Five reasons sub-3 runners should consider wearing a cap

Someone once said to me – a little too pointedly – that the only reason middle-aged men wear running caps is to hide their thinning hairlines. I’ll admit I avoided them for years, clinging to what hair I had and trying not to fit the stereotype. But that changed during a work trip to an absurdly hot and humid New Orleans. Out of necessity, I picked up a lightweight ON running cap. Even when I returned to the cool drizzle of the UK, it stayed on my head – and it hasn’t gone far since.

That said, I’ve learned to read the signs. Racing through a heatwave recently, I cast my cap aside mid-race because it felt like it was trapping heat. I ditched it in a memorable bush so I could retrieve it later. And, during the searing heat of the Valencia Marathon 2024, I threw a pricey Ciele cap over the barrier during the second kilometre, never to be seen again.

But for all that, if you’ve never tried running in a proper racing cap, it’s worth experimenting in training and races alike. Here are five good reasons why:

1. It shields your eyes – from sun, sweat and rain
The most obvious benefit, and still the most practical. A good cap will help shield your eyes from direct sunlight, deflect sweat, and stop sun lotion from dripping into your line of vision. It won’t replace sunglasses on a blazing day, but it does reduce squinting and keeps your face that bit cooler.

And when it’s tipping down? A long brim (like the one on my ON cap) helps block heavy rain, keeping vision clear when the downpour could otherwise blind you. It sounds small, but in race conditions, not having to blink through sheets of rain makes a noticeable difference to pace and focus.

2. It makes headtorches tolerable
If you’ve ever tried to run with a headtorch directly on your forehead, you’ll know the bounce is relentless. Almost like a light show on the move. Caps offer the perfect anchor – the rim holds the torch in place, keeping the beam steady and stopping it from wobbling with every stride. My go-to for this is the foldable Ronhill Nightrunner Split Cap, which packs down small but provides great structure when worn.

3. It traps heat – when you need it to
More heat escapes from your head than anywhere else. In cold conditions, a running cap helps retain warmth, especially if paired with a thin skull cap underneath. I’ll often wear one during sub-zero winter runs – even intervals – and remove it as I warm up. But on hot days, they can overheat you fast, which is why I’ve trained myself to discard caps in specific places mid-race and retrieve them on the cooldown.

4. It focuses the mind
This one’s psychological, but not imaginary. Wearing a snug-fitting racing cap seems to put me in the zone. It’s a mental switch – a bit like tightening your shoelaces before a hard session. With the upper part of your visual field slightly narrowed, you do feel more ‘blinkered’ and focused. Less external noise, more internal drive.

5. It’s a practical piece of kit – and a style statement
The right cap isn’t just functional – it can match your club colours, reflect your personality or signal your racing intent. I rotate a small roster depending on weather, mood and race plan. These are my top five:

• ON Lightweight Running Cap – sturdy brim, breathable mesh, and laser-cut ventilation holes
• Castore Blue Running Cap – short rim, minimal drag, very snug fit – my race-day go-to
• VAGA Vista Visa – for hot races where you want coverage but still pour water over your head
• RUNR London Technical Running Hat – a stylish, comfortable option for longer Zone 2 efforts
• Ronhill Nightrunner Split Cap – best for night runs and torch stability, highly reflective, folds into a pocket easily

Final word
You don’t need a cap to run sub‑3. But on the right day, in the right race, it can help you stay sharp, cool, warm or focused – depending on what the weather and effort demand. Just don’t forget where you throw it mid-race. Some bushes aren’t as memorable as you think.