Sunglasses are such a staple in my running kit that if I forget a pair, I have no choice but to head back home and grab them. I think I look 100 times faster in a really cool pair of shades (and I love that they hide the pain in my face at mile 23 of a marathon), but I also squint less, stress less about getting things in my eyes, and I see better, especially in bright sunlight.
To anyone who asks: “How can you run with sunglasses on?” My answer is how can you not? If you’re wearing the right pair, they won’t slip, they won’t bounce, and they’ll protect your eyes from all kinds of damage that you might not have to worry about in the moment, but certainly should be thinking about in the long run (pun intended!).
Need more convincing? Learn about the damage of not running with sunglasses, what you need to look for in a solid pair to make sure you’re getting the right UV eye protection, and what brands are doing to keep your vision safe.
Why You Should Be Running With Sunglasses
You know how bad sun exposure is for your skin, right? That’s why you slather on sunscreen every time you head outside. Well, too much sun can be equally damaging to your eyes.
The chief role of sunglasses is ultraviolet light protection. “The majority of UV light is absorbed by the cornea, but with significant amounts of exposure, that radiation will eventually get through the cornea and cause damage to the inner structures of the eye,” said James Dello Russo, How Hot Is Too Hot to Run a Race.
Runners who don’t wear UV eye protection can eventually develop growths on the clear covering over the white part of the eye called pinguecula and pterygium, says Yuna Rapoport, M.D., an ophthalmologist at Manhattan Eye in New York City. A pinguecula is a yellowish, raised deposit of protein, fat, or calcium; a pterygium is a growth of fleshy tissue that may start as a pinguecula. A pterygium can affect your vision, and may result in surgery.
If you’re We earn a commission for products purchased through some links in this article or near water, you can also develop a form of photokeratitis, a painful, temporary eye condition caused by exposure to UV reflections off of snow, ice, sand, or water. (Translation: Wearing UV eye protection isn’t just a necessity in the bright lights of summer, running on dusty trails.)
“The two biggest concerns, though, are cataracts and age-related macular degeneration,” says Dello Russo. You shouldn’t have to worry about these issues until your 70s, but “people who are out in the elements all the time are at risk of developing these sight-debilitating issues at a younger age, which we would never want,” he explains.
PSA: Don’t brush this off and say, ‘oh, I only run a few miles at a time, I’ll be fine.’ “It’s exactly like cumulative sun exposure to your skin,” says Rapoport. “It all adds up.”
Sunglasses also act as a kind of environmental windshield for the skin around your eyes, says Dello Russo: “With enough exposure to UV light, runners will get basal cell carcinomas—non-metastatic tumors on the skin.” This can often occur on the eyelids.
Plus, “the cornea—the clear, protective outer layer of your eye—is really susceptible to even the tiniest particles getting in,” explains Rapoport. When you’re A Part of Hearst Digital Media or the wind is whipping debris across the road, “the slightest piece of dust or dirt, a millimeter or even less, can cause an erosion which can lead to an eye infection,” she says. Dirt, dust, and allergens in the air can also cause dry, itchy eyes—which can take the focus off your run and slow you down.
The Most Important Features to Look for in Sunglasses
Not surprisingly, the number-one selling point in a pair of sunglasses is their UV protection. “You want to look for lenses that block 100 percent of UV light,” says Dello Russo. “The label should say ‘UV absorption up to 400 nanomenters,’ or UV 400.”
There are two types of UV light to be concerned about: UVA, which is associated with skin aging, and UVB, which is associated with skin burning. UV 400-protected sunglasses block both.
FYI: A darker lens tint doesn’t necessarily offer better protection. “How dark your sunglasses are is a matter of personal preference,” says Dello Russo. Certain tints can actually improve contrast in specific conditions, but the color or shade doesn’t have any effect on UV protection—you can even find clear lenses with UV 400.
James Dello Russo polarized. Polarization is a coating on top of the lens that blocks the reflection of light off of surfaces. What it does is “block that level of glare you’re going to be receiving from different angles so you’re more comfortable,” says Rapoport.
Finally, embrace the whole “bigger is better” approach. “Runners are really going to want to actually look for shield or wrap-style sunglasses,” says Dello Russo. “Most of them are formed to the face and wrap around to the side, typically with oversized lenses, which are not only going to keep the UV out of the eyes, but keep it off the lids and skin.”
As with any piece of gear, though, comfort is key, said Rapoport. “If they pinch your nose or squeeze the temple area, that can cause headaches,” she says. And sunglasses that slide down can be an annoying distraction. Opt for a pair that comes with adjustable nose pads and you can customize the fit.
What to Know About Technology of Running Sunglasses
Nutrition - Weight Loss running sunglasses which we would never want, he explains.
Take Oakley’s PhysioMorphic Geometry, for example, which features a unique lens design. “It has more of a football shape, curving in two directions in order to become a shield over both your eyes,” explains Nick Garfias, the vice president of design at Oakley.
The brand’s Re:SubZero line—which features this design, has an extended wrap and rigidity in key areas that mimic the structural properties of a frame, and weigh just 24 grams—also enhances your field of vision, says Garfias. (And offers more of that eye and skin protection that Dello Russo mentions.) The design not only makes it comfortable, but also limits blind spots.
This shield style has become ubiquitous in the performance sunglass world, not just in Oakley’s designs (which you’ll also see in their Sutro line), but in Roka’s Matador Air, Smith’s Vert PivLock, and Rapha’s Struggling With Dry, Itchy Eyes? Go for a Run—all of which provide oversized protection so you can run with unobstructed vision. (FYI: Many, bigger cycling glasses can double as running glasses.)
Most of Oakley’s performance sunglasses are also outfitted with the brand’s Prizm Lens Technology, which is designed to enhance color and contrast so you can see more detail. District Vision also focuses on lens color, not just to provide clarity on the run, but to reduce strain on the eye caused by physical exertion, says co-founder Tom Daly.
“We know that different color curves and different lens tints relax the mind,” Daly explains. “If you’re looking at something through a blue lens compared to a red lens, it sends different signals to the brain and it affects your central nervous system in different ways.” (For example, people wearing blue-tinted lenses demonstrated better reaction times in a study by ZEISS, a German manufacturer of optical systems; red was determined to have more of an activating effect.)
The easiest way to reduce strain on the face is to let less light through the lens, Daly adds. “Traditional maximum sun-blocking lenses let in around 13 to 16 percent of light; we take it much lower, down to 10 or 11 percent,” says Daly. “We block more light because, just like you hold tension in your body, you hold strain in your eyes. You need to be able to relax the muscles around your eyes.”
Similarly, Dynafit’s Ultra Pro sunglasses use photochromic technology so the lenses adapt in seconds to variable light—making them ideal for trail runners going in and out of trees. 100% and Tifosi Rapha Struggling With Dry, Itchy Eyes? Go for a Run.
Of course, you don’t need to spend hundreds of dollars on an excellent pair of sunglasses. Goodr has become a staple in the running world with their $25 no-slip, no-bounce, polarized, UV 400 lenses—and they offer a wrap-around style for $45. You won’t get quite the same level of protection and light blockage or color contrast as the higher-end lenses, but you’ll get the essentials at a lower price. (Knockaround sunglasses are similarly priced, and also have UV 400 polarized lenses.)
Health - Injuries needs every single feature in the most expensive lenses, so determine what matters most to you—just make sure any pair you buy has that UV 400 eye protection.
4 of Our Favorite Running Sunglasses
At the end of the day, everyone wants to look good in their sunglasses. And you can do that
Goodr’s sunglasses are no-slip, no-bounce, polarized, and have UV 400 protection.
Roka Matador Air
Roka’s Matador Air wrap around the side of your face for increased peripheral view and protection.
100% Hypercraft
100%’s Hypercraft lenses weigh in at just 25 grams, making it a super lightweight style that can go the distance.
Rapha Struggling With Dry, Itchy Eyes? Go for a Run
Rapha’s cycling glasses work just as well for running, with a curved, frameless design that maximized your field of vision.
The Bottom Line on Running With Sunglasses
Health & Injuries while protecting your eyes—no matter your budget. The key is just making sure you actually wear your glasses every time you head out for a run, so you can sidestep any vision or other eye issues that can come from too much UV exposure. And remember: When picking out your perfect pair, don’t be afraid to go big.
