Running Hairstyles: 8 Styles That Won’t Swing or Tangle, Matched to Your Gear

The best running hairstyles keep your hair low, secured and, on long runs, braided or twisted to the ends, so it can’t swing or knot. Choose by what you wear on your head: a ponytail pulled through the back of a cap, a flat braid under a beanie, or a rope twist with a visor or headband. Snug, not tight, is the rule for all of them.

This guide matches eight hairstyles for running to your cap, visor, headband or winter band, with numbered steps for each. It also covers long runs and race day, short, curly and coily hair, rain, wind and sun, and what to do with your hair after the run. Want a bubble ponytail, half-up style or space buns for an easy day off the road? See our guide to easy hairstyles to do yourself.

• Swinging: tie it lower and braid or twist the length.
• Tangles: secure the ends, so nothing loose rubs on your collar or pack.
• Gear: pick the style that fits your cap, visor or ear warmer.
• Comfort: snug, not tight, and take it down after you finish.

Running hairstyles at a glance

Style	Wear it with	Best for	Hair length
Cap-back ponytail	Running cap	Sun, easy and long runs	Shoulder length and longer
Low fishtail braid	Cap, beanie or nothing	Long runs, wind	Shoulder length and longer
Rope-twist ponytail	Visor or headband	Everyday runs, heat	Shoulder length and longer
Braided-back front	Wide headband	Bangs and face-framing layers	Any length with layers
Braided faux-hawk	Nothing on your head	Race day and photos	Medium to long
Ribbon braid	Visor or nothing	Race day and themed runs	Shoulder length and longer
Two puffs	Visor	Curly and coily hair	Enough length for two puffs
Ear-warmer ponytail	Ear warmer or winter band	Cold runs	Shoulder length and longer

Why hair swings and tangles when you run

Every stride moves your head a little up, down and side to side, and a ponytail tied at mid-height swings with it like a pendulum. The longer and looser the tail, the wider the swing. A high ponytail is a popular pick, but wherever it’s tied, a long, loose tail swings more than a braided or double-secured one.

At the same time, loose ends rub against your collar, a hydration vest or a pack, and that friction is what turns them into knots over a long run.

The fixes follow from that. Tie the base lower, so there’s less to swing. Braid or twist the length, so it moves as one piece. Secure the ends, so nothing is left loose to rub. Some running guides say to pull your hair as tight as possible, but secure is not the same as tight. More elastics and a braid hold better than one elastic cranked down hard.

Running hairstyles with a cap

A running cap keeps sun and sweat off your face, and the opening at the back gives your ponytail a place to sit.

Cap-back ponytail

1. Brush your hair back and tie a ponytail at the height of your cap’s back opening, about the middle of the back of your head. Keep it snug, not tight.
2. If your cap has an adjustable strap, open it, put the cap on, and set the ponytail into the opening. Then close the strap below the ponytail.
3. If your cap has a fitted back with a small opening and no strap, put it on first, reach up and pull the ponytail through the opening.
4. For runs longer than about an hour, braid the tail or add a second elastic halfway down.

Why it stays put: the opening holds the base of the ponytail in place, so it can’t slide down or swing as far.

Works best on: shoulder length and longer.

If it slips: retie the ponytail a little higher, so the elastic sits right in the opening instead of below it. If fine hair slides out of the elastic, mist a little texture spray or dry shampoo at the base before you tie it, and use a snag-free elastic with good grip.

Low fishtail braid

1. Gather your hair at the nape and tie it with a small elastic.
2. Split the ponytail into two equal halves.
3. Take a thin piece from the outer edge of the left half, cross it over, and add it to the inner edge of the right half.
4. Do the same from the right side to the left. Keep the pieces small and pull each cross snug.
5. Repeat until about 2 inches from the ends, then tie it off with a second elastic.

Why it stays put: it lies flat against your neck, so there’s no bump under a cap strap or beanie. Many small crossed sections keep the whole length together, so it doesn’t whip around in the wind.

Works best on: shoulder length and longer, straight to wavy.

If it slips: fine, silky hair can slide out of small sections. Mist a little texture spray through the length first, or use a regular three-strand braid. Very thick hair works the other way: a regular three-strand braid with bigger sections is quicker and holds the bulk better.

With a visor or headband

A visor leaves the top of your head open, so heat can escape and your ponytail can sit higher. A wide headband catches sweat and short pieces.

Rope-twist ponytail

1. Tie a ponytail at mid-height, or just below it if the tail swings a lot.
2. Split the ponytail into two equal sections.
3. Twist each section to the right (clockwise) until it’s firm.
4. Wrap the two twisted sections around each other to the left (counterclockwise), keeping each one twisted as you go.
5. Tie the end with a small elastic.

Why it stays put: twisting the sections one way and wrapping them the other way locks the rope, so the tail moves as one piece instead of fanning out.

Works best on: shoulder length and longer, including curly hair.

If it unravels: check that you wrapped in the opposite direction to your twist. If you twist and wrap the same way, the rope comes undone.

Braided-back front with a wide headband

1. Section off the front of your hair, from temple to temple.
2. Split it into two halves. Braid each half back from the hairline, adding a little hair as you go, as far as the crown.
3. Tie the rest of your hair in a low ponytail and bring both braid ends into the elastic.
4. Pull on a wide, moisture-wicking headband at your hairline.

Why it stays put: bangs and face-framing layers are too short for a ponytail, so they escape and stick to your face. Braiding them back locks them in, and the headband catches sweat before it reaches your eyes.

Works best on: bangs, curtain bangs and layered cuts.

If the braids pull loose: pin each braid end with two bobby pins crossed in an X, wavy side against your scalp, before you tie the ponytail.

Running hairstyles for long hair, from long runs to marathon day

The longer your hair and the longer the run, the more a loose tail swings and knots. For marathon hairstyles and long training runs, a few habits matter more than the style itself:

• Braid or twist the full length for runs longer than about an hour. A loose ponytail that’s fine for 30 minutes can be one big knot after two hours.
• Add an elastic near the ends, so the last few inches can’t unravel.
• Think about your pack. If you run with a hydration vest, keep the braid centered between the straps, where it won’t rub.
• Carry a spare hair tie on your wrist, since elastics can stretch out or snap during a long run.
• Practice first. “Nothing new on race day” is a common runner rule, and it applies to hair too. Wear your race-day style on at least one long run before the event.

Two tight Dutch braids, also called boxer braids, work well for long runs too. You’ll find the steps in our guide to gym hairstyles.

Race-day hairstyles: cute running hairstyles that last

These cute running hairstyles are made for start-line photos, and they’re built to hold. Try them on a training run first.

Braided faux-hawk

1. Take a section about 2 inches wide at the top of your head, just behind your hairline, and tie it in a small ponytail.
2. Take the next 2-inch section behind it, brushing the hair from the sides up toward the center. Add the tail of the first ponytail and tie them together.
3. Repeat down the center of your head to the nape, for three or four ponytails in all.
4. Braid the final tail and tie it off. Gently pull the loose hair in each section a little wider, so the center puffs up into a hawk. Leave the tied points alone, or the sections will loosen as you run.

Why it stays put: each ponytail anchors the next, so nothing hangs loose until the nape.

Works best on: medium to long hair, ideally second-day hair that grips.

If it slips: make the sections smaller and closer together. Skip it if you run in a cap, because the sections sit on the back of your head.

Ribbon braid

1. Tie a low or mid-height ponytail.
2. Knot a narrow ribbon around the elastic, so one long end hangs down with the ponytail.
3. Split the ponytail into three strands and lay the ribbon along one of them. Treat that strand and the ribbon as one.
4. Braid to the ends and tie off with an elastic. Tie the ribbon ends in a knot or bow over it.

Why it stays put: the braid holds the length, and the ribbon rides along inside it. A narrow, textured ribbon, such as grosgrain, grips the hair better than a wide or slippery satin one.

Works best on: shoulder length and longer.

If the ribbon slides out: knot it tighter around the base elastic, and wrap the end twice around the bottom elastic before you tie the bow.

Short, curly and coily hair

Some of these tips suit shoulder-length cuts with bangs or curtain bangs too, not only short hair.

Short hair: a pixie usually needs only a cap or visor to keep sweat off your face. For a bob or lob, pin the front back with two mini clips and add a wide headband to catch the short layers that fall out. In cold weather, an ear-warmer band does both jobs. For more ideas by length, see our guide to easy hairstyles for short hair.

Two puffs

1. Start with moisturized hair. Part it down the middle with your fingers or a wide-tooth comb.
2. Gather one side into a puff near the top of your head with a soft, wide band or a scrunchie. Keep it loose at the hairline.
3. Repeat on the other side.
4. Put on a visor in front of the puffs.

Why it stays put: two smaller puffs generally sit closer to your head than one large one would. A visor keeps sun off your face without pressing down on your curls the way a cap does.

Works best on: curly and coily hair with enough length to gather.

If a band slips: use a band made for thick hair rather than wrapping a thin one more times.

Keeping a twist-out: skip the puffs, which stretch the curls. Gather it loosely at the crown into a pineapple with a soft scrunchie, wear a visor rather than a cap, and redo any pieces that unravel when you get home.

Protective styles: braids, twists and cornrows you already wear are good for running, because the length is already secured. Keep them loose at the hairline, and check your edges if you wear the same style for many runs in a row. If your hairline feels tender, loosen the front and move where your headband or cap sits from run to run.

Running in cold, rain, wind and sun

Weather changes what works. Cold means a band or hat, rain and wind mean braids, and sun means covering more than your face.

Ear-warmer ponytail

1. Check your band. If it has a ponytail opening, tie your ponytail a little higher, at the height of the opening. If it’s a plain band, tie a low ponytail or low braid at the nape.
2. If you use earbuds, put them in first.
3. Pull on the band so it covers your ears and runs across your forehead. With a plain band, it should sit above the ponytail at the back, not over it.
4. With an opening, pull the ponytail through it before you settle the band over your ears.

Why it stays put: the band holds the sides and front in place, and a low ponytail sits below it, so the band doesn’t push it up or loosen it.

Works best on: shoulder length and longer. Short hair can wear the band on its own.

If you get static: smooth a little leave-in conditioner over the lengths before you head out.

Running with a headlamp: the strap sits like an ear-warmer band, so the same rule applies. Keep your ponytail or braid low and below the strap. A bun at the back pushes the strap up and tilts the light.

Rain and wind: braid everything, from the front pieces to the ends. Wet, windblown hair tangles easily, and a braid keeps it together until you can dry it.

Beanie: a bun at the back pushes a beanie up and off. A low fishtail braid or a low ponytail sits flat underneath.

Sun: a cap shades your face and the top of your head, but not all of you. The CDC’s sun safety advice says: “If you wear a baseball cap, wear clothing that covers your ears and the back of your neck, use sunscreen, or stay in the shade.”

Your part can burn too. In a Skin Cancer Foundation Q&A, dermatologist Dendy Engelman, MD, explains that hair shields the scalp from only some of the sun’s UV rays, and recommends sunscreen along your part, your hairline and any thinning spots.

The AAD’s page on how your workout can affect your skin says: “Any time you work up a sweat outdoors, it’s essential to protect your skin from the sun by staying in the shade whenever possible and wearing sun-protective clothing.” For long runs, it adds that “you’ll need to reapply your sunscreen every two hours or after swimming or sweating.”

How to stop your ponytail from swinging

• Tie it lower. A ponytail at the nape rests against your neck, so it has less room to swing.
• Braid or twist the length, so the tail moves as one piece.
• Add a second elastic halfway down, so the tail is shorter and heavier at the top.
• Wear it through a cap. The opening holds the base in place.
• Tuck your hair behind your ears before you put on sunglasses, so the arms hold the sides back instead of pulling on them.

After your run

Take your hair down as soon as you can, so your scalp can dry and the elastics stop pressing in. Knots from a long run come out more easily if you start at the ends and work up. The AAD’s list of habits that can damage your hair advises: “Remove tangles gently, using a moisturizing conditioner if necessary.”

If you run in the morning and have somewhere to be, a little dry shampoo at the roots helps. Dry shampoo absorbs oil; it doesn’t clean your hair. Our guide to hairstyles for greasy hair has styles that hide sweaty roots until you can wash.

Keep running styles comfortable

If your head aches after a run in a ponytail, you’re not imagining it. Wade Cooper, D.O., director of Michigan Medicine’s Headache and Neuropathic Pain Program, told the university’s Health Lab: “It’s actually a real headache disorder known as ponytail headache syndrome.” He explains: “If a ponytail pulls back on the hair follicles, it can irritate a sensitive scalp.”

His advice is practical: “And if you can pull your hair back loosely, that’s the easiest fix.” He adds: “If you can take your ponytail out at some point, even for a few minutes, that can help.”

Snug, not tight, is enough for running, and that goes for styles with several elastics, like the faux-hawk, too. Use two elastics instead of one tight one, move the ponytail’s position from run to run, and see a doctor if headaches keep coming back.

Frequently Asked Questions

What is the best hairstyle for running?

For most runs, a low ponytail that’s braided or twisted to the ends. It doesn’t swing much, and the ends can’t knot. With a cap, pull the ponytail through the back opening. With a beanie, a flat, low fishtail braid works best. For bangs, braid the front back and add a wide headband.

Should I wear my hair up or down when running?

Up, for almost every run. Loose hair blows into your face, sticks to your skin when you sweat, and tangles against your collar or pack. Very short hair is the exception, since a cap, visor or headband is usually enough. Take your hair down after the run so your scalp can dry.

How do I stop my ponytail from swinging when I run?

Tie it lower, closer to the nape, and braid or twist the length so it moves as one piece. A second elastic halfway down shortens the swing. You can also pull it through the back of a running cap, which holds the base in place. Secure is the goal, not tight.

How do I keep my hair from tangling on long runs?

Braid or twist the full length and add an elastic near the ends, so nothing loose can rub against your collar or pack. For a hydration vest, keep the braid centered between the straps. After the run, detangle gently from the ends up, using conditioner if your hair is knotted.

How do I wear my hair under a running hat?

Tie a ponytail at the height of the cap’s back opening and set it through the opening. With an adjustable strap, close the strap below the ponytail. With a beanie, skip buns and wear a low fishtail braid or low ponytail, which sits flat under the knit.

What hairstyle is best for a marathon?

One you’ve already worn on a long training run. A low braid, a rope twist or a cap-back ponytail with the tail braided all hold well over several hours. Add an elastic near the ends, and carry a spare hair tie in case one snaps. Save new styles for after the race.

Why does my head hurt after running with a ponytail?

A tight ponytail can irritate a sensitive scalp. A Michigan Medicine headache specialist calls it ponytail headache syndrome, and says wearing your hair more loosely is the easiest fix. Try a lower, looser style with two elastics. If headaches keep coming back, see a doctor.

The short version

The best running hairstyles are low, secured and braided or twisted for long runs. Match the style to your gear: a cap-back ponytail with a cap, a rope twist with a visor, a braided-back front with a headband, and a low fishtail braid or low ponytail under a beanie or ear warmer. For race day, a braided faux-hawk or ribbon braid holds well, as long as you’ve practiced it first.

Secure the ends, carry a spare hair tie, and keep every style snug, not tight. After the run, take it down, detangle from the ends up, and let your scalp dry.