Categories: HEALTH & WELLNESS

5 Items Every Distance Runner Needs

As a distance runner for almost a decade now, I have run in three marathons, three half-marathons, and a multitude of smaller races. Throughout the thousands of miles in training and races, I learned there are many pieces of gear a runner can buy, but what are the items most important to a distance runner’s performance?

Shoes

First and foremost, every runner has to put his or her best foot forward…pun intended! The shoes a runner chooses are by far the most important investment-yes, investment-he or she will make. My training for and completion of a full marathon, on average, has me running approximately 1,248 miles, so I learned very quickly that protecting the feet is the top priority and essential to running my best. The qualities to look for in good running shoes are: moderate support, moderate cushion, breathability, and being lightweight. Although I have tried different brands and styles, I prefer Nike Shox or Nike Air Max, and recently the Nike Air Max Torch sneakers have caught my eye as well. I like the Nike brand because they provide moderate stability, which gives support without being too rigid or preventing my foot’s natural motion, they offer nice cushioning without being too bouncy, and most of the Shox or Air Max line offers full mesh uppers. This allows airflow into the shoe, which is necessary to keeping the feet cool and dry.

Additionally, I like to add a sole insert specifically designed for runners. I prefer the Spenco inserts because they hold up well under all the wear and tear of many miles. Spenco offers a large selection of inserts for every foot type. The Polysorb Total Support is made with runners in mind, and the Arch Support insert is great for people who have high arches.

Socks

Not just any socks will do for a long-distance runner. Dry-fit socks that are thick and cushioned on the bottom while thin and breathable on top of the foot are going to be the best bet. There are many brands to choose from, but I prefer Thorlo and Gold Toe, which both offer socks specifically designed for a runner’s needs. Though they can be a little more pricey than an average sock, the money is worth it when your feet are cool and dry during a race.

Shorts

Choosing a pair of running shorts may sound easy enough, until you are ten miles into a run and drenched in sweat with the material of your shorts clinging to your backside. Some things to consider when purchasing a pair of running shorts are cut, material, and, again, breathability.

Shorts with a half-split, three-quarter split, or full-split are going to provide better range of motion in the legs and allow more airflow into the shorts. Most running shorts are made of dry-fit material these days, but those with a polyester crepe material, which feel like microfiber, are great for really staying dry. I have tried many brands, such as: Nike, Champion, Adidas, Road Runner Sports, and Brooks. The Brooks full-split and three-quarter split shorts have been my favorite, because the material is lightweight and always stays dry.

Hydration System

Until I became a marathon runner, I had no idea that hydration systems for running even existed. However, I quickly became a huge fan and have been sold on them ever since my first purchase of a CamelBak. I recommend having a CamelBak, or any other comparable hydration system, to all runners. It will change the way any runner trains and performs. It is a lightweight, form-fitting backpack with a water reservoir inside, designed to keep the water ice cold, and a mouthpiece to drink from, so water is always available. I prefer the fifty ounce reservoir to get me through my race training, since some training runs can last for hours. My CamelBak is the best investment I have made in my race training.

Body Glide/Vaseline

Body Glide, or even Vaseline, is the final essential for a distance runner and is another item that I was blissfully unaware of needing until I started venturing into the longer training runs and realized just how many blisters and chafing come with the territory. I have tried using both, but Body Glide is specifically designed to hold up under runners’ immense sweating and friction, it’s less messy, and it comes in a deodorant-like stick for easy application. And believe me, the number of places the human body can chafe during a long run, especially a marathon, is mind-boggling!

This is by no means, the end-all be-all of lists for a runner, but it does cover the most important items to consider. Check these pieces of gear off the list, and the rest is in the footwork.