How To Not Get Red When Running

As an avid runner, I have experienced the frustration of getting a bright red face after a run. It can be embarrassing and uncomfortable, and it’s something that many runners struggle with. But fear not! I’ve done some research and experimented with various methods to prevent that post-run redness. In this article, I will share some tips and techniques to help you keep your cool while logging those miles.

Understanding the Red Face Phenomenon

Before we dive into the solutions, let’s first understand why our faces turn red during and after running. When we exercise, our heart rate increases, and blood is pumped faster throughout our bodies. This increased blood flow is necessary to supply oxygen and nutrients to our muscles. However, this can also lead to blood vessels in our face dilating, causing the redness.

While some people are more prone to facial redness due to their genetics or skin sensitivity, there are a few strategies you can try to minimize this effect.

Stay Hydrated

One of the main reasons our faces turn red during exercise is due to heat and dehydration. When we become dehydrated, our blood volume decreases, and our blood vessels can dilate more easily. So, it’s important to stay properly hydrated before, during, and after your run.

Make sure to drink plenty of water throughout the day leading up to your run. During your run, consider carrying a water bottle or planning your route near water fountains. After your run, replenish your fluids by drinking water or a sports drink containing electrolytes.

Manage your Body Temperature

Another factor that contributes to facial redness is an increased body temperature. When our bodies heat up during exercise, blood vessels dilate to help cool us down. This dilation can lead to a flushed face.

To help regulate your body temperature, dress appropriately for your runs. Opt for lightweight, breathable fabrics that wick away moisture and allow air circulation. Avoid wearing heavy or restrictive clothing that can trap heat and contribute to overheating.

Additionally, try running during cooler parts of the day, such as early morning or evening, when temperatures are lower. If you’re running indoors, make sure the room is well-ventilated and consider using a fan to help keep you cool.

Protect Your Skin

If you have sensitive skin or are prone to redness, taking steps to protect your skin can make a difference. Before heading out for a run, apply sunscreen with a high SPF to your face and any other exposed skin. This will not only help protect your skin from harmful UV rays but may also help reduce redness by preventing excess heat buildup.

Additionally, consider wearing a hat or visor to shield your face from direct sunlight. This can help keep you cooler and protect your skin from sun damage, which can worsen facial redness.

Take Breaks and Pace Yourself

If you find that your face gets excessively red during a run, it may be a sign that you’re pushing yourself too hard. Overexertion can cause increased blood flow to the face, resulting in more pronounced redness.

Listen to your body and take breaks when needed. Incorporate rest days into your training schedule and don’t be afraid to slow down your pace if necessary. Gradually build up your endurance and allow your body time to adjust to the demands of running.


While a red face after running is a common occurrence, there are steps you can take to minimize this effect. Staying hydrated, managing your body temperature, protecting your skin, and pacing yourself are all strategies that can help reduce facial redness. Remember, the most important thing is to listen to your body and prioritize your overall comfort and well-being while enjoying the benefits of running.