Running Hair Braids: Optimal Styles, Benefits, and Care Tips

How do you braid your hair for running?

Braiding hair for running involves selecting styles that secure strands tightly, minimize movement, prevent friction-induced damage, and enhance comfort and focus during physical exertion.

Why Braid Your Hair for Running?

Securing your hair properly before a run is more than just an aesthetic choice; it’s a strategic decision rooted in performance, hair health, and comfort. As an Expert Fitness Educator, I emphasize the following key benefits:

• Optimized Performance & Focus: Loose hair can be a significant distraction, bouncing into your face, obscuring vision, or sticking to sweaty skin. A secure braid keeps hair out of the way, allowing you to maintain focus on your stride, breathing, and surroundings.
• Hair Health & Damage Prevention: Repetitive motion, friction against clothing or skin, and exposure to sweat can lead to tangles, breakage, and split ends. Braiding minimizes these stressors by containing the hair, reducing overall movement and external contact.
• Enhanced Comfort & Hygiene: Loose hair can trap heat and sweat, leading to discomfort and an increased risk of skin irritation or breakouts on the neck and back. Braids, especially those that keep hair off the neck, promote better airflow and a cleaner running experience.
• Safety: In certain environments, loose hair could potentially snag on equipment or obscure critical peripheral vision. A well-secured braid mitigates these minor safety concerns.

Key Considerations for Running Braids

Choosing the right braid depends on several factors specific to your hair and running routine:

• Hair Length and Texture: Longer hair offers more braiding options, while shorter layers might require specific techniques or additional pins. Hair texture (fine, thick, curly, straight) influences how well a braid holds and the tension required.
• Run Duration and Intensity: For short, low-intensity runs, a simpler braid might suffice. For long-distance training or high-intensity interval training (HIIT), you'll need a more robust, tightly secured style that won't loosen over time.
• Weather Conditions: Humidity can cause hair to frizz and loosen braids, while wind can still whip loose strands around. Consider tighter, more compact braids for challenging weather.
• Headwear Compatibility: If you wear a hat, visor, or headband, ensure your chosen braid style integrates seamlessly without creating uncomfortable pressure points. Low braids or double braids are often ideal for hats.

Optimal Braid Styles for Runners

Here are several highly effective and popular braid styles, offering varying levels of security and suitability for different hair types and running needs:

• The Classic French Braid

  • Description: A single braid that starts at the crown of the head, incorporating new sections of hair as it progresses down the back of the head.
  • How-To: Begin with a small section of hair at the top of your head, divide it into three strands, and start a standard braid. With each cross-over, add a small, equal section of new hair from the sides before incorporating it into the braiding strand. Continue down the back of the head until all hair is incorporated, then finish with a standard three-strand braid. Secure tightly with a durable hair elastic.
  • Pros for Running: Excellent for securing all hair evenly, preventing flyaways. Distributes tension across the scalp. Versatile for medium to long hair.
  • Cons for Running: Can sometimes feel bulky if very thick hair. May loosen slightly at the top over very long runs if not started tightly.

• The Double Dutch Braids (Boxer Braids)

  • Description: Two inverted French braids (where strands are crossed under the middle strand instead of over) running parallel down either side of the head.
  • How-To: Part your hair down the middle from front to back. Secure one side temporarily. On the other side, take a small section of hair near your forehead, divide it into three strands, and begin an inverted braid (crossing strands under the middle). Incorporate new sections of hair from the sides with each cross-under. Continue until all hair on that side is incorporated, then finish with a standard inverted braid. Secure tightly. Repeat on the other side.
  • Pros for Running: Extremely secure, keeping all hair tightly contained. Balances weight evenly across the head. Ideal for wearing hats or visors as the braids lie flat. Minimizes neck sweat.
  • Cons for Running: Requires more time and skill than a single braid.

• The Fishtail Braid

  • Description: A two-strand braid that creates a delicate, intricate pattern by continuously crossing small sections of hair from the outside into the center.
  • How-To: Gather all your hair into a low or high ponytail and secure it (optional, but makes it easier). Divide the ponytail into two equal sections. Take a small, thin strand of hair from the outer edge of the right section and cross it over to join the left section. Then, take a small, thin strand from the outer edge of the left section and cross it over to join the right section. Continue alternating, taking small strands from the outside and crossing them to the inside, until you reach the end. Secure tightly.
  • Pros for Running: Can be very secure if braided tightly with small sections. Less tension on the scalp than some other braids. Visually appealing.
  • Cons for Running: Can take longer to execute due to the small sections. May not hold as well for very short layers or extremely fine hair.

• The High Ponytail Braid

  • Description: A simple, high ponytail that is then braided down its length.
  • How-To: Gather all your hair into a very high, tight ponytail at the crown of your head and secure it firmly with a strong elastic. Divide the ponytail into three equal strands and perform a standard three-strand braid down to the ends. Secure with another elastic.
  • Pros for Running: Quick to create. Keeps hair completely off the neck and shoulders. Good for very long hair that might still bounce excessively in a regular ponytail.
  • Cons for Running: The high ponytail base can sometimes cause tension headaches for some individuals. May still have some bounce compared to braids that start closer to the scalp.

• The Braided Bun/Coil

  • Description: Any braid style (French, Dutch, or a simple three-strand braid) that is then coiled into a bun and secured at the nape of the neck or crown.
  • How-To: First, create your preferred braid (e.g., a French braid down the back). Once the braid is complete, coil it tightly into a bun at the desired height (low at the nape, mid-back, or high on the crown). Secure firmly with bobby pins, a hairnet, or another strong elastic.
  • Pros for Running: The ultimate in security and minimal movement. Keeps hair completely off the neck and back, ideal for hot weather or long runs.
  • Cons for Running: Can be bulky if you have very thick or long hair. May not be comfortable with certain headwear.

Pre-Braid Preparation & Post-Run Care

Proper hair preparation and post-run care are crucial for maintaining hair health when consistently braiding for exercise.

• Pre-Braid Preparation:

  • Clean and Dry Hair: Start with clean, dry hair. While slightly damp hair can sometimes be easier to braid, overly wet hair can lead to a musty smell or scalp irritation if left braided for too long.
  • Detangle Thoroughly: Use a wide-tooth comb or detangling brush to remove all knots before braiding. This prevents breakage and makes the braiding process smoother.
  • Use Light Products: A small amount of light styling gel, mousse, or a frizz-control serum can help tame flyaways and provide a better grip for braiding, especially for fine or slippery hair. Avoid heavy, oily products that can make hair greasy.

• Post-Run Care:

  • Gentle Unbraiding: Do not rip out elastics or pull apart the braid. Carefully remove hair ties and gently unbraid, starting from the bottom.
  • Detangle Carefully: Before washing, gently detangle your hair with your fingers or a wide-tooth comb, starting from the ends and working your way up.
  • Cleanse and Condition: Wash your hair with a clarifying shampoo to remove sweat, salt, and product buildup, followed by a hydrating conditioner to replenish moisture.
  • Air Dry When Possible: Allow your hair to air dry or use a low heat setting on your blow dryer to minimize heat damage, especially if you braid frequently.

Troubleshooting Common Braiding Issues

Even with the best intentions, you might encounter issues with your running braids. Here's how to address them:

• Slippage and Loosening:
  • Solution: Ensure you are braiding tightly from the start, pulling strands taut but not painfully. Use strong, snag-free hair elastics. Incorporate bobby pins along the braid to secure loose sections, especially around the nape of the neck or temples. For very fine hair, apply a texturizing spray or dry shampoo before braiding for better grip.
• Scalp Tension and Headaches:
  • Solution: Avoid braiding too tightly, especially at the hairline. While a secure braid is necessary, excessive tension can lead to discomfort. Try varying your part lines or braid styles to avoid putting consistent stress on the same areas of your scalp. If persistent, loosen the braid slightly or opt for a looser style like a low fishtail.
• Hair Damage (Breakage, Frizz):
  • Solution: Always detangle hair thoroughly before braiding. Use fabric-covered or silicone hair ties instead of rubber bands, which can snag and break hair. Do not pull out braids roughly. Ensure hair is not excessively wet when braiding, as wet hair is more fragile. Regularly deep condition your hair to maintain its strength and elasticity.
• Persistent Flyaways:
  • Solution: Use a small amount of hair gel, pomade, or hairspray to smooth down stray hairs before and after braiding. For very stubborn flyaways around the face, use small bobby pins or a thin headband over the finished braid.

Conclusion

Choosing and executing the right braid for your run is a small but significant detail that can impact your comfort, focus, and long-term hair health. By understanding the biomechanical advantages of secure hair, considering your individual needs, and practicing different techniques, you can ensure your hair supports, rather than hinders, your running performance. Experiment with the styles outlined, pay attention to preparation and care, and you’ll find the perfect braid to conquer any distance.