This travel essentials post was revised and updated in 2024 as some of my favorite products are no longer in production. I hope this list of what runners pack when traveling helps you to pack for your next adventure!

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What do runners pack when traveling?

If you surveyed 100 different runners, you will get 100 different answers. Runners are a different breed of athletes. Some runners need just the shirt on their backs and sneakers on their feet and they are ready to roll. In contrast, others (like me) need a bunch of accessories to run.

However, when it comes to traveling and running, there are additional questions runners on what to take on a run.

“Will I be able to run outside? Or just indoors on treadmills?“

“Do I have to cover my shoulders, or can I wear a tank top?”

“Will my running bottle fit inside of my suitcase, or do I need to leave it behind?”

This list of what runners pack when traveling is not just the obvious shirts, shorts, and sneakers kind of list. This packing guide includes my favorite items and things that you may not have thought of.

• Accessories
• Sneakers
• Clothing
• Water Bottles

I have broken it down into (3) parts just in case you are not sure whether you will be running indoors, outdoors, or both.

Let me help you avoid any bumps in the road (no pun intended) with this list of what to bring on a run.

Part 1: Indoor and Outdoor Running Essentials

Blister Blocker

It may look like a mini deodorant, but it’s the number one chafing fighter for what runners use for chafing. Rub it on the backs of your ankles, inside of your thighs, and if you are male – your nipples (yeah, I said it).

You can avoid the inevitable nipple chafing if you use an anti-chafing balm. It’s super compact so there is no excuse not to bring it.  And ladies – it can also be used when wearing heels to stop uncomfortable rubbing.

Massage Ball or Roller

Massage therapy is very important before and after running, especially when you are traveling.If you have room in your suitcase or backpack, a collapsible foam roller like the one from Brazen can release the tension in those sore muscles in an instant

If the Brazen compactable foamroller is too large, the next best option is to get a massage ball. You will get the same effect from the lacrosse ball as you would from the rollers. It will just take a little longer to roll out since the circumference of the ball is smaller than the roller.

Get your relief here:

Sneakers

An obvious item that runners pack when traveling is sneakers, but which sneakers are the most compact for traveling?  The answer is On Clouds. Not only are they amazing running sneakers, they can easily be folded or squeezed into a backpack, saving room.

On Cloud, Sneakers are also super lightweight and do not add any bulk to your bag. But not everyone can wear On Clouds* or afford them for that matter.

I use both On Clouds and Asics Gel Noosa Tri sneakers. The Tri 9 sneaker is an older, less expensive model, but they contour to my foot better than the newer models.

You can find older models of certain sneakers on DHGate.com. They take a little longer to ship to you if you are in the United States as they come from China, but are less expensive than the newer models.

*Always go to a running store to get fitted by a specialist before purchasing any running sneakers.

Part 2: Outdoor Running Essentials

Pack a Shirt with Sleeves

Don’t get caught in an inappropriate outfit in a new country that you are running in. Research what is appropriate for you to wear when walking in the streets and adhere to that rule when running outdoors as well.

If you are going to be running through Muslim countries, like Malaysia or Morocco, you need to cover your shoulders. Yes, you may be hotter when trying to stay in shape while traveling, but you need to be respectful in certain countries.

Water Bottle (Outdoors)

Not everyone needs a water bottle, but I wouldn’t be caught dead without one. Call it a crutch, or maybe I just get nervous when running in a new city of going too far and then needing water and can’t find any, but I refuse to run without one.

You have a few options for running with water. You can wear a wrist strap, or a belt, or just hold a plastic bottle of water in your hand. I like the handheld water bottle.

I know it is not best for my running gait, but I also wear a belt to hold my phone and keys (see below).  The wrist strap is also more compact to pack in a backpack or small suitcase than an entire belt.

Running Belt

If you hate wearing an arm band while running to hold your phone, then wear a belt. This is how runners hold their phones. They are compact and small enough that they will not take up a ton of room in your suitcase or backpack. You can also use the belt when hiking or touring the local sites.

I use the Flip Belt Zipper Running belt that I purchased at the Walt Disney Half Marathon. It has two front pockets, one with a zipper and one without, and a small rear zippered pocket as well. It fits snugly around your waist and doesn’t ride up.

Visor or Hat

You may not want to pack two pairs of sunglasses while traveling, one for day use and one to get all sweaty when running outdoors. To solve this dilemma, use a visor.

My visor was free, it came in the gift bag from the race in Paris I completed.  A soft visor is easily foldable and takes up no space. Plus, you can use it at the beach as well.

Part 3: Indoor Running Essentials

Headband

If you are inside running on a treadmill, a headband is extremely useful if the gym does not provide a towel to wipe your sweat. The headband pictured above is made by Thirteen Fit Apparel however nowadays I use a Pearl Headband as it doesn’t ride up as much.

Water Bottle (Indoor running)

I am obsessed with the Hydro Flask Water Bottle. Yes, it can be bulky if you are a light traveler. However, I never leave home without it as it keeps the water cold for up to 12 hours!

It can be used at the airport, at the gym, in your dorm room, while hiking, or even when you go to a co-working space to get some work done.

Final Thoughts

Everyone has personal preferences when it comes to running, but I hope this list at least helps you to plan your next trip.

Whether you are running casually, running a race, or possibly running during a tour, these items will fit easily in your bag for your next adventure!

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