Handy Runner Items

On this page I decided to list out some handy items any runner would benefit from.  I tried to leave off the obvious things (shoes, gatorade, etc.) in favor of ones that you might not have yet.

Salmon Skin S-Lab Ultra-Vest

While my Nathan vest had been sufficient in the past, I had been wanting to upgrade but hesitated at the cost of some of the higher end packs.  Lucky for me a female friend was selling her lightly used Salmon pack citing it was too big for her frame.  I love the Salmon vest and even full price would be well worth paying for this one.  This is close to the perfect pack, and I can see why it costs more (because its far superior all around).  I've used it during fast 50ks up to 100 mile races and barely know its there.

The pack comes with a 1.5 liter bladder with a better slide-seal than the Nathan's or Camelbak packs.  You could stuff in a 2 liter bladder if you need it.  There are 2 pockets in the front with pull cords, good for storing Gus, bars, a phone, and other essentials.  You can also put the Salmon collapsible flask (sold separately ) in it if you need to carry even more fluids.  There are a bunch of pull cords to adjust the fit, and two sternum straps that both criss-cross to evenly distribute the weight.  The water resouvouir sits in an insulated pouch, which then rests in a big open pocket.  There is a small pocket in there as well.  Visible from the back is a zipper pocket that makes a good spot to store extra clothes like a hat, gloves, and shell jacket.  On the side supports are zipper pockets where I usually store my food.

S!Caps

"Developed in 1995 by scientist and ultramarathoner Karl King, SUCCEED! Electrolyte Caps have become The Gold Standard for Electrolyte Replacement."

S!Caps really are the go-to source for replenishing salt and electrolytes.  When its warm out I'll try to take 1 an hour; they are vitamin sized pills.  If its really hot and sunny I might take 2 at a time.  Its not that they give me some burst of energy or bring me back from fatigue, but I have noticed that when I am not using them, or start taking them too late, I am more more likely to suffer from fatigue, cramping, and over-heating.  When you run, your body sweats to cool itself off.  You lose water, which is replaced but drinking more water, but you are also losing sodium.  Its very dangerous to only take in water and not be replacing the sodium and electrolytes you have lost and can result in a condition known as Hyponatremia.  Gatorade and sports gels are usually enough during shorter road races, but for Ultras you need a longer term solution.

North Face "Badwater" Hat (white Cap with neck and ear protection)

A lifesaver in very sunny and exposed conditions, a white or light colored cap with neck and ear protection can be a lifesaver.  This prevents burns from the sun and keeps you cooler.  You can dip it in ice water to really cool you down!  There is a little pocket in the back to let you fold up the neck cover and it functions like a regular baseball cap.

Nathan HPL #020 Hydration Vest

As my interest in and enjoyment of ultra and trail running grew, I know I would need a better solution than just a hand bottle to stay hydrated over long periods of time.  I had been skeptical about wearing a camelbak style hydration pack with fears of stuff sloshing around and chafing all over my upper body.  After a lot of research I felt confident about the The Nathan HPL #020 Hydration Vest.  This seemed like the standard in ultra and trail running hydration packs.  Big enough to keep you going for a few hours, small enough not to bug you.

Though it looks kind of like a backpack, it really is more of a vest.  The idea is to balance the weight and give you quick access to a few items up front too.  The backside has a large compartment with the hydration bladder that can also be used to store other items, and a smaller zippered pocket for stuff like keys, maps, or your phone (in a waterproof bag if you're smart).  The elastic cord in the back is more for clothing, an easy place to roll up and store an extra layer, gloves, and/or a hat.  The front of the vest has pockets on both sides, good for storing Gu's and anything you'll need quick, easy, access to.  The sternum strap has a clamp to hold the hose in place while you are running so it doesn't bounce around.

Everything worked great for me from the first try.  Even with over a liter of water in the bladder it didn't feel like it was sloshing around.  This was enough water to last me about 3 hours before a refill, though it fits up to 2 liters so that should last you well longer than that.  After fitting it up before heading out I only had to make minimal adjustments to it on the trail.  I noticed the newer models come in different colors if you want to stand out.  Nathan offers smaller and larger versions of this vest but I feel like this size is just right.  Buy it here.

This is was my favorite all-around hydration option for long distance trail running.  For extra long durations (5+ hours), I have been able to fit cliff bars, gels and even a [full] collapsible water bottle in addition to the bladder in the large compartment, a long sleeve shirt, gloves and a hat, a cell phone, and other essentials.  Only downside is that it is a little big if you only need a few essential items.

Mountain Hardwear Fluid Race Vest

The Mountain Hardwear Fluid Race Vest is a lighter and more minimalist option when it comes to hydration packs.  Designed to feel like a layer of clothing rather than a backpack, this is a better option for races and ultras where you don't have to carry too much gear.  There are some handy pockets and pouches along the shoulder straps to keep important items within reach.

Although this doesn't come with a hydration bladder, it pairs well with the Camelbak 1.5 Liter "Antidote" reservoir.  You can stuff a larger bladder (2L+) into it, but its a smaller vest and is more accommodating to a smaller size bladder.  It can be fitted well to the wearer with 2 front straps, though I wondered if 1 would have been enough.

I liked this but I just didn't love it.  This isn't the best option for long-duration, unsupported runs, and it was slightly annoying that there isn't a great spot to stow the tube from the bladder - probably since it doesn't come with a hydration bladder.  Better for races and training runs where you have refill spots every 3-4 hours.

Just like my other hydration vest, once it gets dirty enough I just toss it in the washing machine on a gentle/ synthetic cycle and air dry it (even though the manufacturer specifies hand washing).

Camelbak Quick-Grip 21 with Podium Chill Insulated Bottle

I heard good things about this bottle by word of moth, and the "Jet Valve" intriged me.  The bottle itself can be bought separate from the hand grip if desired, but I needed both.  The bottle is insulated, meaning that it keeps cold drinks cold and warm drinks warm (at least for a while).  More importantly, it means that your hand doesn't start freezing on one side if you have a cold drink in the bottle while carrying it.  The "jet valve" works fantastic while running.  You can turn a switch to completely lock it, or set it so that you can get a drink by simply squeezing the bottle at your mouth, no need to bite the mouthpiece or switch a slider every time you need a drink.  With a 21 ounce capacity this should be sufficient to sustain a trail runner for at least an hour of activity, or about 7 miles of trail running.  Watch out for hot summer races though if the aid stations are spaced out any more than that though.

The hand grip is simple: stuff the bottle in, slide your hand through the elastic loop and off you go.  There is a strap you can tighten if you need more stability.  There is a small pocket to pack a few essentials.  My trail running essentials?  Usually a couple drink tablets, a Gu, a card with my name and emergency contact information (just in case), and a 5 dollar bill - oh, and some toilet paper.

The hand grip comes in a variety of colors.

Logistically, the hand bottle is great for races.  Pop the top off before you get to the aid station, filler-up, and get out of there.  I can be in and out of an aid station in less than 30 seconds.  While using a hydration pack and often fiddling with the reservoir I've wasted close to 2 minutes before.  However, the severe downside of the hand bottle is that they only hold 1/3 the fluids as a vest (and almost no nutrition) and this can be of dire need when racing in heat, and with courses light on aid.  My wrist would get a little sore at times using this too, but that was a minor drawback.  I used this with great success in a 50 miler, partly since it was cool out and there were aid stations every 4-5 miles.

Hydration Belt

I had used a Nathan hydration belt on the roads with varying success; it held just enough fluids to get you through an hour of road running and the pocket was enough to carry along some nutrition essentials.  It even kind of encouraged steadier running form, as the more you jump up and down the more the belt bounces with you.  These come with a variety of bottle sizes and quantities.  However, this didn't work too well on the trails - bounced around a lot and the bottles would even fall out.

Nuun: electrolyte enhanced drink tabs

Bottle + Nuun + Water = Hydration!

Though I had heard of Nuun before, I hadn't really started trying it until it was recommended to me by my friend, training buddy, D.C. blogger and ultra running extraordinaire Emily.  Nuun is an electrolyte enhanced drink mix, in tab form, that you can drop in a bottle of water.  Same idea as Gatorade, but with more of the good stuff (electrolytes) and less of the bad (sugar).  Its less syrupy than Gatorade too, which is usually a good thing (tastes lighter) but when you really need something to fill you up this might be a downside.

Nuun also comes very conveniently packed in waterproof tubes each containing 12 tabs.  The tubes are easy to throw in a gear bag, or camelbak to be brought along on a run or hike.  They aren't perfect though, the resulting drink is lightly carbonated (anything in tab form will have some fizzy-ness associated with it), the downside being that if your bottle isn't sealed air tight it may leak and or squirt a bit.  This used to be a real pain with the old hand bottles I used, and really bad on my Fuel Belt, but since switching to the single 1 hand bottle system (see review above) it seems to be fine.

Yoga Mat

You don't have to practice yoga to be a runner (though I think its a good idea).  A yoga mat also serves as a nice, dedicated spot to stretch out post-run.  Stretching out is a lot easier and more focused when you have a full-size spot reserved for it, rather than just trying to find some floor space in front of the T.V.

Yoga mat.

Foam Roller

These are starting to become pretty standard.  You can get a roller/massage stick but a foam roller works a lot better in my mind.  Use it to self-massage sore areas, relieve muscle stress, and break up unwanted buildups.

Foam Roller.

Balance Pad

This handy item functions similar to a BOSU Ball (which stands for "BOth Sides Up", referring to how to use it), but is a lot easier to store and a fraction of the cost.  Use it to practice balancing on one foot or both, strengthen weak muscles in your arches, ankles and calves, and add an interesting twist to some yoga positions (like Half-Moon or Airplane).

Balance Pad.

Stretch-Out Strap

This is a piece of canvas about 6 feet long with loops running up the side.  You can use it to perform some stretches that would normally require a partner.  I lay on my back and use it to stretch out my hamstrings but keeping leg on the ground and pulling the other one up by the foot with the strap (keep both legs straight).  You can work your legs side to side too.

Stretch-out strap.

Softball

You can use this to kind of self-massage the upper hamstring, hip area muscles, and glutes.  Just lay on it using your body weight to provide pressure and roll it around under your butt.

Softball.

Old Post-Race Emergency Blankets

You know at the end of a cold race those emergency blankets they give out?  Well, I like to hold on to them and then I have a cool throw-away to keep me warm at the start of my next race.  Kind of a fun way to show off what your last race was too.  Make sure to keep the silver/reflective side against your body - the idea is to reflect your own body heat.

Old post-race emergency blankets.