The #1 Thing I Never Run Without

my 11 running must-haves

I always find recommendation lists sort of funny, as so much of what we love is personal. When it comes to running shoes and socks and fuel, a lot will depend on your individual body and preferences. But! It can be fun to talk about gear, and to see what other people use and enjoy.

So, I present this list with a blinking caveat that this is what works for me. That being said, I’ve logged a lot of miles and tried a lot of options and can promise these recommendations are sound.

Without further ado, the 11 things I rarely run without…

My feet are not quite this squat and troll-like, but they’re not far off.

Sneakers for My Special Human Feet

You know how people love to say running is great because “you just lace up your shoes and go”? That is a lie. At the very least, you also need to eat and not chafe and protect yourself from the elements. But in case you subscribe to the lace-up-and-go philosophy, I put sneakers right here on top.

The wrong shoes will rip up your feet and murder your toenails and make you hate running in a way that it does not deserve. I wear Saucony (currently alternating between the Endorphin Speed and Triumph). Do I find them the cutest? No. But after getting ravaged by multiple brands, I researched what styles work best on my specific little troll feet, and landed here.

If you don’t know your foot shape or size (it’s usually different for running shoes), get a scan at a running store — it’s typically free, though of course they’ll try to sell you stuff. And read reviews!

These shoes are cute…but not kind.

NERD STUFF: I’ve experimented with carbon-plated shoes, but found they changed my gait just enough to make me paranoid about injury — and I don’t run fast enough for the payout to feel worth it. If you have any shoes you especially like, I’d love to hear.

Do these socks make me look old?

Socks of an Elder

Socks are (deceptively) important. They can make the difference between an enjoyable run and a miserable one, between having toenails and…not. I didn’t really understand this until I started upping my mileage, at which point my philosophy shifted from “socks when necessary” to “socks are little foot wizards and totally worth $20 a pair.”

I wear those little no-show socks that Gen Z has outlawed as relics of the olds. Because a) I LIKE THEM, and b) I’d like to avoid tube sock tan lines creeping up my calf area. But wear whatever brings you joy — and ample cushioning.

I swear by Balega, particularly the Silver, which strikes a nice balance of cushioned but not too pillowy.

I can’t scroll when it’s safe between my shoulder blades.

Bra with Phone Pocket

Wearing a bra that holds my phone snugly between my shoulder blades truly changed the game. Yes, I’ve tried belts and shorts and pants with built-in phone pockets, but found it always bounced around. I tried various arm bands and was gifted with chafing beyond my worst nightmares. Then I found this and have never looked back.

My go-to is this one from Bandit, which I find sleek, compressive, and comfortable, but I’ve also seen versions from Brooks, Janji, Rabbit, Oiselle, and others.

Sausagey Shorts

For much of my life, I was a no-shorts person. This was fine when my workouts took place in a gym, but then I started to run outdoors and instantly overheated. When I wore track shorts over long distances, I chafed. And so, I begrudgingly tried spandex shorts like truncated sausage casings, something I’d previously written off as being for youths and cyclists and power lifters and Princess Diana…but definitely not me.

Now, long runs happen in the Wunder Train High Rise Shorts, which have a solid-but-not-shapewear level of compression and a little pocket in the front where I can stash my key. I like the 6” inseam, which has enough fabric to ward off the dreaded thigh chafe.

However, the real purpose of this recommendation is not about these shorts specifically, and more about the power of venturing outside of your sartorial/activewear comfort-zone. Much like adjusting to longer distances, you may be surprised what’s waiting on the other side.

Like a Tracksmith/McDonald’s collab no one asked for.

RANDOM TIP: I still wear regular track shorts, but find the built-in briefs feel like a clawed beast with a raging vendetta sometimes cause irritation. When this happens, I’ll carefully cut them out at the seam (and wear seamless runderwear instead). This may sound obvious, but for the longest time I thought I’d “ruin” shorts by doing this, so I kept them intact and never wore them. But customization = comfort.

Not subtle.

Big-Ass GPS Watch

This is another item that my younger self would’ve laughed at. I can hear her now: What are you, some kind of sea captain? Are you headed to Outward Bound? What is this monstrosity? At which point I laugh and say, Just wait! One day you will wear this very watch to your (strange, untraditional) wedding!

So yeah, I like my Garmin. I’ve barely taken it off for three years. I had an Apple watch before it, and that got the job done. But I like the Garmin interface, the abundance of stats, how easy it is to pair with training apps. (I’m currently using Runna, which I’ll cover in another post.) But if I’m being totally honest, I might like it because it makes me “feel like a runner,” whatever that means. And that’s reason enough for me.

Your face will thank you.

Sunscreen Stick

Sunscreen is important and thus I wear it, but that doesn’t mean I like it. (Especially while running, where it has an unfortunate tendency to run right into your eyes.) The best sunscreen is one that protects you, but also one you will actually use. For me, that is anything in stick form, because it’s 1) simpler than squeezing liquid from a tube, and 2) easy to bring along for re-application.

I’ve had good experiences with this one from Supergoop, for prolonged exposure, and this Glow Recipe stick, for shorter runs and everyday activities. Both apply thin and clear, but can skew a bit greasy. I actually like this, but be forewarned.

SEASONAL HONORABLE MENTION: For cold-weather runs (or dry climates), I depend on my Jordan Samuel Skin lip balm, which creates a thick, occlusive layer that stays on the entire time. (It’s also a great overnight treatment.)

Squirrel’s Nut Butter

Not to be confused with Wild Squirrel peanut butter, this is stuff you rub on your body so you don’t chafe. Yes, you could use Vaseline, but this is all-natural, comes in a vegan variety, and honestly works better. It’s available in a stick, a tin, or little portable packets.

How fueling on the move often feels.

Fuel

Years ago, I ran my first half marathon without fueling — at all — because I didn’t know it was a thing. I ran my second half with a pocketful of melted Starburst jelly beans that I chewed at random points along the way. Needless to say, I did not fly like an eagle.

Fortunately, I’ve learned a lot (and tried a lot!) since then. These days, my fuel of choice is Maurten Solid (essentially a streamlined, overpriced granola bar) eaten beforehand, and some combination of Maurten Gel and/or Untapped Maple Syrup packets on the road. I’ve also used and liked products from Skratch Labs, Spring, Huma and STYRKR (their chocolate rice krispie thing is unreal). And I’m a big fan of Sol dehydrated bananas and Joolies dates, too.

How you fuel is highly individualized, depending on your tastes and preferences, allergies, and the amount of miles you’re logging. So, try different brands and formulas and of course follow the golden rule: nothing new on race day.

NERD STUFF: For information on fueling, including how to support your everyday training and strategies for when/how to carb load, check out Kristy Baumann (@marathon.nutritionist) and Cortney Berling (@eatwell.runbetter), who are both runners and dietitians.

With my sunglasses and bro hat. And bros.

No-Bounce Sunglasses

I once read that one should always wear sunglasses on race day because the act of squinting uses precious energy and actually slows you down. Don’t ask me how true this is, but it’s a good reason to wear them, in addition to blocking UV rays and random debris and looking slightly better in dreaded race photos.

I love goodr, which are polarized, super lightweight, never bounce, and easy to clean. (The shade names are also fantastic.) I have an all-black pair, which I wear most often, and have also been known to rock the reflective bug look.

Bro Hat

Wearing a trendy branded running hat does not make one a bro, but it sometimes makes me feel like one. Mostly, though, it protects my face from the sun, my eyes from the glare, and provides a layer of incognito against anyone I may be less than jazzed to run into while I’m sweaty/uncaffeinated/in the zone. My very favorite hat is from Ciele (this style from a previous year). It feels lighter than air, has a drawstring for easy adjustment, and has been through the wash approximately 3,625 times and still looks as good as new.

Resembles a condom; is not a condom.

Little Alcohol Wipes

I saved the most important (and least sexy!) item for last. I always keep a couple of these little drugstore alcohol wipes on me for race days (and also anywhere I’m forced to encounter a port-a-potty, like running trails, festivals, etc.). They’re small enough to slip into a tiny pocket meant for keys or fuel, and really come in handy. I've used them to sanitize fingertips, phone screens, headphones, and assorted gross things one encounters on the road.

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Thank you so much for reading.