Best Hair Care Tips for Runners

We love our daily runs and sweaty workouts, but running with long hair can sometimes be a struggle. From the sun's harsh rays to frequent washing and styling, the perks of an active lifestyle for long-haired runners can weaken hair and lead to damage over time. At Running Warehouse, we believe that you don't have to sacrifice the health of your hair to maintain a healthy running body.

There are preventative steps you can take for softer, longer-lasting locks without having to skip out on your training. Follow these six tips from our team of experienced and dedicated runners on how to style and protect your hair before, during, and after your run, for healthy tresses all year round.

While the traditional go-to ponytail may be quick and effortless, it can also ruin your hair. A tight ponytail can cause stress to your locks by pulling on the hair follicles, thereby weakening them. If you always tie your hair in the same place, this can thin it out over time and may leave a bald spot from breakage.

To protect your hair from this gradual damage, mix up your running hairstyles each time you work out. Whether you opt for a bun, braids, low ponytail, or a hybrid of both, switching hairdos to avoid sweaty skin and follicle stress will help prevent breakage and minimize the risk of hair loss. Here are some of our favorite protective hairstyles:

• Braids, such as the classic French braid or the dual Dutch braids, allow your scalp more breathability, and let you focus on your run without dealing with any pesky flyaways or tangles. As a bonus, you can let your hair down post-run for a natural beach-wavy look.
• Put your hair up in a high bun for a chic style that avoids any contact with the nape of your neck (a high-heat zone for sweat which leads to dryness).
• A low ponytail is also a simple yet effective way to keep your hair away from your face without the tight tug and pull of a high ponytail.

Just as cotton is known to be a runner's nemesis, an elastic tie is a primary culprit for hair damage. Tight elastic bands can cause severe pressure and tension, weakening hair and eventually leading to breakage. Ditch the elastic bands and use hair ties made of fabric like satin, silk, or velvet to avoid the tight, harsh hold.

Fabric hair ties distribute gentler pressure over a wider surface, and secure your hair without absorbing sweat and stressing the same section of hair. Satin scrunchies in particular are softer, gentler, and easier to take down after your workout, gliding off smoothly instead of the tug and pull with elastic bands. Fabric ties also help avoid headaches, breakage, or the dreaded creases and dents that leave marks on your hair post-run.

Coil-shaped plastic hair ties are another popular option that is less damaging than elastic due to the unique spiral design, which allows for an even distribution of pressure and less tension on the hair.

Alternatively, those with shorter hair may find headbands more practical for securing their hair while running. Sweatbands absorb moisture to minimize perspiration, keeping your hair dry while offering lightweight, soft comfort. Position the headband at the front of your hairline to prevent your roots from getting greasy, and the thicker the band is, the fewer brimps it will leave behind.

Most people are aware of the importance of sun protection for their skin, but it's necessary to extend that same protection to your hair and scalp. Too much sun exposure can have a drying and bleaching effect on your hair, leaving it brittle and dull due to the breakdown of keratin (hair protein) from UV light. This loss of protein causes your hair to lose it's vibrant color and shine.

• Running early in the morning or later in the day when the sun's rays aren't as strong is the most effective way to avoid harmful UV radiation.
• Wearing a UPF-rated running hat will shield your hair from the elements while wicking away moisture. A running-specific hat is not your regular ol' baseball cap. It is lightweight and usually designed with perforations to let your scalp breathe, and has an internal sweatband-like liner to help wick away salty sweat that can lead to dryness and color loss.
• Apply sun-protective sprays to your hair before your run if you want to forego a hat. Look for a UVA/UVB protective treatment such as sprayable oils or mists that will absorb the ultraviolet rays, safeguarding your hair from color fading and damage.
  • Natural plant-derived ingredients such as aloe, green tea extract, shea butter, coconut oil and antioxidants (vitamin E) can help defend your hair from sun exposure and outdoor pollution.

From frigid winters to scorching summers, as runners, our hair is constantly exposed to inclement weather and environmental stressors. Add salty sweat to the mix, and you have a recipe for dry, coarse hair. In addition to keeping up with monthly hair trims, staying hydrated, and eating a balanced diet (such as foods rich in omega-3, iron, protein, vitamins A, B, C, and zinc), your hair also needs nourishing products to remain vibrant and shiny.

Invest in high-quality hair products, such as shampoos and conditioners without sulfates, phosphates, or parabens that are safe for natural and color-treated hair and thoroughly remove any product buildup. When applying conditioner, run it through the end of your strands to keep your hair strong and hydrated. And before styling, always dab a heat-protective anti-frizz serum such as argan oil to lock in moisture for a silky-smooth finish.

Coconut oil is also an amazing natural emulsifier, helping to add moisture to lackluster locks. It has a high content of lauric acid, which is optimal for moisturizing, deep conditioning, detangling your hair, and protecting your roots. You can apply the oil before your run and rinse it off when you get back, or use it on those rest days or when running errands.

The amount of coconut oil you need to apply depends on the thickness and length of your hair, but the general rule is to work a small teaspoon amount throughout the mid-length and the end of your strands (a little goes a long way). Then, tie your hair up and let the oil sit for a couple of hours before washing your hair. The longer you leave the coconut oil, the more moisture it will impart, and the softer your hair will feel.

Washing your hair every day strips your hair of its natural oils, leaving it dry and flaky. As a result, the scalp overcompensates by producing even more oil, continuing the dreaded cycle. Keep your mane and scalp healthy with a new hair care routine and avoid over-shampooing. Many hairstylists recommend washing your hair two to three times a week to avoid damage. Typically, fine or straight hair becomes oily quicker than thicker or curly hair, so depending on the texture of your hair, you can alternate the time between washes accordingly.

Rinsing your scalp between shampoo days with cool water and lightly conditioning the ends as needed will help keep it clean and prevent dryness. This process is called "co-washing," which provides a clean rinse without stripping your hair's natural oils. The cool water helps seal the cuticles and minimize the pores of your scalp, strengthening your roots.

For those with bangs, you can give them a quick touch-up by washing those target strands instead of shampooing your entire hair care every day.

For wavy or curly hair, relax your tresses after rinsing by spritzing a texturizing spray for a healthy, voluminous look. A texturizing spray will work with the natural feel of your hair for a frizz-free style, so you can embrace those beautiful curls and waves without needing any hot rollers.

Using hot tools every day (blow dryer, flat iron, or curling iron) causes those dreaded split ends and strips your hair of its pigment and moisture, leaving it brittle and dehydrated. Reducing the amount of heat you use on your hair will benefit its overall long-term health.

After your workout, brush your hair for an even distribution of natural oils and allow your strands to cool off for a couple of minutes under the cold setting on your hairdryer. Otherwise, leaving the moisture from sweat to set in can dry your scalp and prevent new hair growth by clogging the hair follicles.

On shampoo days, air or towel dry your hair before styling since wet hair is more prone to breakage, and always be gentle when brushing. Use a detangling hairbrush with soft bristles to prevent damage, working from the ends to your roots, and avoid the high-heat setting when blow-drying to minimize breakage.

Blow dryers, straighteners, and curling irons with different heat settings allow you to maintain a consistent temperature without frying your hair. For wavy or curly hair, minimize heat exposure by using a diffuser attachment on your dryer instead of plugging in the straightener and curling iron afterward. The diffuser allows for better control of airflow instead of a full-force blast from the nozzle of regular hairdryers.

Running with long hair doesn't have to feel like a compromise, as long as you take care of it! Knowing how to prevent damage, getting the right gear, and putting those habits into action is key for maintaining healthy hair over time. Overall, by taking proactive measures with your hair treatment and protection, you can maintain healthy tresses while still having fun chasing miles.