What Should You Carry on a Run, and How?

From short runs to longer outings, here’s what you may need and how to comfortably carry all of it.

If you’re new to running, you might not know what to bring with you on a run, or how to carry those items comfortably. The list of what to bring is the same for new runners as it is for the more experienced. Most people want their phones with them for safety, photo opportunities, and maybe music and/or fitness Apps. A house or car key is often necessary. Beyond that, items like lip balm, water, and fuel are personal preference and often based on how long you may be out. (And, if you run with a dog, your list of what to bring gets a little longer.)

I see a lot of runners out there carrying their phones in their hands, which not only looks uncomfortable, but dangerous both for the phone and the runner. For one thing, a phone can easily slip out of a sweaty palm and hit the ground. But more importantly, carrying a phone in hand while running can cause a very real distraction.

It’s too tempting to look at a text coming in, answer a call, or heck, spontaneously Google “Why do I get side aches when I run?” or other pertinent questions. Looking at your phone means you might not be paying attention to your surroundings—a pothole, a car, another person, whatever.

There are a multitude of ways to carry a phone, a car key, a poop bag, lip balm, water, fuel, etc. As someone who’s been a runner for roughly 35 years and who writes about running gear, here’s what I bring on a run of 30 minutes, 60 minutes, or 90-or-longer, how I carry those items, plus alternative ways to carry things on short, medium, and longer runs.

30-minute run:

‍I most often bring my phone, but sometimes I rely solely on an Apple watch enabled with GPS in case of a call from one of my children, or my own emergency. If I’m with my dog, I carry a poop bag. If I drive to run or leave an empty house, I carry a key.

How I carry: I utilize either the pockets on my shorts, tights, or sports bra. There are multiple sports bras out there that carry a phone comfortably on the upper back. Most shorts/tights have a dedicated key pocket. If I have a zippered pocket, that’s where the key goes.

Other options: Light weight, minimal, breathable waistbelts are a great way to carry a phone, a key, and a poop bag. I like the Nathan Sports Zipster and Zipster Lite, but there is a plethora of solid options out there. Alternatively, some shorts and tights can comfortably carry a phone and car keys with minimal bounce.

Tip: Whatever method you choose to carry your items, it’s a good idea to try it on fully loaded and jog in place. If it moves too much in your kitchen or living room, it’ll likely drive you crazy on your run.

Also, if you run on roads, consider a hydration vest or other carrying option that has reflective detailing.

60-minute run:

‍I’ll carry my phone, sometimes a poop bag (dog company dependent), wear my Apple watch, and most often carry liquids, sometimes for me and my dog.

How I carry: I wear a light weight, minimal hydration vest made for runners, like the Salomon S-LabPulsar 3 Set. This pack comes with two 250mL soft flasks that carry comfortably(with very minimal bounce) in the chest pockets. A zippered pocket carries my car key and my phone (an iPhone 12 mini).

Side pockets hold a dog poop bag and anything else I need, and an open pocket on the upper back is a great place fora collapsible dog bowl. I can access that without taking off my pack.

Other options: There area ton of great hydration vests made for running that carry hydration and other needs comfortably close to the body without bouncing or sloshing. Vests distribute weight better than traditional packs. Handheld water bottles also exist, and many come with pockets for keys and things. (If you prefer to carry in your hand, just switch hands once in a while to avoid muscle imbalances.)Waist-mounted packs also exist, and many come with hydration bottles or flasks.

Generally speaking, these tend to bounce a bit more than hydration vests, but it’s possible to find a good one with minimal movement.

90-minute run:

90-minute run: The list is the same for a 60-minute run as it is for a 90-minute run, except that I bring more water, and I bring fuel. For these types of runs, I’ll wear a hydration vest that carries more liquid, like the Patagonia Slope Runner Vest that comes with two 500mL soft flasks. I’ll shove energy chews or other snacky items in the various pockets, and zip away my key.

For long runs like this in variable weather, I’ll shove a light jacket and sometimes a beanie and gloves in the back pocket.

Other options: Find a hydration vest that fits you well and has the pocketing that works for what you want to carry.