated and this is just perfect for recovery.

Please walk us through your morning skincare routine, what products or daily habits keep your skin strong, calm, and ready for anything?

I have a range of lovely products that Louise has recommended and tend to switch between these, depending on how my skin feels on a particular day. I would start with the Louise Thomas ‘The Cleanser’ - my skin feels thoroughly refreshed after this. Most days, I would apply Jane Scrivner eye serum and then head to a thin layer of the Jane Scrivner Morning Barrier Balm before a good application of the ClinicCare Sun Shield Cream SPF30. After I’ve had a microneedling treatment, Louise has recommended using Cebelia Extreme Care - it looks after stressed and overheated skin - and is actually just a nice soothing moisturiser on any other day. 

You work with Louise to support your skin health, what treatments or guidance have made the biggest difference to you? 

I’ve been seeing Louise for a few years now and she always comes up with something excellent either in the clinic or to take home. She’s made a huge difference to my skin, particularly with sun pigmentation and dehydration. I originally headed for the signature facial, which included some time under the Dermalux light – I’ve always felt this is one treatment that’s really helped (and I have a lovely sleep during the treatment!). This year, Louise moved me on to the micro-needling treatment – wow! I’ve never felt my skin glow so much! It’s really given my skin a boost as we come out of summer and into autumn and winter.

Quick one - what’s the one skincare product you always keep in your backpack, no matter what? 

If I’m going on a long running adventure, I always take my Albus and Flora Naked Flora SPF 30 Nourishing Lip Balm. It’s great for keeping the sun off your lips, nose and cheeks.

If you had to describe how moving your body impacts your mental wellbeing in just three words, what would they be? 

Confidence, happiness and achievement.

What would you say to other women, especially in their 40s and 50s, who want to move more, feel stronger, and take better care of their minds and bodies?

Don’t hold back! Don’t ever feel that being a woman ‘of a certain age’ should stop you from challenging yourself – we’re all capable of so much more that we think. I didn’t start running until I was in my mid-thirties and didn’t know that 100 mile and multi-day events even existed! Just don’t be afraid to push yourself. Women are incredibly successful at very long distance events, so you never know what you can achieve until you put yourself out there and give it a go!