Tips for running in the sun


Tuesday- 3 slow recovery miles on treadmill + shoulder ripper NTC workout

On my run outside last week it started getting really hot. Utah often skips over Spring and goes straight to summer(luckily this year we’re getting a bit of spring). Most of the time I try and get up early so that I can beat some of the heat, but if you can’t, it’s better to be prepared.

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Tips for running in the Sun

1. Wear shirts that are breathable. I usually wait for Nike to have a sale on the Dri-fit T’s because I love the fabric and how breathable they are. When I first started running I wore nothing but cotton t-shirts and got so overheated! Treat yourself, and buy a couple nice T’s or tanks that allow your body to breathe.

My favorite Nike shirt for summer(smoothie not included, but is a great cool down;))


2. Bring water with you, run on a trail with a water fountain, or place water bottles along your route. Whatever works for you, but stay hydrated! I use the Nathan Hydration if I’m not on the trail with a water fountain. It’s around $30 on Amazon and holds 2, 10oz water bottles, fuel, and my key.

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one of the trails has this awesome water fountain;)


3. Wear sunscreen. I know that sounds like the worst thing ever when you’re about to go sweat, but getting burned is worse, I assure you. I have the most sensitive skin and I’m rather pale ha I use this sunscreen on my face and I don’t break out.

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I use this one for the rest of my body and works great!

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4. Wear a hat, vizor, or sunglasses. Protect your eyes, you’ll have a more enjoyable run if you can see.

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J playing with his cousin yesterday…they forgot their sunglasses;)

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5. Light-weight socks. I’m super picky with my socks because if my feet get over heated at all, that’s all I can think about the whole time I run. I buy my socks in a 6 pack from Costco for $18. Super affordable and very breathable.


Happy running!

what are your tips for running in the Sun?

what’s your favorite summer staple?



About Sugar Plum Runner

Welcome to the Sugar Plum Runner! I grew up in WA state, but currently reside in UT with my husband Josh, son Jackson, and 2 daughters Lily and Claire. I love running, but I have never been so inspired to run, race, and blog about it since 4 years ago after I had Jackson. I grew up playing soccer and cheered in high school. My favorite part of both sports(and yes I consider cheer leading a sport) was the conditioning. I found myself running after practice was over on my own. That's when I realized that running may be the sport I really loved.
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15 Responses to Tips for running in the sun

  1. Definitely water and a hat/visor. Oh and don’t go in the middle of the day when it’s hottest 🙂

    What is in that smoothie – it looks delicious! 🙂

  2. absgoldberg says:

    Once I start doing long runs again I’m going to have to invest in one of those running belts, I could get away without it during the winter but I’m pretty sure I’ll need the extra hydration in the summer and spring.

  3. Awesome tips! 🙂 I am all about the Nike tops as well, they breath so well, Target has some really nice and light weight shirts as well for summer.

  4. I’m all about my visor on bright, warm days! Not only does it keep the sun out of my eyes, but it keeps sweat from dripping down my face. Oh the joys of running in the heat 🙂

  5. Piper's Run says:

    I’m a big fan of sunscreen and some sort of hat. I hate having the heat on my face and head. With black hair, my head/hair can get super hot in the sun! Summer staple – water/watermelon or grapes!

  6. If you do end up running in the heat make sure to re hydrate properly afterward. A sports drink might be necessary if you were out for a while and sweating a lot. That way your body is ready for the next workout 🙂 Great tips!

  7. Great tips! I have been wanting to get a good hat that is also water resistant. I like to wear sleeveless tanks when I run in the sun because sleeves always annoy me! I have been wanting to download the NTC app for so long. Every time you post about it it reminds me to download it. I’m not sure what is taking me so long. 🙂

  8. It was nice and chilly/breezy on this morning’s run! I think I can wait just a little bit longer for HOT Texas runs. It’s pretty ridiculous out here in the summer time.

  9. Do you put sunscreen on your forehead? And/or does it run into your eyes? I’m good about getting my shoulders, but hate having my eyes water due to sunscreen!

    • I do put the sunscreen on my forehead. I only use about a dime size drop for my whole face and I rub it in all the way. I also try and wipe any sweat before it gets close to my eyes. That seems to help.

  10. I always run in my sports bra, but I avoid the times when the sun is at its strongest (10-2). I try my best to get up and out there before the sun is above the horizon because otherwise in FL, I will die. I definitely drink a lot of water beforehand, bring water along with me, and drink lots of water afterwards!!

  11. Meghan says:

    All great tips! Time and time again, the heat catches me off guard and severely slows my pace down initially. It’s really frustrating to have to tone it back down to a slower pace and use my CamelBak for hydration but whatever works, right? 🙂 I need a good visor for the summer!

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