Sun safety for outdoor exercise matters more in Queensland than almost anywhere else. The UV index in Samford sits above 3 for most of the year, and in summer it is extreme by 9am. Our runners, walkers and outdoor group sessions all train under it, so we have built sun habits into every session the same way we build in a warm-up.
Check the UV, not the temperature
A cool, cloudy morning can still carry a high UV reading. Temperature tells you about heat. UV tells you about sun exposure. The free weather apps from the Bureau of Meteorology show the UV index and the sun protection times for your suburb. When the UV is 3 or above, protect your skin.
Timing your session
The simplest move is to train when the UV is lowest. In summer that means before about 7.30am or after about 5pm. Many of our clients shift their long run or walk to first light from October to March, and save midday sessions for the gym floor.
Sun safety for outdoor exercise: the checklist
| Item | What we recommend |
|---|---|
| Sunscreen | SPF 50 or 50+, broad spectrum, water resistant. Apply 20 minutes before you head out. |
| How much | About a teaspoon for each arm, each leg, front, back and face. Most people use half that. |
| Reapply | Every two hours, and after heavy sweating or towelling off. |
| Hat | A running cap with a neck flap, or a light bucket hat for walking. |
| Clothing | Lightweight long sleeves with a UPF rating. They can be cooler than bare skin in full sun. |
| Sunglasses | Wraparound, rated to block UV. Squinting for an hour is tiring in itself. |
| Shade | Plan routes with tree cover and do your stretching in the shade. |
Sweat and sunscreen
Sweat breaks down sunscreen faster than most people think. A sport or water resistant formula holds up better, and a stick version is easy to carry in a running belt for your face and ears. Pat sweat off rather than wiping it, and reapply at the halfway point of a long session.
After the session
Get out of the sun, rehydrate and shower when you can. A cool shower after a hot run feels good and gets sweat and sunscreen off your skin before you head to work. Our electrolyte drinks guide covers fluids after long sessions in the heat.
Clients sometimes ask us about food and drinks people use as part of a skin routine. That is outside our lane as exercise physiologists, but if you are reading about collagen for skin, here is a plain guide to what collagen powders contain: collagen for skin.
Heat is the other half
Sun safety and heat safety go together. In hot weather, slow down, shorten the session and drink more. Start the run slower than you think you need to and use the first ten minutes as your running warm-up.
Common questions
Do I need sunscreen for an early morning run?
If the UV index is 3 or above when you are out, yes. In a Queensland summer that can be before 7am.
Is long-sleeve clothing too hot for running?
Lightweight, loose sun shirts are often cooler than bare skin in direct sun. Try one on an easy run first.
Does a cap protect my ears and neck?
Not much. Add sunscreen to your ears and the back of your neck, or choose a cap with a neck flap.
How often should I get my skin checked?
Ask your GP. Australians who spend a lot of time outdoors are often advised to have regular skin checks.
When to get it checked
If heat or long outdoor sessions leave you feeling unwell, or you want help planning summer training around work, talk to an exercise physiologist. We can set up a plan that fits the season.