Running in rain, heat and cold comes down to three habits, and none of them are our invention: health services and dermatologists point to sunscreen and a hat in the sun, dry clothes and dry feet soon after a wet run, and a short, warm shower plus moisturiser in the cold. The rest of this article is the detail, season by season. It's one chapter of our runner's hair and body care guide.
How do you protect your skin when running in heat and sun?
Use SPF 30 or higher, cover what you can and avoid the middle of the day. The standard sun-safety advice is sunscreen with at least SPF 30 and 4-star UVA protection, and the UK sun is strongest between 11am and 3pm from March to October. International health guidance says much the same in UV index terms: from 3 upwards, seek shade around midday and reach for a shirt, sunscreen and a hat. That's why the 7am version of your usual loop is the kinder one.
A grey sky doesn't let you off. Dutch weather forecasters, who publish the UV index as "zonkracht", say full cloud cover gives at most the protection of a factor 5 sunscreen. So yes, you can come home pink from an overcast run along the coast.
Then there's sweat. Dermatologists advise choosing a sunscreen that's broad-spectrum and water resistant, applying it about 15 minutes before heading out, and reapplying every two hours and straight after sweating. On a Sunday long run, that means a small tube in your belt. They also suggest a lip balm with SPF 30 and remind you about your ears and neck, which a running cap doesn't shade. (Caps need washing too: see sweaty caps and headbands.)
What should you do after a hot, sweaty run?
Cool down first, wash second. If a hot run leaves you dizzy, sick or with a headache, the standard health advice for heat exhaustion is to get somewhere cool, drink water and cool your skin. More often, the skin issue is heat rash. It's usually caused by sweating a lot, when sweat glands get blocked, and the advice is cool baths or showers, loose cotton clothing and no perfumed shower gels or creams while you have it.
Worth knowing here: every Rinsed bar contains Parfum (fragrance). So if heat rash is what you're dealing with, go fragrance-free and ask a pharmacist. See a GP if it hasn't improved after a few days. On timing, see should you shower right after a run.
Summer is also when running goes travelling: the 5K before the hotel breakfast, the race weekend abroad with hand luggage only. That's where a solid bar is simply practical. One bar for hair, body and face, not a liquid at airport security, and nothing to leak over your race kit.
Shampoo, body and face wash, all in one bar. Cooling, refreshing and designed for those always on the go.
As the founder of a brand that sells bars, I'll be honest: in summer, the sunscreen you put on before the run matters far more to me than whatever you wash with afterwards. And then, because this is northern Europe, the weather turns.
What changes when you run in the rain?
Wet fabric and wet feet become the story. Moisture and wet clothing make rubbing worse, which is why shorts that behave on a dry 10K can leave you walking like a cowboy after the same 10K in a downpour. The medical advice on chafing: moisture-wicking fabric rather than cotton, and change into something dry as soon as you can. The same advice suggests a dab of petroleum jelly on the spots that usually rub. Too late for prevention? See chafing after a long run.
Feet are the other half. You're more likely to get athlete's foot if your feet are wet or sweaty, and the standard health advice reads like a checklist for after a rainy run: dry between your toes, wear flip-flops in changing rooms, and don't wear the same shoes for more than 2 to 3 days in a row. So the soaked pair gets stuffed with newspaper and has tomorrow off.
And your hair? Rain plus a ponytail plus a cap usually equals a knot. Dermatologists say hair is delicate when it's wet, and suggest a wide-tooth comb instead of a brush, and wrapping it in a towel rather than rubbing.
A rainy run also means a rainy bag. If you run to work or change at the club, everything in there is fighting for the one dry corner, and a bottle that pops open is the last thing you need. A solid bar can't leak, and it's one item instead of three. Let it dry in a ventilated tin or mesh pouch (more in how to store a soap bar).
Shampoo, body and face wash, all in one bar. Keep your hair and skin healthy on the go. Monoï-infused scent with a touch of vanilla. Designed for those always on the go.
Bar or bottle, the real win after a wet run is speed: wet kit off, dry kit on, feet dried properly. Which is exactly what gets rushed when you're cold.
How do you care for skin and hair on cold, windy runs?
Cover up outside, keep the shower short and warm, and moisturise straight after. For cold weather, dermatologists recommend protecting exposed skin and wearing lip balm outdoors, using warm rather than hot water, and moisturising immediately after washing. Their dry-skin tips add the numbers: 5 to 10 minutes, pat dry, moisturise while your skin is still damp.
We know. You've been promising yourself a scalding shower since the turnaround point. The dermatologists' version is the boring one: warm, short, done, cream on.
One honest note. That same advice says to use only gentle, fragrance-free products on dry, sensitive skin, and every Rinsed bar contains Parfum. If that's your winter skin, a pharmacist can help you pick a fragrance-free wash. More in soap or shower gel for dry skin and dandruff in winter.
Winter also fills your bag. Gloves, hat, a dry base layer, a jacket for the ride home: suddenly there's less room for a row of bottles. One solid bar for hair, body and face fits in whatever corner is left.
Shampoo, body and face wash, all in one bar. Cooling, refreshing and designed for those always on the go.
Not that the bag is the point. Each kind of weather asks for one or two small changes, so here they are side by side.
What does running in rain, heat and cold look like as one routine?
| Weather | Before the run | After the run |
|---|---|---|
| Hot and sunny | SPF 30 or higher, water resistant; cap; ears, neck and lips | Cool down and drink; cool shower |
| Rain | Moisture-wicking kit; petroleum jelly where it rubs | Dry clothes straight away; dry between your toes; rest the shoes |
| Cold and windy | Cover exposed skin; lip balm | 5 to 10 minutes in warm water, pat dry, moisturise on damp skin |
Summary
Three kinds of weather, three small habits: sunscreen you reapply when you sweat, dry clothes and dry feet after rain, and a short, warm shower with moisturiser in the cold. And if your skin does react, a pharmacist or GP is the right person to ask.
Frequently asked questions
Do you need sunscreen for a run on a cloudy day?
Often, yes. Full cloud cover gives at most the protection of a factor 5 sunscreen, and international health guidance is to use sun protection from a UV index of 3. Check the day's UV index rather than the sky.
What SPF should runners use?
SPF 30 or higher, with 4-star UVA protection. Dermatologists advise a broad-spectrum, water-resistant sunscreen, applied about 15 minutes before heading out.
Does sweat wash sunscreen off while you run?
It can. Health services and dermatologists both say to reapply sunscreen after sweating, and dermatologists recommend a water-resistant one.
What time of day should you run in summer?
Avoid the middle of the day. The UK sun is strongest between 11am and 3pm from March to October, which is why the 7am version of your usual loop is the kinder one.
What is heat rash, and when should you see a GP?
Heat rash is an itchy, prickly rash usually caused by sweating a lot. A pharmacist can advise, and the standard health advice is to see a GP if it doesn't improve after a few days.
How do you prevent chafing when you run in the rain?
Wear moisture-wicking fabric rather than cotton, put a dab of petroleum jelly on the spots that usually rub, and change into something dry as soon as you can. Moisture and wet clothing make rubbing worse.
How do you avoid athlete's foot after a wet run?
Dry between your toes, wear flip-flops in changing rooms, and don't wear the same shoes for more than 2 to 3 days in a row. You're more likely to get athlete's foot if your feet are wet or sweaty.
How do you untangle wet hair after a rainy run?
Gently. Hair is delicate when it's wet, so use a wide-tooth comb instead of a brush, and wrap it in a towel rather than rubbing.
Should you take a hot shower after a cold run?
Warm rather than hot, dermatologists say. They suggest 5 to 10 minutes, then moisturiser while your skin is still damp.
Do you need to wash your hair after every run?
It depends on your scalp, not the weather. Dermatologists say people with an oily scalp may want to shampoo every day, while dry, curly or textured hair needs it far less often. More in how often runners should wash their hair.
Sources
The facts in this article are based on the sources below, checked in October 2026.
- Sunscreen and sun safety. NHS, 2026.
- Radiation: The ultraviolet (UV) index. World Health Organization, 2022.
- Zonkracht. KNMI, checked 2026.
- How to apply sunscreen. American Academy of Dermatology, 2025.
- Heat exhaustion and heatstroke. NHS, 2026.
- Heat rash (prickly heat). NHS, 2024.
- Skin Protection: Tips To Prevent Chafing. Cleveland Clinic, 2025.
- Athlete's foot. NHS, 2024.
- Tips for healthy hair. American Academy of Dermatology, 2024.
- Cold weather and your skin. American Academy of Dermatology, 2023.
- Dermatologists' top tips for relieving dry skin. American Academy of Dermatology, 2026.
