UV Exposure Does Not Take a Season Off
One of the most common misconceptions among runners is that sun protection is only a summer concern. UV rays reach the skin year-round, and certain conditions, such as sunlight reflecting off snow in winter or thinner cloud cover at higher altitudes, can increase exposure outside the peak summer months.
What changes by season is everything surrounding that exposure, including temperature, wind, humidity, and how much skin is covered. That is where the routine needs to adjust.
Winter Running: Cold, Wind, and Continued UV Exposure
Winter running skin concerns are usually less about sunburn and more about a compromised skin barrier caused by cold temperatures, wind, and low humidity. UV protection still matters, especially at higher elevations or around snow, which can reflect a significant amount of UV radiation back toward the skin.
- SPF: Apply a broad-spectrum SPF 30 or higher to the face, particularly on sunny or snowy days. Look for a hydrating formula, since winter air can quickly dry out the skin.
- UV clothing: A long-sleeve UPF base layer serves two purposes in winter by providing sun protection and additional warmth. Choose a breathable material that will not trap sweat against the skin.
- Hats: A running hat or headband that covers the ears can provide protection from both wind and sun exposure along the scalp and hairline.
- Sunglasses: Glare from snow and lower winter sun angles can be intense. Polarized lenses help reduce glare while protecting the eyes and surrounding skin from UV exposure and wind.
Spring Running: Allergens and Rising UV Levels
UV intensity begins to rise again during spring, and skin that has adjusted to a lower-sun winter routine can be caught off guard. Spring is also allergy season for many runners, and skin that is already irritated may feel more reactive than usual.
- SPF: Return to consistent use of a broad-spectrum SPF 30 to 50, applied generously to the face, ears, and neck.
- UV clothing: A lightweight, long-sleeve UPF layer works well as temperatures rise and UV intensity increases.
- Hats: A brimmed running cap becomes increasingly useful as daylight hours lengthen and direct sun exposure increases.
- Sunglasses: Polarized lenses with UV400 protection can help shield the eyes and surrounding skin, particularly when seasonal allergies are already causing irritation.
Summer Running: Peak UV Exposure and Sweat
Summer requires the most attention to sun protection because UV intensity, time outdoors, heat, and sweat often peak at the same time. Sweat and repeated wiping can also reduce the amount of sunscreen remaining on the skin.
- SPF: Use a sweat-resistant, broad-spectrum SPF 50 sport sunscreen. Reapply during runs that last longer than two hours or after heavy sweating and wiping.
- UV clothing: A lightweight, moisture-wicking UPF shirt can significantly reduce how much exposed skin needs sunscreen, which is especially helpful during long or midday runs.
- Hats: A moisture-wicking running cap or visor can help manage direct sun exposure and reduce sweat dripping into the eyes.
- Sunglasses: Polarized sunglasses with UV400 protection, such as a pair from Goodr, can help reduce glare and protect the eyes during the most intense sun exposure of the year.
Fall Running: Cooler Temperatures, Continued UV Exposure
Fall can create a false sense of security because cooler air makes sun exposure feel less intense. Although UV levels decline from their summer peak, they can remain significant throughout much of the season.
- SPF: Continue using a broad-spectrum SPF 30 or higher, even as temperatures begin to cool.
- UV clothing: A long-sleeve UPF layer works well during transitional weather by providing both sun protection and light warmth on cooler mornings.
- Hats: A brimmed cap can still help reduce glare from the lower sun angles common during fall.
- Sunglasses: Polarized lenses remain useful, especially during morning and evening runs when the sun sits lower and shines more directly into the eyes.
The Constant: A Layered Approach
The same four layers apply throughout the year: sunscreen, UV clothing, a hat, and sunglasses. Each layer can be adjusted based on the weather, UV exposure, and how much skin is covered.
The emphasis may change from one season to another, but the fundamentals remain the same. Runners who treat sun protection as a year-round habit, rather than something reserved for summer, can reduce cumulative UV exposure over time.
Updated July 2026
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