Nutrition Mistakes to Avoid Before and During Running

We’ve all heard the advice about carbo-loading before your big race; or drinking a ton of water to get hydrated before a marathon. But where some pre-race nutrition guidelines can actually help you to run a successful race, others may actually hurt your chances of finishing at all. Avoiding these nutrition mistakes before and during your race will help you in the long run (pun intended).

  • The Carbo-load. The myth is that you need that extra boost of carbohydrates to help fuel your body through the race. In actuality, the place you may be running to is the restroom and not so much towards the finish line. Don’t overload the night before, but rather consume normal quantities of carbs the week before the race and allow your body to process them in the way that it should without the glut.
  • Experimenting with something new. Trying a new food or energy supplement right before or even during the race can bring unexpected results – and not in a positive way. New foods can cause stomach distress and leave you dehydrated and unable to experience the race at your optimal levels.
  • Burning calories without replenishing. If you are running longer than an hour than you are going to want to refuel during your event. Keeping handy sources of carbs on hand can help you avoid feeling lethargic and spur you further on.
  • Skipping breakfast the day of the race. Whether you normally skip breakfast on any given day, or if race day jitters make you feel slightly nauseous, you’ll want to overcome those issues and make sure to get in a quality breakfast anyway. Keeping your blood sugar steady and providing you with energy to start your race off on the right foot are why eating a wholesome but light breakfast. Opt for a smoothie if solid food leaves you feeling too full.

With all of the advice out there about race day nutrition it is important to find out what works for you. We do know that no matter what preparation you’ve made for your race, we’ll be there to provide protection during your race. Headsweats running caps, hats and visors are specifically manufactured with runners in mind with innovative and breathable fabrics and our exclusive built-in sweatband that helps keep you comfortable and your sweat out of your eyes. With the coolest in visors for men and women, Headsweats look great every step of the way.


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5 Reasons Women Should Run on a Regular Basis

The reasons to begin running on a daily basis certainly outnumber that which we can include here, but there are benefits of running that are important enough for women to recognize as reasons to get out of bed or off the couch and start running. As runners ourselves, we’ve experienced these benefits first-hand and are confident that you will too.

  1. Burn calories and lose that extra weight. Though the amount of calories per mile burned is fully determined by a number of mitigating factors like pace, weight and changes in elevation, the average amount is said to be about 100 per mile. You do the math.
  2.  Avoid bone issues like osteoporosis as running helps build bone density.
  3. Increase that heart rate and decrease your chance of heart disease.
  4. Improve your overall mood. Running releases endorphins which elevates mood and increases levels of happiness.
  5. Get away from those that take away. Your job, family and others can all have a draining effect on our energy levels. Replenish physically, emotionally and mentally by taking an hour run and be ready to handle all that being a woman requires.

At Headsweats, our focus is always aimed on keeping runners, both men and women alike, fully protected and comfortable while running because we believe we could all benefit from taking a healthy run . Our running hats are expertly constructed from the most innovative materials, providing the wearer with unmatched comfort and style. Encourage Mom to start her own running routine with our new selection of running caps and visors for Mom in attractive colors that acknowledge just how awesome Mom really is.

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Items Every Cyclist Must Have

There are few things worse than having a mishap while cycling and not being prepared enough to handle it yourself and get back on the trail. Remaining able to deal with issues that may come up, like a flat tire, is key in enjoying any bike ride. Here are a few items that every cyclist should always carry along.

  • Spare bike tube and tire levels – The most common problem that cyclists face is a flat tire. Make sure you have the gear to replace your tube and of course, one to take its place. Tire levels are essential as they slide under the tire and help you pull it off the rim in order to replace the tube. Triple check to make sure that the tube is the correct size for your bike.
  • Patch kit -In order to help other cyclists on the trail and to make sure you are doubly-covered when your spare tube gets punctured too, a patch kit should always be kept on hand.
  • Bike pump – Obviously if you need to change or repair a tire during a ride you’ll need air to put into it. Get one that is lightweight and will clamp to your bike but has enough power to not exhaust your energy on filling up a tube.
  • Multi-tool – With every type of tool bunched into one convenient and portable package, a multi-tool can help with a variety of unexpected bike and equipment adjustments or tweaks.
  • Cycling cap – A cycling cap can help both insulate your head in colder weather and protect your head in warmer weather. Worn under your helmet, cycling hats by Headsweats, are thin enough to be comfortable, and include a Coolmax® terry sweatband to absorb perspiration and help you avoid sweat blindness.
  • Other necessities – Identification, money, insurance card and a cell phone are all important personal items to carry with you on every ride, especially when riding alone. If you should have a serious accident, these items are essential in making sure that you get the proper care.

What items do you include on every ride with you? We’d like to hear from you if you have anything you would add to this list.



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Tips for Beginning Cyclists

Yes, riding a bike is an American rite of passage for most kids throughout our country and therefore, almost all of us jump on a bike, even as adults from time to time. But there are some of us who look at cycling more passionately; and seriously enough to actually prepare for rides that are longer than around the neighborhood. The number of us that take our sport seriously enough to buy gear for it are growing year after year however, and we find it important to extend some helpful tips to our newbie friends.

  • Protect your head. Regardless of your state’s helmet laws and whether they are required, wear a helmet every time you ride. Sixty percent of cycling deaths in the US are caused by head injuries. Do not add to that statistic.
  • Make sure to use your senses. Make sure that your vision is not blocked in any way and never wear headphones. Being unable to hear approaching cars or emergency vehicles can place you in a precarious situation and is downright dangerous.
  • Get your bike properly fit. Make riding much easier and reduce strain and risk of injury to certain body types by making sure that your bike fits your body measurements.
  • Make sure to use your gears. Try to keep your cadence at a consistent rate between 70 to 90 rpms. Always staying in higher gears can strain your knees. Use varying gears for different elevation gains can help alleviate that stress.
  • Your seat is your friend. Make sure that you ride with a proper saddle that will be comfortable enough for long rides. Don’t assume that the cushier the seat, the better. Try out a few different styles before making a decision.

Remaining comfortable during a ride is important for both endurance and overall enjoyment. Headsweats cycling caps and hats are manufactured from fabrics that help you perform your best throughout your ride. Perfect for fit under your helmet, our Headsweats cycling hats include a terry sweatband helping to keep sweat out of your eyes. Browse our entire line of cycling caps and hats and get out and enjoy this coming riding season.


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A Note to Headsweats

There’s nothing quite like hearing from folks who love Headsweats. We had to share this note from Eb (perhaps better known as Nimblewill Nomad). A long distance hiker for years, Eb has dedicated much of his time to long distance journeys since 1998. Each year he’s embarked on lengthy treks that have taken him from coast to coast, across entire mountain ranges, and deep into the heart of the nation. Last year marked the completion of his Great American Loop Trek – 18,300 miles hiked over 15 years. We’re inspired by his travels, and proud that he walked the last 930 miles wearing a Headsweats Race Hat.
Eb_NimblewillNomad_EnteringLouisianaBest of luck to Eb in 2014, as he takes on the Oregon National Historic Trail!
Here’s what Eb has to say:
Thanks so much for your continued support for this weary old intrepid, truly a blessing!
Your Race Hat literally saved my butt this past summer–as I completed my Great American Loop Trek (GAL), 18,300 miles over a time span of 15 years. Odyssey 2013 involved a 930-mile trek across Texas, from El Paso to Galveston, most of it (trekking east) in the westbound emergency lane of I-10. That hike connected the southern end of the Continental Divide Trail in New Mexico to the western end of the Florida Trail in the Florida Panhandle–and completed the GAL, all four corners, all four sided of the lower 48.
Across eastern New Mexico, then all of Texas, the desert heat was simply brutal. Without the protection provided me by your Race Hat, I probably would have just wandered off into the desert and disappeared.
And so, Alan, for Odyssey 2014: This trek will also be filled with many-a-challenge, a thru-hike (almost entirely a roadwalk–again) o’er the Oregon National Historic Trail (ONHT), 2,200 miles, from Independence, Missouri, to Oregon City, Oregon. For sure, I’ll again need protection from the pounding heat and the blazing sun. Your white Race Hat has certainly proven itself, so I think that’s what I’ll need again. Your ultra reflective would probably work best. But I do like the Grid and Flag ones, too. Anyway, you can see what I’ll be up against. I’ll go with your recommendation!
 Alan, I truly appreciate your kindness and friendship; thanks, dear friend!
God Bless,
To check out Eb’s previous and upcoming treks, visit
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Run For Your Life

For a good portion of every society running just seems pointless. Its not really understood why runners continue to subject themselves to a sport where most of the time, the effort outweighs the benefits. But for runners who experience that high, know how breaking past emotional and physical boundaries can make them feel accomplished and content. However, studies show that there are a number of physical and mental benefits that even the most dedicated of runners may not be aware of.

Recent studies show that running just 30 minutes a day, 3 days a week actually decreases your chance of premature death by as much as 50 percent. It turns out you literally can run for your life – in a positive way. Improving cardiovascular health, runners benefit from a more properly functioning ticker.

Running at certain intensities and distances also increases our fat burning capabilities and the sweat that is generated by a good run removes toxins from our bodies. Serotonin is also produced when we run, which contributes to that “runners high” that we often hear about. Serotonin contributes to heightened feelings of happiness and contentment.

Increased levels of daily energy, weight loss and decrease of illness are all additional benefits enjoyed by regular runners.

At Headsweats our mission is to help our running and cycling friends with the best in running caps and running hats. Our hats include technologically-advanced fabrics and headbands that aide in keeping runners and cyclists comfortable and safe. Available in a variety of styles, colors and fabrics for different needs, each of our running visors, caps and hats are made with only the best and innovative fabrics available. Browse the entire selection and let us know if we can provide any assistance.

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What To Do When Motivation is Lacking

Its a problem that most of us face, the loss of motivation. Some of us lose it in the middle of a tough workday; some lose it when facing another day of cleaning house, others face it simply having to deal with other people. Runners, though generally pretty driven people, also have their lapses in motivation for getting out for their daily run. Here are a few tips that other runners use when motivation is lacking.

1. Remember your goals. If you haven’t written them down, do so. Seeing your personal goals can help you over the hump.

2. Talk to other runners. Make sure to spur each other on when the other’s motivation takes a hit.

3. Surround yourself with running. Watch movies and youtube videos, read running magazines and search for new places to run. Get yourself excited about running again.

4. Go ahead and change it up. Run at a different time of day, find a new trail, even buy new running shoes or clothes to get inspired again.

5. Take a lesson from Nike and just do it. Remember that there are always going to be days where we simply don’t feel like it. It’s ok to feel that way, it’s not ok to give into those feelings again and again. That’s why its called “pushing yourself”. Quit your whining and start the running. You’ll be happy you did.

If a new running hat or visor will get you in the mood, Headsweats offers hundreds of options in visors for women and men and running caps and hats. Browse through our site for our hats that are built to keep you both comfortable and safe during your run.

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When Was the Last Time You Got a Bike Fit?

Maybe its because the majority of us have had a bike, or have been riding one since early childhood or maybe its because, regardless of skill level, most of us can simply just jump on a bike and ride that very few of us consider getting our bike truly fitted to our body. We often do, just jump on and go. Many bike riders think that the only stipulation for fitting is if they can comfortably stand over the bike with enough clearance between their crotch and the bar. Personalizing your bike to fit you and your body can help with rider fatigue and pain, allowing you extended endurance and more enjoyment. Though a professional fitting can be expensive, it can be very much worth it. If you’ve experienced leg pain, swelling or numbness in your hands, or upper body fatigue during or after just a moderate ride, a bike fit performed by someone who knows how to do it, is worth every dime.

Obviously if you purchased a new bike its a good time for a fitting. However, if you’ve been riding somewhat seriously for the past couple of years, it may be time for a fit simply because your riding style and your level of fitness has probably changed. Also, the reverse is true: if it’s been a couple of years since you’ve ridden with any consistency a bike fit may be needed in order to avoid any issues.

Remaining comfortable during a ride is important for both endurance and overall enjoyment. Headsweats cycling caps and hats are manufactured from fabrics that help you perform your best throughout your ride. Perfect for fit under your helmet, our Headsweats cycling hats include a terry sweatband helping to keep sweat out of your eyes. Browse our entire line of cycling caps and hats and get out and enjoy this coming riding season.

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Headsweats Introduces the Honor Boston Collection: Fifty Percent of Sales Will Go To The One Fund of Boston


In remembrance of those affected by the 2013 Boston Marathon attacks, Headsweats has designed a limited edition Honor Boston headwear collection. Fifty percent of all sales from the Honor Boston Collection will be donated to The One Fund of Boston, which will use the funds to offer assistance to the bombing victims and the greater Boston community.

“As avid supporters of the running community, we wanted to find a way to honor those HeadsweatsBostonLinewho were affected by the terrible events that happened at the Boston Marathon last year,” states Mike McQueeney, President of Headsweats. “The Honor Boston Collection provides a way for us to give back while providing support for those who were affected by this tragedy.”

For over 15 years, Headsweats has proudly supported the athletic community with quality, innovative athletic headwear they can depend on when training and competing. Headsweats is proud to support The One Fund of Boston, which has successfully distributed over $60 million dollars to victims and their families and will continue to support the ongoing needs of those most affected by the attacks at the 2013 Boston Marathon. The Honor Boston Collection includes 3 unique logos on the new Eventure Grid Race Hat and Supervisor.

You can see the Honor Boston Collection at

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Spring Cycling Tips

Now that Spring is officially here, cyclists in most parts of the country are grabbing their gear and getting ready for a long cycling season. Before you just hop on and go though, there are few tips that will keep you riding injury-free and your bike in tip-top shape.

1. Get a bike fit. Making sure that your bike is set to your physical specifications can increase your endurance, reduce your chance of injury and add to your overall enjoyment of the ride. Bikers of all levels, with varying cycling goals and regardless of how long they’ve owned the bike, can benefit from a professional bike fitting. Because your skill or fitness levels change, an annual or bi-annual bike fitting is recommended.

2. Now get your bike fit. Make sure to tune up your bike. If you have experience in tuning up a bike, this can be done at home. However, if you have no working knowledge of a bicycle’s parts and how they work, make sure to take it to your local bike shop. Inspection, cleaning, replacement or repair should be comprehensive and include tires and tubes, brakes, cables and pedals and even the seat.

3. Make sure to appropriately train for your first ride of the season. Even if you’ve kept up with cross training or strength training over the winter, much can improve with cycling training. Hit the key components of pedaling and cycling economy, cadence, power building, upper body strength (to fight fatigue) and endurance increase.

4. Make sure to protect yourself on your first rides of the Spring too. Though weather is still mild, the uv strength of the early Spring sun can be stronger than what you would expect with milder temperatures, make sure to wear a cycling hat or cycling cap under that helmet to keep the suns rays from hitting your scalp. A Headsweats cycling cap or hat also keeps your sweat from running into your eyes, allowing you to retain proper vision while cycling.


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