Adding mileage to your runs is an incredible way to build more meditative time into your life, as well as force you into good shape. But putting in regular runs over ten听miles does require a few tweaks to your running kit. Below are the suggestions I would give to a runner piecing together their first distance-running kit, based on the seven years of testing I鈥檝e done for 国产吃瓜黑料. I鈥檝e included my favorite personal gear and some less expensive options, because one of the great beauties of running is that it doesn鈥檛 have to cost a fortune.
Shoes: Embrace the Cush
Even if you are a youngin鈥 with knees of steel, I would highly suggest being kind to them and choosing a shoe with a soft, supportive sole. I find that my body endures less wear and recovers faster when I wear a thick pair.
My preference: I鈥檓 on my second pair of Hoka Challenger ATR 5鈥檚听($130) and have yet to find a single thing wrong with them.
Inexpensive option: The shoes you already have. The best running shoes in the world are the ones that get you outside. If you can鈥檛 afford fancy trail shoes, don鈥檛 feel like you can鈥檛 run. I got absolutely smoked in a 50-miler by a guy wearing听generic big-store hiking boots and a JanSport backpack while I had on听hundreds of dollars鈥 worth of primo听gear.
Socks: Don鈥檛 Skimp
Don鈥檛 cut corners here if you can afford it. Years ago听I ran for two weeks with a fancy sport-specific sock on my right foot and a cotton sock on the left. My left foot was so chafed and blistered at the end of the experiment that I鈥檝e never used cheap socks again.
My preference: As the brand name suggests, Fits Light Runner socks听($17) suit a wide variety of feet fantastically well. They hug your dogs like a glove, which reduces chafing and also helps remove moisture.
Inexpensive option: Some people buy synthetic dress socks from thrift stores, but I wouldn鈥檛 suggest it. Your feet are where your body meets the ground, and it鈥檚 critical to take care of them on longer runs.
Support: Don鈥檛 Underestimate Its Importance
Men can get away with running a mile or two in loose-fitting boxers, but the repeated jarring our听privates endure on runs longer than an hour requires supportive liners or underwear. The same goes for a sports bra, according to my wife, Sarah.
Our preferences: The 听($75) provides all the support men听need, and it never chafes, even during 50-kilometer races. Nothing else is needed. Sarah describes 听($98) as 鈥渓ife changing鈥 and says that wearing it is the difference between her enjoying running and not. (Find out more information about the sports-bra market and how to choose the right one听for you here.)
Inexpensive option: 听($25) offer fantastic support and odor-fighting capabilities. Couple those with any pair of synthetic gym shorts and you鈥檒l have caviar support on a hamburger budget. As for women, according to an 国产吃瓜黑料 survey of 632 respondents in January 2019, many reported working out or running in relatively affordable sports bras from Target.
Tops: Like How They听Look
While caring about the fit, color, and style of a running shirt might seem vain, the right running shirt can also be worn around town, for other exercise, or just at home.
My preference: The Patagonia Capilene Cool shirts ($39 and up, available for men and women) dress听up like cotton but wick听moisture with the best of them.
Inexpensive option: Any shirt you own. If you鈥檙e running in nice weather, cotton is not going to kill you on your midday training sessions. On really hot days, I actually like that cotton retains sweat鈥攋ust make sure to apply extra (see below), because a wet shirt will create more chafing.
Sun Protection: Cover Your Beak
A hat is nonnegotiable for me on long runs. Not only does it save my skin from getting hammered by the sun, but when I wear one, I have a little more energy and am in a better mood when I get off the trail.
And though听I personally don鈥檛 like to run in sunglasses, the 听($150)听won a versatility test I performed last spring.
My preference: The Sunday Afternoons Vantage Point trucker hat听($32) keeps sweat off my forehead and breathes remarkably well.
Inexpensive option: A hat from your closet. If you鈥檙e听willing to deal with some crusty salt marks, you鈥檙e in luck. That cap might not be as comfortable or move moisture off your forehead as well as a fancy one made for running,听but you will be fine.
For sunglasses, find a pair that stays on your face even when you鈥檙e sweaty; look for something that鈥檚 relatively lightweight, plus rubber nose and arm patches.
Lubricant: Take Chafe Seriously
Bloody nipples are a really quick path to burn out on distance running. Thankfully, a little bit of lubricant placed in the right spots can keep you all but chafe-free.
My preference: I鈥檝e听been using the same stick of Body Glide听($10) for six years. It was a solid investment.
Inexpensive option: Vaseline works if you already have it under your sink and don鈥檛 want to buy new products. But it can stain your clothes and doesn鈥檛 have the staying power of chafe-specific products.
Calories: Don鈥檛 Starve
Figuring out the right number of calories, as well as a calorie-delivery system that works for you and your gut, is extremely tricky and takes time. I have made pretty much every mistake in the book, but my suggestion is to start with about 100 calories an hour (about half an energy bar or one energy gel), by any method you see fit (liquid or solid), and adjust things based on your performance and gastric comfort.
My preference: 听endurance fuel听($39) tastes delicious, delivers 100 calories per scoop, and provides a nice little buzz from 35 milligrams of caffeine. After听two-plus hours of running, I need something solid in my gut, so I bring a couple , which are听easy to transport and digest.
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Inexpensive option: A few years ago, I ran a 50K that I didn鈥檛 really prepare for, fueled by听aid-station PB&J鈥檚 and water, and my gut felt great after the race. Many athletes swear by fueling with real food for long efforts.
Liquid Transport: Don鈥檛 Overdo It
It鈥檚 a mistake to carry massive amounts of liquid for relatively short runs, yet I鈥檝e seen friends do it again and again. While I realize no one wants to go thirsty, excess water is more weight to carry that costs precious energy and calories. I suggest starting with a handheld water-bottle system, and if your hydration needs outgrow it, upgrade to a vest or pack.
My preference: I use the Ultimate Direction EDC because it鈥檚 extremely comfortable in hand, a great size, and the soft flask gets smaller as I drink. That specific model isn鈥檛 available anymore, but its closest relative is the 听($50).
Inexpensive option: MacGyver a handheld out of products you have lying around. I have an 听handheld strap that I听lost the accompanying bottle to. I attach that听Velcro strap to any cycling water bottle I have laying around. Or buy .
Pack: Don鈥檛 Overdo It, Part Two
If you have a ton of storage space, you鈥檒l听likely fill it. But bringing extra items on a run just weighs you down. I suggest starting with the bare essentials, then adding gear if necessary. A simple waist belt provides what I need, even for runs over听20 miles.
My preference: I鈥檝e听been using the discontinued听听since 2013 and don鈥檛 foresee听using a different one until it鈥檚 been rendered unusable. The 听($55) is quite similar.
Inexpensive option: Any fanny pack will do. You might have some infuriating bouncing and a bit of chafe, but it鈥檒l get what you need out on the trail with you.