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Essentials for Distance running!
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items Whether your training for your upcoming half marathon or a local 5k, this list helps me as a college athlete at Louisburg College who runs cross country/track and field, with prs ranging from 1:26 half marathon (not main event) to 16:53 5k I’ve been ...
Sections
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Shoes
Nutrients/supplements
Recovery/warmup gear
Training spots
Apps
Other
Shoes
This is my shoe rotation and what I use each shoe for:
Daily trainer, LOVE these trainers there my favorite and adore them for easy runs!
Nike Pegasus 41 Men's Road Running Shoes
Long run/tempo shoe, labeled online as a daily trainer which I don’t believe for this shoe, love these for anything tempo or faster, or used on long runs as they will last the distance!
Men's Cloudmonster Hyper | White & Green - On Running
Racing spikes (800m+), I LOVE these spikes because they are extremely aggressive spike for distance and have ran my mile and two mile personal bests in them!
Cloudspike 10,000m | On United States - On Running
Alternate spike (800-10k), wore the protos for cross country not my favorite but loved them nonetheless better for anything 3k+.
Nike Dragonfly 2 Track & Field Distance Spikes
Warm up/cooldown shoe/alternate easy shoe: well rounded shoe and can be used for anything!
adizero SL Clothes & Shoes | adidas US
Race day/workout shoe: I have ran many longer distance races or road races in these shoes and I love them! Everything just feels right when you have the Vaporflys on and you feel like you’re walking on air! To me best racing nonspike shoe out there!
Nike Vaporfly 3 Men's Road Racing Shoes
Daily trainer alternative: with Nike shoes for me atleast it’s either these or the Pegasus 41s. Overall great shoe for easy days and even for long runs!
Nike Invincible 3 Men's Road Running Shoes
Nutrients/supplements
Pre or post run electrolytes (NEED DAILY), electrolytes are important for runners and there volume whilst training! Personally I love LMNT due to having the perfect combination of different electrolytes such as sodium and potassium to make it perfect...
Zero Sugar Electrolytes | Paleo-Keto Friendly Hydration - LMNT
Optional: Protein post-run; if I can’t get to an immediate protein based meal I will eat this to give my body the immediate protein needed for what you lost during training!
Gatorade Recover Chocolate Chip Protein Bar (2.8oz)
Pre morning run snack; morning runs can be tough to get something right in before you workout so early, with pop tarts it makes getting something in without reducing sleep or adding stress much easier!
Pop-Tarts
Multivitamin: Always important to have a multivitamin so your body gets what it needs to handle hard and intense volumes of training! I’ve been using this for the past 2 months and I can feel its benefits in all aspects of my day from classes to runs...
GNC Mega Men Energy Metabolism 90 Caplets
Creatine; controversial for distance runners but as much as sprinters need it, distance runners need the extra glycogen storage as it can help with distance as much as it gives power to sprinters!
Bucked Up Creatine Monohydrate 250g
Calcium: boosts muscle and bone health, helps with injury prevention!
Vitamin D Extra Strength 5000 IU (125 mcg) Gummies | Nature Made®
Pre run snack: Love Welch’s before any run light on the calories while providing the energy for whatever you got up next whether it be race day or just a casual stroll I’ll always adore Welch’s fruit snacks before my runs!
Welch's® Fruit Snacks
Recovery/warmup gear
Foam roller: I personally foam roll pre and post run and I think alongside stretching it’s a must as it helps activate the legs and help the muscles to feel good!
Foam Rollers / Balance Trainers: Sports & Outdoors
Resistance bands: can help activate muscles in your body not usually activated in stretching or using a foam roller, I use extra heavy but if newer I’d advise you start lower!
Fit Simplify Resistance Loop Exercise Bands
Optional: Firefly recovery was always a favorite to me, unfortunately the cost is a little hefty for me at the moment but I loved these, I used them primarily if; 1: the legs were feeling sore post foam roller or 2: on travel days to race or days pri...
Firefly Recovery
Nasal strips: I like to use them if I’m racing outside to avoid congestion or if it’s on the colder side of weather, and also when I’m congested due to the fact that I myself do get congested often so these are a must have for me!
Performance Nasal Strips for Athletes
Massage gun: I typically use a massage gun post workouts to make sure any lingering pain is to a minimal and it’s nothing that’s going to mess with me! Helps a ton for volume increase at any mileage!
Therabody
Ice bath: I do ice baths 2 times a week to help the legs recover from lifts and runs! Love ice baths and would highly reccomend!
Ice Bath
Running tights: when faced with any sort of cold, you should get yourself tights as it’ll help gauge what you should wear instead of putting multiple layers of sweatpants!
Nike USA Men's Official Rio Team Warm Up Tights
Training spots
Long run spot: Great spot for runners looking for a challenge! A lot of elevation and it’s around 12-14 mile loop! Over the summer I would go once a week for long runs!!
William B. Umstead State Park: Home | NC State Parks
Training spot: Only ran once here but felt like a dream! Sights are unmatched and the trail is really flat! If you need a daily run spot highly would recommend!
American Tobacco Trail
Training spot: I was born in MA and this was my high school teams training spot! Great sights to see around a 3k loop or so. If you’re wanting a challenge would recommend!
Greylock Glen
Apps
Running app: Best training app to track runs! Picture TikTok for runners this is it see what you did and what your friends did in detail!
Strava | Running, Cycling & Hiking App - Train, Track & Share
Other
Camera: For everyday filming this is the camera that gets it done! Love the little size making it easy to bring to practice and gives high quality!!
Buy Insta360 GO 3S - New 4K Tiny Camera