Sun Protection for Trail Runners: Sunscreen, Hats and Timing

Quick answer: On trail runs, use a broad-spectrum, water-resistant sunscreen with SPF 30 or higher, apply it about 15 minutes before you start, and reapply every two hours and after sweating, as the American Academy of Dermatology (AAD) advises. The AAD also recommends a wide-brimmed hat, sunglasses with UV protection, a lightweight long-sleeved shirt, lip balm with SPF 30 or higher, and seeking shade between 10 a.m. and 2 p.m., when the sun's rays are strongest.

Why trail runners need more than a quick coat of sunscreen

Trail runs are often long and exposed, and you sweat a lot. The AAD notes that people who get sunburned often did not reapply often enough or used too little sunscreen.

1. Choose the right sunscreen

  • SPF 30 or higher
  • Broad-spectrum (UVA and UVB)
  • Water-resistant

2. Apply enough, early

The AAD says most adults need about 1 ounce of sunscreen, roughly a shot glass, to cover skin not covered by clothing, and about 1 teaspoon for the face. Apply it before you go outside: it takes about 15 minutes to protect you. Do not forget your neck, ears and the backs of your legs.

3. Reapply on the run

Reapply every two hours and right after heavy sweating. On long runs, that means carrying sunscreen with you. A 5L vest like the ROOT5 has front-access storage for small items like this.

4. Cover up

The AAD recommends a lightweight long-sleeved shirt, pants, a wide-brimmed hat and sunglasses with UV protection. For running, a light, ventilated hat and sunglasses you can store on the move are the practical choice. The LECAMO lightweight trail running hat has a shapeable brim and eyewear slots. Wondering if a hat makes you hotter? See the trail running hat guide.

5. Plan around peak sun

The AAD says the sun's rays are strongest between 10 a.m. and 2 p.m., and a simple test is that if your shadow is shorter than you are, you should seek shade. Run exposed ridges earlier or later when you can, and use the route planning guide to spot shaded and exposed sections.

6. Protect your lips

Use a lip balm with SPF 30 or higher.

Sun protection checklist

  • Broad-spectrum, water-resistant SPF 30+ sunscreen, applied 15 minutes before
  • Sunscreen with you to reapply every two hours
  • SPF 30 lip balm
  • Hat and UV-protective sunglasses
  • Light long sleeves on very exposed runs

FAQ

Do I need sunscreen on cloudy days?

Treat long trail runs as sun exposure whatever the forecast, especially on open ground and at altitude.

Sources: AAD, how to apply sunscreen; AAD, sunscreen FAQs.

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