Lace up your shoes and go.
Thats the simplicity of running.
But who leaves their house withjusta pair of shoes?
Not many runners (I hope).
The essentials are the same as for any time you leave your house: keys, phone, wallet.
Whether youll need water on a short run is up to your preferences and the weather.
Ill include recommendations for carrying water in the section below about long runs.
I make a point of buying shorts and leggings with pockets for exactly this reason.
But if youd like an add-on option, check outmy review of the minimalist SPIbelt and maximalist FlipBelt.
Both are great, honestly.
If youre running 90 minutes or more, sports nutritionists strongly recommendfueling with carbs along the way.
Youll also want tocarry water, unless you know that there will be plenty of water fountains en route.
Besides food and drink, youll have to consider what your skin goes through.
Even the most sweat-resistant sunscreenneeds to be reapplied every 40 or 80 minutes.
And its not uncommon to get chafing where body parts rub together or rub against clothing.
Gels (or other snacks) to eat every couple miles.
Water, with the amount depending on the weather and your ability to refill on the go.
Electrolyte drinks or sports drinks.
Anti-chafing stick or balm.
Thistiny tin of Squirrels Nut Butteris $8.99, but the convenience is priceless.
There aretons of optionsfor how to carry all your gear, especially the water.
TheNathan SpeedDraw Plusis an 18-ounce insulated bottle with its own little pocket for $31.99.
it’s possible for you to even carry water in one bottle and a sports drink in another.
Try thisNike double pocket flask beltfor $43.95.
Hydration vests are probably the most popular way to carry water and other gear.
Toilet paper, and a baggie to put used toilet paper into.
A flashlight of some sort is a must.
The traditional handheld kind is fine, but consider a headlamp likethis headband stylefor $14.99.
Pack anemergency poncho($13.36 for 10) and/or amylar space blanket($6.99 for 4).
The first aid kit above comes with a space blanket, by the way.
