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When I first began running, I stuck to a treadmill. The reason for this was that I wasn’t the most confident when it came to running in front of people. My hair swept around weirdly and it made me feel self-conscious if I ever ran in the street. How did I resolve this? With a running hat. 

Nowadays, I only go running in public because I found treadmills weren’t great for my knees. Anyway, these days I couldn’t care less whether or not people look at me whilst I’m out running. That being said, I still wear a running hat out of habit. Today I found myself wondering, is wearing a hat whilst running a good idea?

Wearing a hat whilst running can come with several advantages and disadvantages. Advantages include keeping both rain and sweat off your face. Disadvantages include discomfort and even overheating on particularly hot days. The experience of wearing a running hat can vary between runners based on their preferences and the type of hat they wear. 

Yup, it’s safe to say that many runners, including myself, have found that wearing a hat whilst running can come with many positives and even some negatives. Check out the points in the post to get an idea of what I’m talking about. 

Pros and Cons to Wearing a Hat When Running

Each runner is likely to have their individual preferences as to whether or not a running hat is right for them. But is it right for you? Check out these advantages and disadvantages to wearing a hat whilst running. 

Pros

• Running Hats help keep the sun out- Perhaps one of the most common reasons people choose to wear a hat whilst running maybe because they are amazing for keeping the sun out of your eyes. This point is important to remember if you plan on running in hot areas because UV rays have been proven to damage eyesight. Like sunglasses, running hats are great for adding a little extra protection. What’s more, keeping the sun out of your face is crucial if you’re prone to overheating. Hats can offer shade that stops the face from coming into direct contact with the sun. 

• Running hats keep the rain out – Raindrops can also be kept away from your eye line, thanks to running hats. In addition to harmful UV rays, running hats with bills such as caps are fantastic for keeping rainwater from getting in your eyes. Safe to say, running hats could help you out whatever the weather. 

• Running hats help control sweating- Many running hats are designed to keep sweat out of your face. Sweat can be highly irritating for runners. After all, even if you are fortunate enough to be able to run in an environment that doesn’t involve excessive rain or hot temperatures, it’s likely that the sweat on your forehead isn’t going anywhere. Running hats are ideal because they can help collect the sweat on your forehead before it makes its way down your face and comes into contact with your mouth or eyes.  

Cons

• Hats can be heavy- A key factor that runners take into account when it comes to picking the right running hat is making sure that the hat in question is a decent weight. Now I know what you’re thinking. Hats aren’t exactly heavy. I mean, a bicycle helmet is pretty bulky (around 500 grams), and the majority of people can wear them for long periods without any problems. However, when running for hours on end, the nagging weight of a hat is certainly something that could have an impact. This issue can affect sprinters as well. If you’re looking to cover distances as quickly as possible, any additional weight needs to be kept to a minimum.

• Running hats aren’t always the best quality- In my experience, when looking for a quality running hat, I have noticed that many sporting companies may not necessarily sell hats that are designed for running. Instead, they will offer hats as fashion accessories by printing their logo on the front. This can be a disadvantage for runners looking for hats specifically designed to help them carry out their run because these hats may not necessarily offer runners the right amount of durability, breathability, and protection that they need. 

• Running hats can cause chafing- If you’re planning on wearing a hat throughout your run, it may be worth taking into account that, just like any item of clothing, a running hat can cause chafing. Chaffing is caused when moisture is combined with rubbing fabric; The result is usually a mild red rash, but in severe cases, it can also cause swelling and bleeding. It’s important to consider this if you are buying a running hat and you are somebody who tends to sweat from the head. 

Should You Wear a Hat When Running in The Heat?

One of the main arguments I hear advising against runners wearing hats is that they can make you hotter. This seems like a contradiction seeing as running hats can offer a level of protection against UV rays. So, does running in a hat make you hotter?

Running in a hat can make you hotter because an additional layer covers the skin on your head. However, evidence suggests that whilst running hats will make the skin on your head hotter, they will not increase overall body temperature. 

According to experts, running hats are useful because they can help protect your head from hot rays, something we have already established. Your head is a lot less likely to be burnt from the sun during running if you are wearing a hat. That being said, the layer of skin covered by your hat can easily become covered in sweat that isn’t able to evaporate easily. What’s more, the friction and extra layer associated with wearing a running hat mean that the skin on your head could become warmer. 

In addition to the possibility of running hats making you hotter, it’s also possible for running hats to make you feel cold, wet and uncomfortable. Again, this can happen because the sweat isn’t able to evaporate from your head. Instead, the hat can become sodden. Not a great feeling if you have several miles to go. To combat this kind of problem, it’s a good idea to look for a hat that helps keep your scalp out of the sun whilst also offering you some ventilation. 

Should You Choose A Cap When Running? 

Caps are probably the most common type of hat used for running because of their style, a wide range of choices and the benefits that come specifically with wearing a running hat. So, should you wear a cap when running?

Wearing a cap whilst running can be a great choice for people seeking a hat with a comfortable fit, breathability and durability. Caps are probably the most sought after hat in the running industry.

Perhaps one of the biggest benefits of wearing a cap whilst running rather than other kinds of running hats is that many can be made adjustable to the size of your head. I hate spending money on any clothing in the one size fits all category because I feel as if there’s always the chance that the item of clothing in question could not possibly be suitable for all body types. Luckily, most caps come with an adjustable strap, meaning that not only will your running hat fit, but also that you can change the level of tightness depending on your preferences. 

As mentioned previously, running hats are particularly useful because they are equipped with a bill, the section of a cap which sticks out over the front and helps protect from the elements whilst keeping out sweat. One potential downside to wearing a cap for running as a pose to other hats is that runners could miss out on potential thermal benefits associated with wearing hats made out of wool. That being said, unless you are running somewhere particularly cold, this is unlikely to be an issue. 

How Do I Choose A Running Hat?

You need to consider many different factors when looking for a running hat that’s right for you. Check out the table below to get an idea of what you should consider to ensure you’re getting the right benefits of a running hat. 

Things To Consider	Benefit
Adjustable Fit	Many running hats, such as caps, come with adjustable straps, which mean you can get your hat to the right level of tightness for your head. At the very least, if the hat you’re buying does not come with a strap, make sure that it will fit your head comfortably before buying.
Material	Hats come in a wide range of different materials. Make sure the material of your running hat can withstand the elements and is machine washable. Running hats made out of cotton are best avoided. Instead, seek a running hat made out of materials such as nylon, polyester or even mesh. What’s more, some hats even come with a built-in UPF, adding extra protection from the sun.
Ventilation	As explained previously, hats are great at keeping the sun out, but they are also known for keeping sweat in. To combat this, look for a running hat that is breathable and comes with plenty of ventilation.
Visibility	If you’re running in conditions where it may be difficult for others to spot you, it’s a good idea to get a hat that comes with plenty of visibility. Try finding a running hat with reflective strips.
Waterproof	Both sweat and rain can be a big problem for runners. Make sure your running hat is suitable enough to take a beating from the elements. Waterproof features for a running hat are also beneficial because they can prevent the hat from becoming damaged in the wash.
Colour	In addition to your preferred style, the colour of your running hat can contribute to its visibility. What’s more, choosing a white and reflective running hat can also el to deflect the sun.
Durability	Is your running hat sturdy, or will it fall apart after your first 5K? Like any sports clothing or accessory, you want to make sure that your running hat will last you a long time.
Fast Drying	Many running hats are designed to be fast-drying. The benefits of this tie in with the waterproof advantages. Although your hat is likely to get wet, its ability to dry quickly could be a great advantage.
Machine Washable	As you run mile after mile, your hat will likely begin to need a wash, just like any other item of running clothing. Being machine washable can be a huge bonus. Oh, and to find out how often you should wash your running clothes in general, click here.
Packable	Many running hats are designed to fold into themselves. This is great if you are on the move and find that you need to transport a lot of stuff. Checking to see if the running hat has a foldable bill is ideal for making sure your running hat is packable.
Lightweight	For it to act as an efficient running accessory, your running hat needs to be as light as possible. Whatever distance you’re running, having a lightweight hat will always feel much better than one which weighs you down.

What Material Are Running Hats made Of?

It seems crazy that so many things need to be considered when buying a new running hat. After all, it’s a relatively small accessory. With this in mind, I’ve found myself wondering, what are the materials that make up the legendary piece of running kit?

Running hats can be made up of anything from wool to wicker because there is no particular type of running hat. With that being said, the ideal hats worn by runners are typically made from a water-resistant and machine-washable fabric such as nylon or polyester.