Your feet and legs aren’t the only parts of your body that go through a lot when you’re running. Thanks to a combination of repetitive movement, sweat and pollution, a run can quickly take its toll on your hair, often leaving you with a combination of knots, dirty roots and dry ends while increasing your risk of breakage and damage.

With all of this in mind, it’s important to keep your hair in mind when you’re running – especially if you’re running long distances or training regularly. While you don’t need to go wild, taking a few quick and easy extra steps to protect your hair during your run and nurse it back to health afterwards can minimise the long-term impact.

So, to give you the tools you need to keep your hair happy and healthy while running regularly, we asked hair experts to share their top styling and care tips for runners who want to keep their hair in good nick. Here’s what they had to say. 

Along with keeping your hair out of your face, you want a hairstyle that prevents tangles and breakage.

Because of this, says Anabel Kingsley, brand president and trichologist at Philip Kingsley, it’s a good idea to tie your hair up where possible – just not in a super-tight style that’ll increase friction and cause damage as you move.

“A low-traction braid or a bun work well,” she says. “A soft or silky hair band is also a great idea so you can put up your hair while also preventing further damage.”

Hayley Walker, Justmylook’s haircare expert, agrees, adding that people with different types and lengths of hair can opt for slightly different styles to suit their needs.

“For short hair, a moisture-wicking headband is ideal; it keeps hair out of your face and absorbs sweat. Medium-length hair benefits from a low ponytail or bun secured with a soft, snag-free hair tie, such as silk or spiral options, and twisting the hair before tying can help reduce flyaways and friction,” she explains. “Long hair is best styled in a single plait or two French plaits to prevent tangling and to reduce contact with clothing.” 

She continues: “For curly or coily hair, plaits work well, especially when paired with a satin scarf or cap under a headband for added protection. Fine hair, on the other hand, can be styled into a bubble ponytail, with sections tied using elastics to minimise tugging and matting.”

If your hair is already in need of some TLC, a run is also a great time to apply a leave-in treatment, Kingsley adds. “Before working out, dampen your hair, apply a pre-shampoo deep-conditioning treatment and pull it into a ponytail, bun or braid. The heat from exercising will help the product to penetrate.” 

Sweat, dirt and pollution can all build up in your hair as you run. As the water from the sweat evaporates, it can also leave behind salt, which has a drying effect on your hair.

So, while those with dry hair who don’t sweat all that much may not need to wash their hair, if you have sweated a lot or if your scalp feels in need of a cleanse, it’s a good idea to wash your hair.

Before you even get in the shower, your first step should be detangling. “Hair can be more tangled after a run, and if you start out with tangles when you shampoo, you’ll end up with more,” Kingsley says. “Either detangle your hair before getting in the shower with a wide-tooth comb and detangling spray, or detangle it when it’s wet in the shower with conditioner before you shampoo. Then, wash and condition your hair as usual.”

Walker also recommends starting your wash with a lukewarm water rinse to loosen some of the sweat and salt that might have built up in your hair.  

“Then, you can shampoo with a gentle, sulfate-free formula that cleanses without stripping natural oils,” she explains. “And if your scalp feels particularly grimy, a clarifying shampoo once a week can work wonders.”

She continues: “To replenish moisture, follow with a hydrating conditioner packed with nourishing ingredients like aloe vera, argan oil or shea butter.”

If you don’t need or want to wash your hair, applying a dry shampoo can be a good way to soak up any excess moisture or oils and extend the life of your wash.

Kingsley recommends opting for one with scalp benefits: “I love our One More Day dry shampoo, £16, which contains anti-inflammatory bisabolol, anti-flake oil-regulating zinc PCA, soothing allantoin and texturising rice starch,” she says. “And if you don’t mind getting your roots damp (they probably will be anyway from the sweat), you can swipe on an antimicrobial scalp toner beforehand.” 

Images: Getty