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In very hot running races or triathlons, our tests have shown that running paces can be reduced by as much as 30 seconds per mile.  During training tests, the runner’s heart rate is significantly reduced when running at the same pace, or, if the heart rate is kept the same in training runs in the same temperature conditions, the runner will maintain a higher pace.  For example, on two different 85°F days, a test runner ran 8 miles on the same course keeping his heart rate at 140 bpm in both runs.  The run with the ICED Cap with ice was run at about 30 seconds per mile faster than the run without ice.  Our tests have shown that running with ice in an ICED Cap lowers the effective temperature about 20°F as far as running paces are concerned.   So if a race temperature is 80°F, it will feel like it is about 60°F.  The inventor uses the ICED Cap in all races of about 70°F or higher.


General Race Instructions

Use the following instructions specifically during a competitive footrace that has water (aid) stations that give out ice on its course.

Most races have water stations about every one or two miles.

Given the estimate that about two cups of ice will take about 20-25 minutes to fully melt in 85-90° weather, a runner who takes an average of 10 minutes or less to run a mile will reach an aid station by the time he/she is ready to refill the ICED Cap with ice.

  1. Begin race with ice in the ICED Cap if possible.
  2. When approaching an aid station, take the ICED Cap off of your head, open the drawstring, and hold open the top of the cap
  3. Approach the aid station volunteer
  4. Yell “two cups of ice”
  5. A volunteer will usually pour ice in for you. This saves you time and is simpler than filling it yourself mid-race.  You should only have to slow down running a little.
  6. Tighten the drawstring, put your ICED Cap back on, adjust if necessary and enjoy the rest of your race knowing you are more cool and faster than most of the other runners.


  • If more than two cups (small drinking water cups usually used in races) of ice is used, the ice will last longer.
  • The ice pouch can also be used as a storage pocket to hold gels, food, and other small items.
  • The initial discomfort when putting the cap on at the beginning can be reduced by wetting the cap with water before use. This discomfort will likely only happen the first time the ICED Cap is worn with ice. It will not happen with each refilling.
  • The water will drip down to the runner’s shirt, top, or shorts, but will typically not get the runner’s shoes wet.



Check out how much time the ICED Cap can save you.

5K and 10K Races

Since most 5K and 10K races do not give out ice at the aid stations, it is necessary to start the race with ice in the ICED Cap.

If you have a friend who is not running in the race with you at the start, take a small cooler to the start and load the cap right before the start of the race.  Your friend can then take care of the cooler.

If it is a large race with starting corrals, or if you don’t have a friend with you at the start, you can take a resealable bag with 2-3x as much ice as you need to the start.  This is to allow for some of the ice melting while waiting.  Just before the race starts, fill the ICED Cap and discard the resealable bag.

For most runners, the ice will last for most or all of a 5K race.  During 10K races, the ice will last for the first half of the race for most runners, and the water from the ice that drips onto the runner’s clothes will cool for the whole race.


If you are in a situation where you have to train during the hot part of the day, an ICED Cap can be used to significantly cool you off.  It’s likely that the ICED Cap will enable you to train when you normally could not.  Just make sure that you start the run with ice in the ICED Cap and that you have a cooler with additional ice where it can be accessed during the run if needed.  The ICED Cap creator has found that somewhere between 3-6 mile intervals works most of the time when it is 90°F or hotter outside.  The ice melts in 20-25 minutes, but the water cools for longer.  The refilling time can be used to drink cold fluids from the cooler as well.


To purchase an ICED Cap, click here.