For many runners, SPF only comes to mind on hot summer days when the sun is blazing. When it’s cool, cloudy, or the sun isn’t fully visible, it’s easy to assume sun protection isn’t necessary.
But the truth is, UV rays don’t disappear just because the sun isn’t shining.
That’s why if you train outdoors, SPF should be part of your routine year-round, not just in summer.
Why SPF Matters When Training Outdoors
Outdoor training exposes your skin to UV radiation every time you run, regardless of temperature, season or cloud cover. While sunny days feel like the obvious risk, UV exposure is present far more often than most runners realise.
Up to 80% of UV rays can pass through cloud cover, meaning your skin is still exposed even when it doesn’t feel sunny. If you run outdoors regularly, that exposure becomes cumulative and can contribute to long-term skin damage, which is why wearing sports suncream is recommended.
The Biggest SPF Misconception for Runners
Cooler temperatures and overcast skies often create a false sense of security when it comes to sun protection. Many runners skip SPF outside of peak summer, assuming the risk is low.
In reality, UV exposure is not linked to heat. Your skin can still be damaged on cold, windy or grey days, especially when training outdoors for extended periods.
Understanding UV Exposure When Running Outside
There are three types of ultraviolet (UV) rays:
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UVC – The most harmful, but blocked by the ozone layer
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UVB – Rays from direct sunlight that affect the outer layer of skin and cause sunburn
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UVA – Present all year round, even on cloudy days. UVA rays penetrate deeper into the skin and contribute to premature ageing, collagen breakdown, long-term skin damage and increased skin cancer risk
While sunburn from UVB rays is easy to spot, UVA damage is gradual and invisible, which is why it’s often underestimated.
Do I Need Sports Suncream When Running?
In short, yes. Compared to the average person, runners often experience higher UV exposure due to how and where they train, so it's important to find a good sweat-resistant suncream. Some other factors that put runners at a higher risk include;
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Longer Time Spent Outdoors
Regular outdoor training sessions means repeated UV exposure, which builds up over time. If you are training for a marathon or half marathon, your time outdoors will increase dramatically.
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Reflective Surfaces
Roads, pavements and water can reflect UV rays onto your skin, increasing exposure even when the sun isn’t directly overhead.
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Sweat Reduces SPF Effectiveness
Sweating, wiping your face, and prolonged movement can gradually reduce SPF protection. That’s why runners need sweat-resistant suncream and regular top-ups on longer runs.
How to Use SPF in Real-World Training
The goal with SPF isn’t perfection - it’s consistency.
Using a high-quality SPF recommended for runners that protects against both UVA and UVB rays, while also hydrating the skin, can make a significant difference to long-term skin health.
Top SPF Tips for Runners
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When to apply
Apply SPF before every outdoor run, regardless of season or temperature.
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Where to apply
Focus on exposed areas: face, neck, ears, hairline and lips.
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How much to apply
For the face and neck, follow the two-finger length rule to ensure adequate coverage.
Choosing the best SPF for runners is super important. Runners are best suited to lightweight, non-greasy, invisible SPF formulas designed for daily wear and performance. The easier and more comfortable an SPF is to use, the more likely you are to apply it consistently, and as with any skincare, consistency is where the real benefits come from.
Long-Term Skin Health for Outdoor Runners
- UV damage isn’t just about avoiding sunburn. Over time, repeated exposure can weaken the skin barrier, increase sensitivity, and contribute to long-term health risks.
- Skin cancer is one of the most common cancers globally, with rates continuing to rise. Charities like Melanoma UK advocate for daily sun protection, particularly for people who spend extended periods outdoors, like runners.
- If you already prioritise cardiovascular health, recovery, nutrition and injury prevention, skin protection deserves the same attention.
- SPF isn’t a corrective step. It’s a preventative one.
SPF as Part of Your Training Routine
A good runner's SPF should be applied before every outdoor run, full stop. By getting into the habit of applying every day as part of your routine, you'll be seeing the benefits before you know it.
Remember:
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SPF is required year-round, not seasonally
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Outdoor training means regular UV exposure, even when it’s cold or cloudy
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Protecting your skin supports long-term health and consistency in training
dussl is a family-run, gender-neutral skincare brand focused on simplifying routines and supporting daily UV protection. The brand donates 1% to Melanoma UK and creates premium vegan, cruelty-free formulas that are dermatologically tested and suitable for all skin types.
See dussl in action with professional triathletes Tom Bishop and Sian Rainsley here.
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