Buzz
Running is often as simple as tying your shoes and hitting the pavement. But let's be real—how many runners actually leave their house with only shoes? Not many, I’d imagine. Here’s a thorough guide to the items runners commonly take with them, when to take them, and the best ways to carry them—whether it’s just keys and cash for a short run or survival gear for a lengthy trail trek.
For a Quick Run: The Essentials Only
When you’re out for a short jog around the neighborhood, there’s little preparation needed. The bare essentials are the same as when you leave home for any reason: keys, phone, and wallet. Some runners may opt to leave their phone behind, especially if their running watch has music capability, and not everyone carries a wallet. But if you do want to bring these items, here’s how you can do it:
What You Might Want to Bring With You
Keys (keep them safe in a pocket, bra strap, or one of the running belts we mention below)
Phone (same as above)
Money, in case you need to make a purchase while you're out: either carry a credit card in a compact wallet like this one or set up your phone or watch to make contactless payments.
Your ID (store it in that mini wallet) or make sure your emergency contact details are saved in your phone.
Whether or not you need water for a short run depends on your personal preferences and the weather. I’ll share tips for carrying water in the section about longer runs below.
What to Carry It In
Typically, I just throw my phone and keys into my pockets. I always look for shorts and leggings that come with pockets for exactly this purpose. I also have a pair of Flipbelt leggings that the company sent me to try, and the amount of storage they offer is incredible.
If you're looking for an additional option, check out my review of the minimalist SPIbelt and the more spacious FlipBelt. Both are fantastic choices. Another popular pick is the Koala Clip, a belt-free solution many runners swear by. It's a pocket that clips to your waistband (or anywhere else you prefer, like the back of your sports bra). Pick your favorite:
SPIbelt, $24.99
FlipBelt, $34.00
Koala clip, $32.99
For longer runs: hydration and snacks
As your runs extend beyond an hour, your needs evolve. For runs lasting 90 minutes or more, sports nutritionists strongly recommend fueling with carbohydrates along the way. You'll also want to bring water unless you're certain that water fountains will be available along the route.
In addition to food and drinks, consider the impact on your skin. Even the best sweat-resistant sunscreen requires reapplication every 40 to 80 minutes. It’s also common to experience chafing where body parts rub together or against clothing. Wise runners carry an anti-chafing balm or stick for areas like thighs, armpits, or anywhere else it might be needed (such as under your bra band or on your nipples). Like sunscreen, you can apply it before your run, but you may want to bring a small amount to reapply as needed.
Items You Might Want to Bring Along
Gels (or other snacks) to refuel every couple of miles.
Water, with the amount depending on the weather and whether you can refill during the run.
Electrolyte drinks or sports beverages.
Anti-chafing stick or balm. This tiny tin of Squirrel’s Nut Butter is $8.99, but the convenience is worth it.
Extra sunscreen. If you’ve got room in your pack for a mini bottle, great—if not, consider single-use packets ($9.99 for 20).
What to Carry It In
There are plenty of options for carrying all your gear, especially your water.
A handheld bottle is the most minimalist choice; the strap supports your grip, and you can stash your gels and other essentials in a pocket or belt, just like for short runs. The Nathan SpeedDraw Plus is an 18-ounce insulated bottle with its own little pocket, priced at $31.99.
A hydration belt is the next step up: it's a belt with pockets that can also carry several small water bottles. You can even carry water in one and a sports drink in another. Consider this Nike double pocket flask belt for $43.95.
Hydration vests are likely the most popular way to carry both water and other gear. The back contains a bladder you can drink from using a straw, and the pockets on the straps provide quick access to gels and your phone. Try this INOXTO vest for $26.99, or upgrade to the Nathan TrailMix ($90.92) for more storage and greater size options.
For Emergencies: Be Prepared
If you're trail running, you may need to carry more than just the essentials. It's easy to lose your way, end up staying out longer than planned, or run into bad weather or other minor emergencies. Always bring your phone, and consider adding these items to your gear:
First aid kit: check out this mini version for $9.99.
Toilet paper, along with a bag for used toilet paper. You can save part of a roll from home and flatten it to fit your bag, or use these compressed, biodegradable wipes ($11.97 for 50) that expand with a little water.
A flashlight is essential. A traditional handheld light works, but consider a headlamp like this headband style for $14.99.
A light drizzle can feel refreshing, but if you get drenched and the temperature drops, you’ll want something to keep you warm. Pack an emergency poncho ($13.36 for 10) and/or a mylar space blanket ($6.99 for 4). By the way, the first aid kit above includes a space blanket.
