In Chicago, the summer seems to come and go so quickly that you can't afford to waste one minute spent under the sun's steely rays. And as an athlete, it's your right and your duty to be outside slugging out the miles all summer after the cold, harsh winter. Ever notice the increase in vacant treadmills and stationary bikes at your local gym come June?

There some precautions, however, to be taken while outside bakin' in the sun. Sure, everyone wants a deep bronze tan to show off at the beach, but consider this: According to the American Cancer Society, more than 1 million cases of skin cancer occur annually, and a leading cause of this is over exposure to harmful UV rays from the sun.

Endurance athletes find themselves at a high risk for sun-related skin problems like skin cancer and premature aging because they regularly engage in long training and racing sessions outdoors.

"Training a lot outside certainly puts you at an increased risk," says Carol Pelino, nursing supervisor in the Dept. of Dermatology at Northwestern Memorial Hospital. "Sun exposure increases your risk for sun damage and skin cancers, especially when training outside for long periods."

This is not to discourage you from enjoying the great outdoors. Rather, we encourage you to do so, and here are a few tips to help maximize your training and limit your sun exposure this summer.

Avoid the mid day sun
The best times of day to workout are before 10 a.m. and after 4 p.m., avoiding the hours when the sun is most powerful. This might fit neatly into your daily plans if you workout before or after work.

Seek shade
While you are training, seek out areas that have adequate shade. One suggestion is to run or ride on a trail system or in a neighborhood that has plenty of tree cover.

Use sunscreen
Apply sunscreen 20 to 30 minutes before you head outside and make sure it is SPF 15 or higher. Use a water-resistant sunscreen so sweat and water will not wash away your protection, and reapply at least every two hours. Keep in mind, wearing sunscreen is not a free pass to stay out in the sun all day. Sunscreen does not prevent skin cancer, it just reduces your exposure to harmful UV rays. And don't forget about your ears and lips, which are particularly prone to skin cancer.

Keep a lid on it
Wearing a wide-brimmed hat can help keep your entire body cool by protecting your head and shading the sun from your eyes, face and neck.

Wear loose and light clothing
Clothes that stretch tight against the skin are more easily penetrated by UV rays. Try to cover as much of your skin as possible and avoid dark colors which absorb sunlight, whereas bright colors reflect sunlight.

Wear your shades
Not only do they look cool, but sunglasses reduce the glare from the sun, and UVA and UVB protected shades reduce your risk of getting cataracts and retinal damage, and protect sensitive skin around the eyes.

Protect your young
Two-thirds of sun damage is done before the age of 15 years. Studies show that malignant melanoma is linked with sun exposure and sunburn in childhood. Also, sun exposure in childhood can impact how many wrinkles you have at 40.