It may be September but in a lot of America its still crazy hot outside.That can be tough if you’re a runner, especially if you’re training for a big race like a marathon.
Berlin and Chicago marathoners are hitting their peak training weeks, while others, like me, that are gearing up for the TCS New York City Marathon still have several weeks of double-digit runs ahead of them. But whether you’re aiming for a world major or just your local 5K, it’s important to stay healthy and safe.
Make sure you’re getting enough fluids and electrolytes, run early in the day or after the sun goes down, and when in doubt don’t go out. Move your workout to a gym treadmill or take that rest day you probably needed anyway.
But the right year is essential too. Clothing that breathes with you and wicks away moisture can help you stay cool, along with hats and sunglasses that keep harmful sun rays off your face. Needless to say the right container for water and sports drinks is key and you should always wear sunscreen.
To help you beat the heat, I’ve updated the guide to my favorite running gear to add some new products specifically designed for summer. Don’t worry, my old favorites are here, too.
As someone who writes about technology for a living, I’m always amazed at the amount of tech that goes into these products, from sneakers to GPS trackers and runner nutrition. Sure, I admit I wasted some money along the way, but a lot of that tech helped get me through months of tough training and — in the case of the TCS New York City Marathon and Boston Marathon — two of the toughest runs of my life.
I tested many of these products while training for those races. Now I’m giving new gear a go as I look to beat last year’s NYC time in November. I’ve also gotten some help from friends in my neighborhood running club, many of whom are much more experienced (and faster) runners than I am.
Whether you’re shopping for yourself or looking for a gift for your favorite runner, here’s a handful of great ideas designed for the dog days of summer.
It’s a fact: Runners love socks.
Runners love socks
Running, especially long-distance running, requires you to take good care of your feet, and that starts with socks.
Priced at about $18 each, Feetures’ colorful and long-lasting socks are my go-to for training and racing. Specifically, the “Elite” versions of the socks offer targeted compression that helps protect and support your feet as you run, without feeling too heavy. They always turn up at my run club’s gift swaps and birthday parties.
This time of year, I opt for Feetures’ Ultra Lights, which keep my feet cool while wicking away moisture. These were the only socks I used to train for and run both of my previous marathons.
Another great option that I’m wearing now are Smartwool’s zero cushion Run Low Ankle Socks, which have a super-soft and light feel. You might not think that socks made from a Merino wool blend would work in the summer heat, but they do. They even got me through a 6-mile run up the Las Vegas Strip in August. At the end, my feet were dry and blister-free.
They’ve also survived several runs through the washer and dryer without shrinking, as wool socks can be prone to do.
Shoes are all about the runner
I can tell you what kinds of kicks my friends and I used to train for the marathon, but it doesn’t matter.
A size 9 in one brand may fit completely different than in another. Shoes that your best friend, or even a world-class marathoner, thinks are amazing, may feel torturous for you to walk in. For this reason, you should never try to buy shoes as a gift for someone.
If the runner in your life wants shoes, get them a gift card to their local running store, where someone with expertise can measure their feet; analyze how they stand, walk and run; and then give them several different pairs to try on.
The fitting technology used by many stores has come a long way. Last year, I got an up-close look at the system used by Fleet Feet, a national chain of running stores. It uses artificial intelligence to compare a 3D scan of your feet to those of millions of other customers, along with the store’s inventory.
The AI matches, combined with the expertise of the store employee using the technology, helped me find a great pair of shoes that ultimately carried me through much of my training.
Safety can be fun
Running gear needs to be comfortable and practical, but it can be fun, too. One of my favorite toys is the Tracer2 light-up vest from Noxgear, which is a must for folks looking to avoid the sun and run at night. Its rechargeable LED lights flash in a rainbow of fun colors. They can be seen a quarter mile away and last up to 20 hours on a single charge.
At $60 it’s not cheap, and I’d recommend adding on the optional Tracer Lamp ($30) that clips on the front. It’s super bright and can be aimed down to help you spot cracks in the sidewalk and to avoid blinding fellow runners who might try to look directly at you.
The vest, which includes reflective straps, fits me perfectly and doesn’t slide around like a less expensive version I used previously that was made by another company. In addition to running, I’ve used the Tracer2 for late night walks with my dog. Speaking of the dog, the company also makes a canine version of the vest ($60). It slips on and adjusts easily, and my untrained and energetic puppy tolerates hers pretty well.
My teammates would be upset if I didn’t mention Noxgear’s 39G wearable Bluetooth speaker ($54). It kicks out a surprising amount of sound for its size. Instead of using headphones or earbuds that could block out the sound of an approaching car or another threat, you can use the speaker to listen to your tunes while also staying aware of what’s going on around you.
Fashionable and functional
The right clothes are key to staying cool. For me that means tanks and shorts. And my new favorite running top for summer is Smartwool’s Women’s Active Ultralite Racerback Tank. It’s close to paper thin with a loose cut, so it has an airy feel.
Like Smartwool’s socks, the tank’s material is a super-soft Merino wool blend. That’s important when you’re sweating through a lot of miles. Material that’s even the slightest bit rough can cause painful chafing on your upper arms as you run. I still need to take this tank on a double-digit mile run, but I did get through 5 miles in the crazy heat without any raw spots.
Heads up that these tanks run big and long, which is part of what gives them their breezy quality, but you still might want to size down.
Sprints makes hats that get attention.
Hats are a must this time of year, especially if you’re a woman with a substantial head of hair. My new favorite hats are the wacky designs from Sprints. They are ultra light, super comfortable and keep the hair and sweat out of my face. There’s a design for just about everyone. My favorite is the Boston Marathon-themed design complete with little unicorns, while other fun options include colorful doughnuts and pickles. On the flip side, I sent my dad, also a runner, a relatively plain black version for his birthday.
You’re also going to need some shades. I’ve been a fan Goodr’s line of active sunglasses for a long time. At $25, they’re a steal. They block harmful UVA and UVB rays, don’t slip down your nose when it gets sweaty and come in a slew of fun colors and frames. But they don’t last forever, particularly if you buy the ones with mirrored lenses, which scratch easily.
I recently tried a couple pairs from Tifosi. At about $35 they cost a little bit more, but so far seem a bit more durable. While not heavy, they feel sturdy. My teenage daughter instantly fell in love with my pair of the Sanctum model and I’ve yet to get them back, but she hasn’t broken them either. I’ve been wearing the Swank model. I’ve been super careful with the reflective lenses and have managed to keep them scratch free, but only time will tell how they hold up.
In terms of logistics, one of the toughest things about running any long race is figuring out how to carry all the stuff you need along the way, like water, gels and salt tablets, along with your probably way-too-heavy phone. Recently, I’ve had luck with Nathan’s Zipster Lite ($20). It doesn’t hold a ton, but it stays put and doesn’t make me look like I’m wearing Batman’s utility belt.
You could also opt for shorts or tights with lots of built-in storage. My Boston Marathon outfit included a pair of compression shorts from Flipbelt. The company made its name by producing stretchy running belts designed to hold everything you might need for a long run.
But I’ve had problems in the past with them stretching out and riding down in the middle of a race. The shorts and tights solve that problem by building that same storage into compression bottoms that stay in place. The shorts’ side pockets managed to securely hold the half-dozen energy gels I needed for Boston, while my ID, cash and other small items were safely stowed in the back zip pocket. Smaller waist pockets held chews and salt tablets.
While they rode up just a little bit, these shorts were a great substitute for a running belt. Months later, they’re still in great shape and are now my go-to pair for race days.
Snacks for the road
Arguably, the most important snack for a runner this time of year is water. Whether you opt for a flask that tucks into a pocket, a multi-liter hydration backpack or just a plain handheld bottle, you need something.
Over the past year, I’ve tried all of these options. My favorite right now is Nathan’s ExoShot 2.0 Handheld 14oz bottle. It’s a soft flask that’s held in a fabric case. There’s an adjustable strap that goes around your hand, so you don’t really have to cling on to it while you run. It’s easy to squeeze and drink from.
Best of all, it doesn’t leak and you can throw it in the dishwasher. I’d use this bottle a lot more if my daughter hadn’t also stolen it for her own runs.
Distance running is a strange sport in the sense that you have to eat while doing it. Calories, carbs, electrolytes, salts and other nutrients need to be replaced along the way or you’re just going to run out of gas. And this is all particularly important when it’s crazy hot outside.
Everyone has their favorite products and ways to do this. I have friends who will eat “real food,” like peanut butter and jelly sandwiches and beef jerky during long runs. In Boston, a handful of running groups were handing out doughnuts (Dunkin’, of course). I even saw a few runners chug beers and do free shots of Fireball while running the New York marathon. (I wouldn’t recommend this!)
But a lot of us who turn green at the thought of consuming anything substantial while bounding down the road rely on gels and chews specifically designed for runners.
I’m a fan of Skratch Labs energy chews. They taste less like chemicals and more like gummy bears. And some of my favorite products come from Untapped, a maple syrup company based in, you guessed it, Vermont. Its coffee-spiked maple syrup athletic fuel gives me the zip I need without including chemicals I can’t pronounce. I buy it by the case.
In preparation for Boston, I trained with gels made by Maurten because that’s what was going to be handed out along the course. While other brands offer a Baskin-Robbins-like variety of flavors, Maurten comes in just one, which doesn’t really taste like anything but isn’t super sweet. It’s also a thicker consistency, which I can only describe as kind of like a pudding cup that’s been stepped on. It takes some getting used to, but I’ve found it to be easy on the tummy.
I’m generally not a fan of traditional hydration drinks. Too many chemicals and unnatural neon colors. And while I know I need to replace the salt I sweat away during long runs, especially as the weather warms, many products almost taste like the ocean to me.
But I’ve recently taken a shine to GoodSport’s drinks. They don’t contain artificial dyes or flavors, and while they do contain the sugar, carbohydrates, salt and electrolytes I know I need, they don’t overdo it. They’re on the sweet side, but taste good going down, and they kept me going through my longest training runs.
So when the sun started beating down in Boston, and I knew I was going to need extra salt and sugar to get through it, I called an audible and switched out my personal stash of water with a strawberry lemonade bottle of GoodSport, topping it off along the way with water until it ran out, and I had to switch to the sports drink offered on the course.
Speaking of salt, runners who opt for water instead of sports drinks might want to consider salt tablets. While I admit I often forget to take them during races, I try to pop one every couple miles, and my friends swear by them for warding off cramps. These lemon-lime flavored ones from SaltStick taste like a margarita. I also like its orange flavor.
