Training in winter: how to protect your hair and scalp while running
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Training in winter, especially if you go running or do it in the snow, involves much more than just dressing warmly. Cold, wind, and reflected sunlight can dry out your scalp and damage your hair if you don't take a few basic precautions. Here are the keys to protecting yourself before, during, and after your workout.
Running in the cold: extra strain on the scalp too
In the winter months, it's common to think about gloves, thermal tights, or windproof jackets, but the scalp is often overlooked.
However, when we train in very low temperatures, the body reduces blood flow to the skin to conserve heat, which can make this area drier or more sensitive.
If we add to that the windThe sweat that accumulates under the hat and the usual temperature changes of winter running—starting out sweaty, stopping after a set, slowing down, or being exposed to a prolonged downhill—increase the risk of dehydration, itching o peeling increases.
Snow and sun: a deceptive combination
Although the cold might suggest otherwise, snow reflects a large part of solar radiation. In fact, it can reflect up to a 80% of ultraviolet radiationwhich increases sun exposure even on cloudy days.
For those who run in the mountains, train in snowy environments, or take advantage of winter holidays to rack up kilometers, this detail is key: the scalp can suffer irritations or even sunburn if it is not protected, especially in people with low hair density.
Does training in winter cause hair loss?
Not directly. Cold and dampness don't cause falls on their own, but they can act as contributing factors. aggravating factors if there are already pre-existing problems, such as seborrheic dermatitis, psoriasis, or marked dryness of the scalp.
In these cases, training in extreme conditions can intensify the discomfort.
Common mistakes when running in winter or in the snow
1) Finish the workout with damp hair
After running, it's common to have wet hair under a hat or hood. The combination of dampness and prolonged cold can cause irritation. Whenever possible, it's best to dry it as soon as possible.
2) Apply moisturizing products just before going out
The use of hydrating masks before exposure to cold weather has become popular on social media. However, this habit isn't the best: creating a humid environment before exercise can increase hair fragility.
It is best to leave these treatments for later, as part of the recovery.
3) Forgetting sun protection in open areas
If you have short hair or less hair density, areas like the part or crown are more exposed. During long training sessions or days on the slopes, this can take its toll.
When training in snow or mountains, a sweat-resistant sunscreen helps protect the most exposed areas of the scalp.
Quick checklist for runners training in winter
Before training
- In snowy environments or with high sun exposure, use photoprotection in the uncovered areas.
- Choose a breathable hat that protects from the cold without accumulating too much moisture.
- If you need hydration, opt for a leave-in conditioner applied only to the mid-lengths and ends, avoiding the roots.
A breathable technical hat protects from the cold without accumulating moisture during winter filming.
During training
• If your hair is long, tie it up to minimize friction and the effects of the wind.
• On long shoots or when there are changes in pace, try not to keep your hair soaked with sweat for too long.
If you don't like running with a hat, a thermal headband helps control sweat and protect your ears on cold days.
After training
• Shower and maintain a good hygiene after running with a hat or hood for several hours.
• It's the right time to apply a nutritious face mask that helps repair hair.
• If you notice irritation, they can help. soothing lotions and temporarily reduce the use of intense heat sources.
After training with a hat or hood for several hours, gentle hygiene helps to keep the scalp in good condition.
In summary: Just as you adjust your rhythm, layers, or hydration in winter, it's important to pay attention to your scalp.
Basic care can prevent discomfort and keep your hair in good condition throughout the cold season.
