Volume 1 Article 6
My 9 Useful Running Essentials For Long Distance Runners
Thursday March 30, 2023
running
As a beginner in running, I had no idea what I needed or what was most important to have at the start. The only gear I started with was a pair of standard Nike shoes that were not made for running. Soon after finishing a 10K, I noticed a blood blister on my foot. After that, I started to look into running gear, more importantly running shoes. From there I slowly started adding more gear, finding out what was most essential to my runs. If there is one piece that I found to be critical at the beginning, it would be shoes.
Here are my top 9 running essentials that I have found useful over the years:
Number #1: Running Shoes & Inserts
After that unfortunate running experience, my mom decided it was time I got proper running shoes. Since neither of us are expert runners, she took me to a running store. Which for anyone who is looking into shoes, I would highly suggest you go to a running store. Running shoes can be expensive, so I would suggest having someone help you find what you are looking for. At these stores the employees are there to direct you to shoes that fit your running needs.
At the store I go to, the employees conduct scans on your feet along with other tests to look at different factors. On the scans and tests, the employees are looking at weight distribution, your ankles, and stride. From there, the employees will take in what you are looking for from a shoe and the results of the scans and tests to provide the best options for you. Along with providing shoe options, the may suggest adding an insert. I have inserts in my running shoes because it provides me the extra support I need in my ankles since I over pronate.
Number #2: Body Glide & Bandaids
In running, there are highs and lows and blisters are a part of the lows. Getting a blister is no fun, but although blisters are enviable there are ways to minimize the amount and size. For me, I only get blisters in one spot which is on my left foot. I do not know why, but it is only my knuckle for my big toe and no matter what shoe I am in, the skin gets irritated there. Which I have tried going up a half size in my shoes and found that they were too big.
Since going up in shoe size was not the answer, I looked at other preventative measures. From there I found that body glide and bandaids were the answers. Along with trial and error, I found that using a large bandaid or body glide did best with allowing for the friction between my socks and shoes to not irritate the skin.
Number #3: Running Socks
Another way in which I prevented blisters was having good quality socks. Not only were they good for blister prevention, but helped with comfort. Everyone has a different preference, but for me there are a few things that I need from my socks. One would be how the front of the sock is stitch. With some socks, I can feel the stitching on the front which can irritate my feet. Another thing I look for is if the sock can provide me comfort and cushion without the bulky feeling. Lastly, I prefer my socks to have a tab at the back which helps make sure the sock will stay in place for the whole run. A favorite brand of mine is Balega.
Number #4: Garmin or Running Watch
When starting off, I would use a free app on my phone to track my runs. So if you are looking for something that is simple and low cost, I would recommend this. But if you are ready to invest in running, I would suggest getting a running watch. For me, I started off using a Fitbit and switch to a Garmin Forerunner 255s. I decided that it was time to switch because I wanted a more accurate read on my runs. With the Garmin, I am able to get more statistics on my runs and I find it to track me more accurately. Also, I am looking to start participating in triathlons, and the Forerunner 255s is great in tracking this activity.
Number #5: Running Belt
Although the pockets built into leggings are helpful, I find running belts to suit me more during my runs. On all my runs I will use a running belts because I prefer to place my phone in a back pocket. This allows me to be more even as my belt sits on my lower back. For my runs, I have two belts, one for training and another for races. The belt I use for training only has a single pocket because only my phone is in it. I am not one of those runners to use energy gels since I have not found one that works well for me. Since I am not carrying gels on me, I have no need for a bigger belt.
For races, I use a different belt which has two pockets. The reason for using a bigger belt is that I carry extra items with me in case of emergency. I am someone who likes to over prepare for races in case something happens. Although I do race with my mom, I do not run the whole race with her. In case something happens, I put money and my ID in one pocket and my phone in another.
Number #6: Earbuds
I am one of those runners who needs music. There have been times where my earbuds have died during a run and half a mile felt like 10 miles. Ever since then if I know my earbuds are about to die, I will bring an extra pair just in case. Over the years I have changed earbuds starting with wire ones and now being completely wireless. And honestly, I think that it depends on the runner and their preference for what is a good pair. For me, I enjoy Beats earbuds and will use both their flex and studio buds. Both have worked well for me and Beats have been my preferred brand for years.
Number #7: Water Backpack
Now depending on the time of year or run, I carry water with me in two different ways. For short runs, since my phone is in my running belt, I will carry my water in my hands. I prefer having my water in my hands compared to having a water belt or backpack, but during the summer time I can not carry enough water. The worse combination for running in Texas is long runs during the summer. Even if you get up early, it will still be hot and humid and you will need water. For this, I will run with a water backpack, I use one from CamelBak, and I have enough to run a half marathon when filled completely. It is the best that I have found that does not interfere with my run.
Number #8: Sunscreen
No matter what time of year it is or whether it is sunny or not, I will always wear sunscreen while running. As I have gotten older, I have gotten past the I am too cool to wear sunscreen phase and will not run without it. Even when it is cloudy, I will wear it on the off chance the clouds clear and it becomes sunny on my run. My favorite is EltaMD face sunscreen and I have both the tinted and non tinted version. Another option is the sunscreen from La Roche-Posay.
Number #9: Leggings and Biker Shorts
Personally, my bottoms are the one piece of running clothes that I am particular about. I have no issue running in most tops and I will where a tank, short sleeve, or long sleeve depending on the weather. As for bottoms, I prefer to wear either leggings or biker shorts when I run. I prefer longer bottoms because of chafing, even if the shorts have the built in spandex they still cause chafing. Which chafing hurts and is not fun, so to prevent it all together I stick to leggings and biker shorts since they are longer. Another reason why I prefer leggings and biker shorts, because with shorts they ride up. Having to constantly pull my shorts down or the spandex lining is annoying and frustrating while running.
These are my essentials that I have found to be useful during my runs over the years. Although these are what I find to be my essentials, every runner is different and will need to find what works best for them. If there is one thing from my essentials that I would recommend to all runners it would be to invest into shoes. I learned the hard way that without proper shoes your feet will hurt and end up with blisters. And trust me, no one wants blisters.
Balega Bandaids beats studio buds beginners biker shorts Body Glide Brooks CamelBak earbuds eltamd forerunner 255s garmin half marathon Hoka la roche-posay leggings long distance running running belt running inserts running shoes running socks running watch sunscreen water backpack