Running in Bali can be tough. The sun is always blazing, and when I first moved here, I had no idea what I was getting myself into. I thought I was tough enough to handle it all, so I started running early in the day, thinking I could avoid the heat. But I quickly learned that without sunscreen, I was in for trouble. Every time I skipped it, I ended up with sunburns that left me looking like I had been cooked on the grill.
I’ve made all the mistakes: running in the heat, ditching sunscreen, and thinking I didn’t need water—spoiler, I did. And let me tell you, I’ve paid for it with some seriously bad sunburns and dehydration. But over time, I learned what really works to protect myself from the sun. Now, I’m here to share those lessons with you.
Whether you’re in a place like Bali or just trying to handle the sun where you’re at, I’ve got tips to keep you safe, cool, and feeling strong while running under that intense sun.
Sunscreen isn’t just for the beach. It’s a must-have for your runs.
Look, I get it—you don’t need another “wear sunscreen” lecture. But here’s the truth: no matter how tough you think you are, running without sunscreen is like playing with fire. If you’re out there for more than an hour, you’re going to regret not applying it. Trust me, I’ve been that guy who thought he could get away with a short run and ended up looking like a lobster. Never again.
I always go for SPF 30 or higher, and I slather it on thick. Don’t forget your lips, either—nothing says “I’m ready for a marathon” like a sunburned smile. Here’s a little trick: carry a small sunscreen tube for those mid-run touch-ups if you’re running long.
Let’s talk about clothes that do more than look good—they protect you from the sun.
I get it—you want to look cool in your cute tank top and shorts. But when the sun’s out, it’s time to rethink your outfit. You want protection, not a sunburn souvenir. Long sleeves, light pants, and sun-protective clothing are where it’s at.
And let me tell you something: don’t even think about wearing dark colors. They attract sun like nobody’s business. Stick to light-colored, breathable fabrics to stay cool and protected. UV-protective gear is a game changer—it’s like sunscreen woven right into your clothes. Pretty awesome, right?
Hat & Sunglasses: A Game-Changer for Running in the Sun
Okay, let’s talk about the dynamic duo. You can’t run in the sun without a hat and sunglasses, and no, I don’t mean just for style. These guys are here to save your face, your eyes, and your sanity.
Pro tip: Soak your hat in water before you hit the trails. It’ll cool you down and feel like a personal air conditioning unit for your head. And sunglasses? Get some with UV protection. Sure, they’re for looking cool, but they’re also there to protect your eyes from UV rays that can lead to cataracts down the road.
Timing is everything.
Look, I know you’re eager to get your miles in, but the sun’s heat is no joke, especially between 10 a.m. and 4 p.m. Those are the “danger hours.” If you can, shift your runs to early mornings or evenings. Your skin will thank you.
Pro tip: Start your long runs early and get done by 9 a.m. If you must run during peak hours, layer up on the sunscreen, cover up, and get in and out of the sun as fast as possible.
Hydration is key: Because Sun + Sweat = Dehydration
Running in the sun without proper hydration is a recipe for disaster. You’re not just losing sweat; you’re losing water, minerals, and the ability to recover. Drink before, during, and after your run like your body depends on it—because it does.
I aim for 8–12 oz of water 20–30 minutes before a run and sip every 15–20 minutes on longer runs. Keep that water bottle close—hydration is the unsung hero of skin protection.
Legionnaire Hats: A Game-Changer for Long Runs
Okay, let’s talk hats. Not the cute, “I’m-just-here-for-a-5k” type hats. No, I’m talking about those legionnaire hats with the neck flap. Yeah, they might not be the most stylish thing in the world, but hear me out — if you’re doing long runs in the sun, this is hands down the best investment you can make.
You’re running, sweating, and that sun’s beating down on you. You need protection, but your regular cap’s only covering the top of your head. What about your neck? What about your ears? That’s where the legionnaire hat comes in. The neck flap shields the back of your neck and your ears, so you can run without feeling like your skin’s going to start smoking off. Plus, it’s a game-changer when you’re out on a long run, where every little bit of extra shade counts. Pro tip: dunk that thing in some cold water before heading out—instant cooling system for your head. Your neck will thank you after 20 miles.
Use a Sunscreen Calculator: Know Exactly How Much to Apply
Here’s the truth: we all know sunscreen’s important, but how much should you actually put on?
You’re probably putting on less than you think. A dab on your face and a quick swipe on your arms won’t cut it. You need to cover your whole body like it’s armor—especially if you’re out there for long stretches. Trust me, I’ve seen plenty of people hit the trail and end up looking like lobsters by the end of the run. Don’t let that be you.
UV-Protective Clothing: Take Your Sun Protection to the Next Level
If you want to take your sun protection game to the next level, let’s talk about UV-protective running gear. I get it, the summer heat can make us want to strip down to as little as possible. But you don’t want to get caught in that game. I’ve been there—running in just a tank and shorts, thinking, “This is fine!” And then the next day, my shoulders look like they’ve been cooked on a grill.
So, invest in some UPF 50+ clothing. It’s like sunscreen for your whole body, without the sticky mess. These clothes are made to block out UV rays. I’m talking shirts, shorts, and even socks—everything you need to keep your skin safe while you’re clocking those miles. It’s lightweight, breathable, and won’t leave you sweltering like you’re wearing a garbage bag. You’ll be cool, protected, and looking sharp while you’re at it.
Recovery is your secret weapon.
You crushed your run, but the sun left its mark. Time to hit the shower and give your skin some TLC. I’m talking gentle cleanser, and if you’ve been in the sun for a while, aloe vera is your best friend. It’s soothing, cooling, and will keep your skin happy.
Pro tip: Use a pre-cleanse oil first, like Beauty Shaman’s Cleansing Beauty Oil, to get rid of dirt and grime. Follow it up with a gentle cleanser to remove sweat, sunscreen, and that post-run grime. Your skin will thank you.
Quick Checklist for Sun Protection:
- Sunscreen: SPF 30+ (broad-spectrum)
- Clothing: Light, long sleeves, and sun-protective gear
- Hat & Sunglasses: UV protection, soak your hat in water
- Timing: Avoid 10 a.m. – 4 p.m.; opt for early or evening runs
- Hydration: Drink 8–12 oz before and sip every 15-20 minutes
- Post-Run Recovery: Use soothing aloe vera lotion
Pro tip: Save this checklist and share it with your running buddies. Stay sun-smart, stay strong, and keep chasing those goals. Keep it safe and keep running!
Conclusion:
Summer running’s all about hitting the trails and enjoying those long sunny days, but don’t let the sun turn you into a cautionary tale. Protect your skin, protect your eyes, and get out there with confidence.
And now, I want to hear from you. What’s your go-to sun protection strategy? Drop a comment below, and let’s keep this sun-safe runner community growing.
Until next time—every mile builds the runner you’re becoming. Keep lacing up and running smart.