Everything You Need to Take With You on Your Run (and How to Carry It)
Lace up your shoes and get going. This is the simplicity of running. But who would leave the house with just a pair of shoes? Not many runners (hopefully). Here’s a complete guide to the items runners often carry, when they carry them, and what they wear them in—from just keys and money for short runs to survival supplies for long trail rides.
For the short term: just the basics
For a short distance in your area there is not much to prepare for. Everything you need is the same as when leaving home: keys, phone, wallet. Many runners leave their phone at home (especially if they can stream music through their running watch), and not everyone cares about their wallet. But if you want to carry these things with you, here’s how to do it:
What can you carry with you?
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Keys (in your pocket, on your bra strap, or on one of the belts mentioned below)
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Phone (same)
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Money in case you need to buy something while you’re away: Either carry a credit card in a small wallet like this one , or set up your phone or watch for contactless payments .
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Your ID (insert it into this mini wallet) or set up emergency contact information on your phone.
Whether you need water on a short run depends on your preferences and the weather. I’ll include recommendations for carrying water in the section below on long runs.
What to wear it with
Most of the time I just put my phone and keys in my pockets. This is why I try to buy shorts and leggings with pockets. I also have a pair of Flipbelt leggings that the company sent me to try on, and the amount of storage they provide is incredible.
But if you want an extra option, check out my reviews of the minimalist SPIbelt and maximalist FlipBelt . Both are great, to be honest. The Koala Clip is a beltless option that many runners love: it’s a pocket that clips to your waistband (or anywhere else you want to place it, like the back of a sports bra). Choose your favorite:
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SPYbelt , $24.99.
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Flipbelt , $34.00
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Koala Clip , $32.99.
Long term: water and snack
Once your runs get longer than an hour or so, you’ll have additional needs. If you’re running for 90 minutes or more, sports nutritionists strongly recommend fueling up with carbohydrates along the way . You’ll also need to carry water with you , unless you know there will be plenty of water fountains along the way.
Besides eating and drinking, you’ll have to consider what your skin is going through. Even the most sweat-resistant sunscreen needs to be reapplied every 40 or 80 minutes . Chafing often occurs in places where parts of the body rub against each other or against clothing. Smart runners carry an anti-chafing balm or stick for their thighs, armpits, and other places where they might be needed (like under your bra band if you wear a bra, or on your nipples if you don’t). Like sunscreen, you can apply it before your run, but you can also carry a small supply with you to reapply as needed.
What can you carry with you?
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Gels (or other snacks) to eat every couple of miles.
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Water, the amount of which depends on the weather and your ability to add water on the road.
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Electrolyte drinks or sports drinks.
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Anti-chafing stick or balm. This tiny jar of squirrel nut butter costs $8.99, but the convenience is priceless.
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Extra sunscreen. If your bag has room for a mini bottle, great, otherwise consider carrying disposable bags ($9.99 for 20).
What to wear it with
There are plenty of options for carrying all your gear, especially water.
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A hand bottle is a minimalist option; The strap keeps you from getting caught, and you can put gels and other gear in your pocket or on the strap, just like you would for a short run. The Nathan SpeedDraw Plus is an insulated 18-ounce bottle with its own small pocket for $31.99.
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The hydration belt is the next step up: it’s a belt with pockets, but it can also carry several small water bottles. You can even carry water in one bottle and a sports drink in another. Try this Nike Double Pocket Belt for $43.95.
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Hydration vests are perhaps the most popular way to carry water and other gear. There is a bladder at the back from which you can drink through a straw; and pockets on the straps provide quick access to gels and phone. Try this INOXTO vest for $26.99 or upgrade to the Nathan TrailMix ($90.92) for more storage space and increased sizing.
In emergency situations: be prepared
If you run on trails, you may want to pack even more gear than listed above. It’s easy to get lost, stay out later than expected, or encounter bad weather or other minor emergencies. Be sure to take your phone with you. Also consider the following:
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First Aid Kit: Try this mini first aid kit for $9.99.
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Toilet paper and a bag for used toilet paper. You can save some of the roll from home and flatten it to fit in your bag, or use these compressed biodegradable wipes ($11.97 for 50) that unroll with a drop of water.
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You definitely need some kind of flashlight. A traditional handheld option will do, but consider a headlamp like this one with headband for $14.99.
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A light rain can be refreshing, but if you get wet and find yourself in cool weather, you’ll need something to keep you warm. Bring an emergency poncho ($13.36 for 10 people) and/or a mylar blanket ($6.99 for 4 people). By the way, there is a space blanket in the first aid kit above.