Besides
shoes, a running hat is the second most important piece
of my wardrobe, regardless of the season. A hat not only
has the job of keeping your hair in place but also draws
perspiration away from the head to keep you cool during
exercise. But can wearing a hat hold you back from performing
at your best?
This thought came to my
head (pun intended) several weeks back when I was doing
a speed workout in preparation for an 800m race. It would
be a rarity to see me without a hat on a training run,
or even during a warmup or cooldown. The moment this speed
workout started, I ditched my headgear, because I felt
it was holding me back.
Even if you look at some
of the best to ever do it: Eliud Kipchoge, Paula Radcliffe,
Mo Farah and Brigid Kosgei, they have almost never been
seen wearing a hat during a race. Is this just a myth?
Or is there actual science behind a hat hindering your
performance?
The most obvious benefit
of a running hat is to keep you cool in the summer and
warm in the winter. The top-of-the-line running hats let
air in through their moisture-wicking fabric to further
cool a runner down and provide breathability for the head.
Another related benefit
is its protection from bad weather. Most running hats
are waterproof and will protect your face or neck from
getting sunburned in summer. Many athletes at the 2020
Tokyo Olympics in the marathon and race walking events
were seen wearing hats to keep the cool moisture in during
humid 30 C conditions in Sapporo.
Although a hat has its warming
and cooling benefits, wearing one during a race can actually
increase your body temperature slightly, which could,
in turn, elevate your heart rate. According to a 2019
military study, wearing a hat during exercise can increase
your body temperature by up to four per cent across recovery
and threshold periods. This means if you planned to keep
your heart rate under 160 bpm for a recovery run, you
will need to account for around six bpm for the hat.
If you are planning to wear
a hat during a race for comfort or to wick away the sweat,
you may want to lean toward a visor, as it will provide
the top of your head with a bit more breathability than
a running hat.
|
219.jpg)
.jpg)
