It’s been said that “all you need to run is some open space”… Well that’s not really true. If you want to run any distance longer than a mile or two, you’ll need a few additional items–here are my essentials:
- Shoes. Any old shoes will not do; you need to fit your shoes to your feet. First off, find out whether you have low, normal, or high arches. You can do this via the “wet test“–placing your wet (damp) foot on a piece of paper and examining the result. This will, in turn, help you pick the right pair of shoes to match your foot’s shape. Runner’s World has a great concise article on various types of running shoes, but if you have a local boutique running store, you might want to stop in for a custom fitting and some tips on selecting the right shoe. You’ll pay more for the shoe than what you’ll find in big-box stores, but the service is worth the price (and if you don’t buy, you’ll still get some good advice). Shoes are one area where you definitely get what you pay for, so don’t be afraid to pay a premium for a good pair of running shoes.
- Technical fabric. The first time I heard of a “technical shirt” for running, I imagined neon-tinged Tron clothing… Luckily, I was confused, and what I should have pictured was a fabric made of polyester or some other synthetic material that wicks moisture away. Think of Under Armour–except not just compression spandex. While cotton soaks up moisture and then holds onto it, technical fabrics like “Dri Fit” or Under Armour are designed to aid evaporation of sweat, which in turn helps keep your skin dry and cool (or warm and dry if you wear a winter-weight fabric). A technical shirt from a boutique running store will cost $40-60; a similar shirt from Target will cost you about $10, with no significant differences in quality between the two. Good running shorts are a little harder to find, but Academy or other big-box sports stores carry brands like Nike or New Balance for $20-40. I’m also a fan of compression shorts (which I was initially turned onto to hide my pale legs while wearing the Air Force daisy-duke PT shorts), and on most of my long runs I wear a pair of Nike compression shorts under a pair of looser fitting running shorts. You can also find socks, hats, and jackets with similar technical fabrics–feel free to stimulate the economy, but I recommend starting slowly in this area to see what you will actually need.
- Water belt. You don’t have to carry water on long runs–you can stop at water fountains along your route (if you’re lucky enough to have them) or you can hide water bottles along your running path in advance. The alternative that most long distance runners opt for is to carry water. There are several options in the ol’ hydration-system department: backpacks (a la CamelBak); single bottle belts; and multiple bottle belts. I’ve only used a CamelBak when hiking and my experience there suggests the shoulder straps would chafe during long runs. I’ve also used a single bottle belt–one with a 20 ounce bottle mounted on what looks like a fanny-pack–and it’s really only useful for short jogs or walks, because it bounces around so much. The best hydration option I’ve found is multi-bottle FuelBelt. On runs longer than 5 or 6 miles, I carry two 10 ounce bottles on my water belt–and I’ll double back to refill these every 6-10 miles if necessary. Water (and Gatorade) are essentials when you are running longer than an hour; find a way to have water available when you go running.
- GU. There are numerous non-Gu (“Goo”) branded similar products, but Gu is the most popular. Gu is a syrupy snack long distance runners can take to boost energy and avoid hitting “the wall”. I typically run with enough to take one pack every 30-40 minutes.
- Music. I don’t always listen to music when I run–but for runs over an hour, or anytime I’m on the treadmill, I listen to music or podcasts. Having some pleasant distraction can help overcome the mental hurdles of long distance running–and it’s a good way to multi-task if you’ve got some podcasts you’ve been meaning to listen to. I generally alternate between a playlist of podcasts (mostly NPR favorites or sermons) and some mellow tunes (see any of my recommended music for examples…).
These are my must-have items for long distance running. Some other good things to think about using are sunglasses, sunblock (this is also a “must” depending on the time of day and distance you’re covering), and a GPS (which is very handy if you don’t know the exact mileage of your course). A bag of recovery goodies (water, Gatorade, cookies, power bar, etc.) is also nice to have handy for post-run recovery, since your body continues to need energy after you stop running.
Happy running! 
