If you are a fan of running during the warmer months, incorporating a sun shirt into your routine could completely revolutionize your experience. I have spent the last three summers running in long-sleeved sun shirts, and it has made my training sessions far more enjoyable while significantly cutting down on my sunscreen expenses. Last year, I managed to secure a Rabbit UPF Deflector hoodie just before they sold out, and it was worth every penny.
If you are skeptical about wearing long sleeves in intense heat, I completely understand; I felt exactly the same way at the beginning. I knew other runners used sun shirts, but I did not think it was the right choice for me. Back then, I would coat my arms, back, and neckline in sunscreen, and I would cringe as the mixture of sweat and lotion turned into a gross, drippy, sticky mess. Sometimes I would miss a spot, resulting in painful patches of sunburn on my shoulder blades. I assumed this was just part of the summer running experience, but wearing a sun shirt effectively prevents all of that.
The benefits and functionality of sun shirts for runners
The primary role of a sun shirt is to block UV rays, performing the same protective function as sunscreen. Furthermore, high-quality sun shirts are designed to wick away sweat, which can actually keep you feeling cooler than if you were running without one. Leading dermatologists, including those at the American Academy of Dermatology Association, actively advocate for wearing sun-protective clothing alongside shade-seeking and sunscreen application. While you will still need sunscreen for your face and hands, sun shirts offer distinct advantages for your arms and torso:
- You cannot miss a spot, which is a common issue when applying sunscreen to your shoulders or the back of your arms.
- You avoid the impossible task of reapplying sunscreen while you are covered in sweat during a long run.
- You eliminate the sensation of sunscreen sweating off and dripping down your skin.
- If you use spray sunscreen, you avoid the sticky residue and the need to manually rub it into your skin.
- You consume significantly less sunscreen annually, which results in substantial savings if you are prone to sunburn.
Beyond these practical benefits, the biggest selling point for me was eliminating the sensation of sunscreen-and-sweat slime dripping down my arms, which I always found incredibly gross and messy.
What the running experience feels like
I wore a sun shirt for the first time during a brutal heat wave. I typically aim for evening or morning runs when the air is cooler, but the humidity was extreme. On my first outing, I applied sunscreen only to the exposed parts of my body—face, hands, and lower legs—and headed out. I did not feel significantly hotter or cooler than usual, but the dripping slime issue was completely resolved. While the shirt became damp, it successfully absorbed the sweat, preventing the unpleasant dripping effect.
My confidence in these shirts grew when I wore one for a midday run in 93-degree weather. I took safety precautions by carrying ice water, and the shirt performed remarkably well. On one occasion, I felt a nice breeze as I finished my run, and peeling the shirt off felt like a refreshing reward. I even made a minor modification: since the fabric bunched up around my hips, I used scissors to crop it just below my waistline. This allowed for better airflow while still keeping my skin fully protected. Today, I only skip the sun shirt if the humidity is so high that the fabric cannot dry at all, in which case I opt for short sleeves on shaded trails.
What to look for in a sun shirt
Marketing for running gear is often expensive, but you do not need to limit your search to items explicitly labeled as a 'running sun shirt.' Consider searching for 'long-sleeved wicking shirts,' 'UPF shirts,' or even 'rash guards' typically designed for surfing. The ideal shirt should feature a high UPF rating, moisture-wicking properties, a high neck or hood for added coverage, thumb holes to protect your hands, a lightweight feel, and a loose fit.
Experts often suggest choosing dark or bright colors over white or pastels, as these are more effective at absorbing ultraviolet rays. Personally, I have struggled to pick dark colors when lighter ones are available, though this might just be a personal preference. I have experimented with affordable options, like a 30-dollar Amazon rash guard, and premium choices like the 70-dollar Rabbit hoodie. The Rabbit version features lighter material with laser-cut ventilation holes, while the REI Sahara Shade hoodie is so comfortable I wear it casually at home. If you are still not sold on the idea, start with an inexpensive version to see how you like it. You might soon find yourself joining the club of runners who prefer life without the sticky slime.
