Summer running’s easy. Throw on a bare minimum of clothing, lace up the shoes and you’re out the door.

It’s not quite that easy. You wouldn’t venture out in winter without protection from the elements. Don’t go out without protection from the main element of summer running — sun.

Who doesn’t love a sunny summer run? But running in the sun, especially between the hours of 10 a.m. and 4 p.m., can be hazardous to your skin and potentially dangerous to your overall health.

Apply sunscreen to all exposed skin, even on cloudy days, to avoid damaging ultraviolet radiation. Choose a product that protects against both UVA and UVB wavelengths to guard against sunburn and wrinkling and skin cancer caused by damage to DNA and suppressed immune system.

If you’re unsure about what SPF rating to choose, take the Fitzpatrick Skin Type Quiz at the Skin Cancer Foundation’s website, www.skincancer.org. This quiz, developed by Harvard Medical School physician Thomas Fitzpatrick, MD, has been used by dermatologists since 1975. The Skin Cancer Foundation makes suggestions based on your score.

Read the labels. SPF rates only the sunscreen’s effectiveness against UVB rays. Be sure the product guards against UVA rays, too. While natural sunscreens may seem like a better option, mineral compounds such as titanium oxide and zinc oxide did not perform as well in Consumer Reports testing. And nanoparticles of these compounds may be harmful since they are more easily absorbed into the body.

With sunscreens, more is better. Consumer Reports discovered that 43 percent of sunscreens and all of the lip balms tested fell short of their advertised SPF ratings. One-third tested lower than the American Academy of Dermatology’s minimum of 30 SPF.

American Running Association recommends using a high SPF rated product since some will be lost to sweating, even with a water-resistant sunscreen. Also, most people use a thinner than the recommended one teaspoon per body part application. Reapply sunscreen every two hours.

Spray sunscreens may be a convenient choice for runners, as they tend to not feel as heavy on the skin. Apply as much as can be rubbed into the skin. Then reapply. The Food and Drug Administration is currently investigating the effects of inhaling the product, so do not spray directly on the face.

Consider sunscreen the “base layer” of protection. Add additional protection to the face with a brimmed hat and UV-blocking sunglasses.

Going shirtless is one of the pleasures of summer running, but covering up is a better option to prevent skin cancer. Hold your shirt up to the light. If you can see through it, the sun can, too. A white cotton T-shirt has a UPF rating (a similar-to-SPF rating for clothing) of between 5 and 8. If that’s not enough, specialty UV-protective clothing is now available in UPF ratings from 15 to 50+.

Optical brightening agents, OBAs, are appearance-enhancers found in many laundry detergents. Repeated use of these products can raise the UPF rating of clothing while brightening your laundry.

One sure way to decrease the detrimental effects of sun exposure is to stay out of the sun. Run in the early morning or evening when UVB rays are less prevalent. And summer is a great time to visit that local wooded park or shady trail.

Upcoming events

Saturdays, 8 a.m.: Up-N-Running Group Runs, Valencia. Run on rolling country roads. 724-898-2525 or shoes@runpa.com

Wednesdays, 6:30 p.m.: Mojo Running Group Run, Cranberry Township. Run various distances and paces.

Thursdays, 9:30 a.m.: Mojo Trail Nuts Group Runs, North Park. Run on North Park trails. 724-772-2808 or info@mojorunningpittsburgh.com

Saturday, 5:30 a.m.: Laurel Highlands Ultra Challenge, Ohiopyle State Park. Rugged point to point course on Laurel Highlands Hiking Trail. Choice of 50k, 50k relay, 70.5 miles or 70.5 mile relay. 412-337-6820 or rick.freeman1@verizon.net

Saturday, 8:30 a.m.: Run on the River 10k and 5k, Lower Burrell. Run either distance or both. (10k starts at 9:15 a.m.) Also 2k Family Fun and Pet Walk at 8:45 a.m. 724-331-3569 or jhalfhill@vpymca.org

Saturday, 9 a.m.: 9th Annual Art & Sole 5k Run/ Walk. Kids artwork as awards, t-shirts and race bags to all, benefits summer programs for inner city youth. 814-455-5508 or peichen@neighborhoodarthouse.org

Sunday, 8 a.m.: 2nd Annual Butler County Habitat for Humanity Youth Triathlon, Cranberry Township. Held in North Boundary Park. 724-321-4265 or joella@zoominternet.net

June 18, 8 a.m.: Zelienople Youth Triathlon, Zelienople. Event held in Zelienople Community Park for kids ages 4 through 16. joella@zoominternet.net or www.getfitfamilies.com

June 18, 8:30 a.m.: Greater Clarksburg 10k and 2k, Clarksburg, WV. 304-672-3637 or www.greater_clarksburg10k.org

June 18, 9 a.m.: Restore the Shore 5k and 10 Mile Race, Portersville. Run at Moraine State Park. 724-372-1299 or info@wolfcreektrackclub.com

June 19, 7 a.m.: Peace, Love, Run 13.1 and 5k, North Park. 724-940-2400 or melissamigliaro@gmail.com

June 19, 8:30 a.m.: ERC Father’s Day Race, Erie. Starts at Presque Isle State Park Beach #1 with choice of ½ mile or 5k. 814-490-3921 or juliaroussos23@gmail.com

June 25, 8:30 a.m.: Hope for your Future 5k and 10k Run, 2 Mile Walk and 25 Mile Bike Race, Rimersburg. Also Superhero Run for Kids ages 11 and under at 9:30 a.m. Hopeforyourfuture13@gmail.com

June 25, 9 a.m.: Butler Road Race, Butler. Choice of 5 miles or 2k. 724-284-4676 or butlerroadrace@butlerhealthsystem.org

June 29, 7 p.m.: Strawberry Days 5k, Grove City. First race in Mercer County Twilight QUAD series. Register online at runhigh.com. 724-866-1374 or smc@runhigh.com

July 2, 8:15 a.m.: Karns City High School Gremlin Gridiron 5k, Karns City. Jdailey1266@gmail.com

July 2, 9 a.m.: Ellwood City Ledger 10k, Ellwood City. 724-752-1583

July 2, 9 a.m.: Heritage Day 5k, Greenville. Jas26mrun@msn.com

July 2, 9 a.m.: Ford City 5k Run/Walk, Ford City. Flat race through downtown. 724-954-9065 or fordcity5k@gmail.com

July 2, 9 p.m.: Race to the Moon 5k and 5 Miler, Apollo. Run on Roaring Run Trail. Participants must wear or carry light. Swamper11@verizon.net

July 4, 8 a.m.: Ultimate Freedom 5k Run/Walk, Meadville. Run on Ernst Rail Trail. 814-724-5074 or www.theultimatefreedomevent.com

July 4, 8 a.m.: Zelienople Firecracker 5k and 1 Mile, Zelienople. Also 1 mile kids run. 724-321-4265 or getfitfamilies.com

July 4, 9 a.m.: Hampton Firecracker 5k, Allison Park. Run starts at Hampton Community Center. Hamptonrotaryfirecracker5k.yolasite.com

July 6, 7 p.m.: Groundhog Jog 5k, Punxsutawney. Part of Groundhog Festival. 814-938-1008 or www.punxsutawneycommunitycenter.org

Race results

Mud on the Mountain, May 7: Brook Sharpnack, 1st Overall M, 1:12:56; Jacqueline Flaherty, 1st Overall W, 1:24:09; Jeannie Orend, 2nd Overall W, 1:28:45; Andrea Peck, 3rd Overall W, 1:38:02; Sherry Adams, 5th Overall W, 1:46:26

Komen Race for the Cure 5k, May 8: Evan Hibbs, 1st Overall M, 16:23; Michelle Corkum, 1st Overall W, 19:50; Marcia Semple, 3rd 70+ W, 39:38; Aidan Neigh, 22:25; Abigail Jones, 25:29; Correne Jones, 25:34; Michael Schrock, 25:47; Cheryl Stirling, 26:17; Jenna Tuttle, 26:45; Alexa Profozich, 26:57; Brian Shuttleworth, 27:50; Leah Rapp, 28:30; Cathleen Matuzak, 28:45; Erin Marron, 28:52; Renee Zinsky, 28:57; Marty Doyle, 29:52; Patti Doyle, 29:53; Charles Headley, 30:01; Amber Headley, 30:02; Nikki Winters, 30:07; Cheryl Ann Lassen, 30:17; Valerie Wolenter, 30:24; Amy Lehman, 30:45; Katie Jamison, 31:00; Carol Larkin, 31:09; Catherine Hanna, 31:17; Cynthia Rosequist, 31:19; Marsha Haley, 31:32; Kimberly Matz, 31:58; Linda Profozich, 32:17; Rachel Rutkoski, 32:20; Joann Banyas, 32:37; Julie Banyas, 32:38; Jeffrey Banyas, 33:05; Maryann Truman, 33:57; Caitlyn Boland, 34:03; Tim Hull, 34:29; Emma Fehl, 34:34; Elizabeth Profozich, 34:56; Hope Hull, 35:06; Heather Cosper, 35:45; Elena Mueller, 37:13; Mary Beth Chester, 37:28; Kathryn Mueller, 37:33; Gabrielle Mueller, 37:34; Ryan Boland, 39:13; Scott Andreassi, 43:19

ACMH Hospital 5k, May 21: Ean King, 1st Overall M, 17:25; Ariana Perella, 1st Overall W, 22:20; Tim Monfre, 1st 55-59 M, 20:17; Shawn Beranty, 1st 40-44 M, 20:31; Zakyia Clanton, 1st 10 & Under W, 27:12; Ashley Duespohl, 1st 25-29 W, 28:10; Paige Burke, 3rd 11-15 W, 30:21; Robert Crawford, 1st 65+ M, 30:51; Tabitha Burke, 2nd 10 & Under W, 32:00; Natalie Burke, 2nd 40-44 W, 33:46; Holly Burke, 3rd 40-44 W, 33:47; Scott Andreassi, 1st 50-54 M, 42:37; Lindsay Crawford, 3rd 30-34 W, 46:51; Jessica Crawford, 3rd 30-34 W, 46:51; Lauryn Tyler, 2nd 16-19 W, 51:56; Ryan Suwan, 1st 10 & Under M, 51:56; Brian Kepple, 33:33; Rachel Delzer, 43:12; Jake Suwan, 51:39; Ashton Wolfe, 52:20; Sara Suwan, 53:59; Nichole Monday, 54:45; Amanda Burns, 54:45; Heather Ruege, 54:45

Bessemer Java Jog 5k, May 30: Leslie Perry, 1st Overall M, 19:40; Teresa Westover, 1st Overall W, 20:46; David Suber, 2nd 51-60 M, 23:45; Cindy Suber, 1st 51-60 W, 27:39; Lacey Anderson, 30:07

Elderton 5k, June 3: Sam Cunkelman, 1st Overall M, 17:36; Ean King, 2nd Overall M, 17:52; Kara Ralston, 1st Overall W, 24:23; Ashley Fox, 2nd 11-15 W, 36:25; Jason Fox, 36:27

Karns City XC Gremlin Gallop 5k, June 4: Ean King, 1st Overall M, 19:03; Rebecca Pennington, 1st Overall W, 21:15; Matthew Slagle, 1st 20-29 M, 19:03; Conrad Snyder, 1st 16-19 M, 20:47; Shawn Beranty, 1st 40-59 M, 21:46; Ethan Depew, 1st 12-15 M, 22:44; Emily Schumacher, 1st 20-39 W, 23:17; Justin Beham, 2nd 16-19 M, 25:24; Gavin Schmoll, 2nd 12-15 M, 25:33; Elijah Evans, 3rd 12-15 M, 26:23; Chloe Fritch, 1st 11 & Under W, 26:29; Kaitlyn Fleeger, 1st 16-19 W, 26:45; Kaila Hildebrand, 2nd 16-19 W, 27:27; Shawn Hildebrand, 2nd 40-59 M, 27:41; Ashlyn Hildebrand, 3rd 16-19 W, 28:15; Elizabeth Weiland, 2nd 20-39 W, 28:28; Angie Fritch, 1st 40-59 W, 29:16; Roger Schmoll, 2nd 20-39 M, 31:24; Jessica Lauer, 3rd 20-39 W, 32:37; Michael Grazioli, 3rd 40-59 M, 33:00; Kim Beham, 2nd 40-59 W, 34:16; Christine Adams, 3rd 40-59 W, 34:28; Regan Schmoll, 2nd 11 & Under W, 40:52; Hannah Burke, 3rd 11 & Under W, 42:19; Katelyn Grazioli, 1st 12-15 W, 44:15; Ben Orozco, 1st 11 & Under M, 47:22; Dan Mourer, 1st 60+ M, 54:58; Peggy Mourer, 1st 60+ W, 55:01; Anthony Grazioli, 28:22; Jake Orozco, 29:56; Rob Pennington, 33:38; Casey Harkleroad, 34:20; Sharon Schmoll, 41:18; Natalie Burke, 42:19

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone 724-352-4395. E-mail bigp16@connecttime.net.

Pat Neubert is a running columnist for the Butler Eagle.