I'm a fitness expert, and this is every running product and supplement I've rated 5/5 stars
I've logged hundreds of miles testing running gear in all conditions – but these are the only belts, vests, packs and supplements I'd recommend buying
If you're anything like me, your day doesn’t properly start until you’ve got some form of run in. Anything from a midweek recovery jog to a chilled weekend park run or a more intense treadmill session. It’s a simple way to start your day on the right foot, clear your head and get fitter. But gone are the days when running meant just throwing on a pair of trainers and heading out the door. From hydration vests to performance supplements, the world of running gear has evolved massively and, when chosen well, it can genuinely improve your comfort, performance and recovery But how much do you really need to spend to get gear that really works? As a long-time runner, qualified fitness coach and pro-level athlete, I’ve spent months testing a wide range of running products, from the best running backpacks to the best running socks, belts and bottles. Then there are the best running supplements to consider too, from pre-workout and recovery, covering what to take before your run through to what helps you unwind and repair after. Everything in this guide has earned a 5/5-star rating and these are the products I keep coming back to, whether I’m training for a race or just heading out for an easy run, including brands like Stolt, Osprey and Salomon, to ESN, MyProtein and Grenade. Every running accessory and supplement I've tested and rated 5/5 stars Stolt Athlete Ultralight 12L Hydration running backpack Available from Stolt (£149) First up is one of my favourite backpacks, which I use on office commute days. Carrying a laptop, clothes and the included flasks, it handles the load well without shifting or digging in. The structured fit and adjustable straps help spread the weight evenly, with no rubbing around the shoulders or neck. Storage is the standout. The roll-top design expands depending on what you’re carrying, and the front and side pockets are easy to reach on the move. The front flask pockets are particularly useful for quick access. The fabric feels durable and holds its shape, with a water-repellent finish that copes well with light rain. It’s more than you need for short runs, but a strong option if you’re combining running with commuting, like I often do. Available from: Stolt (£149) ESN IsoClear whey protein isolate (strawberry lime) Available from ESN (£50.99) If a thick protein shake is the last thing you want after a run, this is a good alternative. The clear, juice-like texture makes it much easier to drink when you’re not in the mood for anything heavy. Each serving gives you a solid hit of protein without much fat, sugar or lactose. The strawberry lime flavour is sweet but not overdone, with a clean finish. It works best after harder runs, where it feels more like a refreshing drink than a typical shake. You might miss the creaminess, but that lighter feel is the whole point. Available from: ESN (£50.99) Salomon Pulse running belt Available from Salomon (£32) Salomon is one of my go-to brands for running kit and I used this belt on a 9km easy run. It suits a mix of road and park running well, where you want to carry a bit more without going full vest. It’s designed for longer runs, and it shows. I carried a phone, gels and a soft flask, and it all sat close to the body without bouncing – this was a good amount to carry before it started to feel overfilled. As long as you pack it sensibly, it doesn’t feel bulky or get in the way. The storage is more flexible than it looks, with two stretch layers that let you separate items easily. A phone sits flat against the body, while gels and a flask tuck in around it. There are no buckles to deal with, just a simple pull-on fit that stays comfortable, even once you start sweating. Get the sizing right and it’s a reliable option for longer runs and race day. Available from: Salomon (£32) Dr Vegan Hydrate+ Available from Dr Vegan (£19.99) When you are deep into a run, some electrolyte drinks start to taste a bit sickly, but Dr Vegan gets it just right. With a mix of electrolytes, vitamins and L-taurine, it covers the basics well for runners training consistently. The orange and pineapple flavour is light and easy to drink, with none of the artificial aftertaste you can often get. I keep coming back to it on runs because it doesn’t feel like a struggle to finish. It works well on steady runs where you just need to stay hydrated without anything too heavy. The sachets are easy to carry, so it fits into a regular routine without much thought. Simple, but does the job well. With a mix of electrolytes, vitamins and L-taurine, it covers the basics well for runners training consistently. Available from: Dr Vegan (£19.99) CamelBak Quick Grip Chill Handheld 620ml Available from Amazon (£33.74) Another top-rated running product from Camelbak, I took this handheld bottle on both a 5K and a 10K, which made it easy to drink without breaking stride. The adjustable strap keeps the bottle in place, so you don’t have to grip it, which helps once your hands start to tire. It stayed secure throughout, even with sweaty hands. The bite valve is simple to use on the move, with a steady flow and no leaks. The insulation does make a difference, keeping water cooler for longer compared to a standard bottle which is handy during the summer. It feels balanced when full, though it is a bit bulkier than a soft flask. There’s also a small zipped pocket for keys or a phone, which sits flat and doesn’t bounce. The materials feel durable, and the reflective details are a useful touch in lower light. Available from: Amazon (£33.74) Inessa calcium and magnesium Available from Inessa (£24.99) Not every running supplement is about immediate impact, some are about consistency. I added this Inessa calcium and magnesium into a regular training routine to support recovery over time. It’s a simple, clean formula using marine-sourced minerals, with a 2:1 ratio of calcium to magnesium. Calcium supports bone strength, while magnesium plays a role in muscle function and helps reduce cramping, which is useful when running regularly. There’s no taste or prep involved, so it’s easy to take daily. You don’t notice instant effects, but over time it supports recovery and helps keep things ticking over during heavier training blocks. The magnesium dose is lower than some targeted products, but as an everyday supplement, it feels well balanced and easy to stick with. Available from: Inessa (£24.99) Silva Strive mountain pack Available from Amazon (£89) I took this out on a damp run through west London's Richmond Park, loading it up with the usual mix of layers, snacks and water. It felt secure from the start, with no bouncing or readjusting needed, even over rougher sections of the trail. What stands out is how easy it is to access mid-run. Pockets are placed where you want them, so grabbing food or a drink doesn’t break your stride, and there’s enough space to carry extra kit without overpacking. It held up fine in light rain, though you would need extra protection in heavier conditions. A good option for longer efforts where you want to carry more without it becoming a distraction. Available from: Amazon (£89) More Nutrition protein porridge Available from More Nutrition (£2.49 per sachet) A solid option if you want something more substantial before a run. Each sachet delivers up to 31g protein alongside oats, so it keeps you full and provides steady energy rather than a quick spike. This is more like a pre-run meal than a supplement. The neutral base is easy to customise, and once prepared, it has a thick, creamy texture that sits well without feeling heavy. It takes a bit of prep or soaking, so it is less grab-and-go than a shake, but works well if you plan ahead. A good choice for fuelling longer runs or busy mornings when you need something that lasts. Available from: More Nutrition (£2.49 per sachet) LifeStraw Peak Series collapsible squeeze bottle Available from Go Outdoors (£45) One of my favourite brands for clean hydration, this bottle made my run a bit more flexible during a 15km run through Richmond Park. Instead of carrying all my water from the start, I could refill halfway, which made the second half feel lighter. The built-in filter is aimed at situations where water quality is less certain, removing bacteria, parasites and microplastics. That is less relevant for tap water in London, but useful if you are travelling or refilling from less reliable sources. It is lightweight at just over 100g and collapses slightly as you drink, so it is easy to carry without getting in the way. The wide opening makes refilling simple, and the flow is good for a filtered bottle. There were no leaks during testing, and the filter has a long lifespan, although it does need regular cleaning. Available from: Go Outdoors (£45) Four Five Hydro+ electrolyte tablets Available from Four Five (£14) Sometimes the simplest options are the ones you stick with. I use these Hydro+ tablets around regular runs and they make daily hydration feel straightforward while training. Drop one into water and you get a lightly flavoured drink that’s easy to keep sipping. The taste is a highlight, especially if you find stronger electrolyte mixes off-putting. They worked well before and after runs, as well as during the day, helping maintain hydration without feeling overly salty or intense. They do take a little time to dissolve fully, but otherwise easy to use. Available from: Four Five (£14) Osprey Duro Dyna LT running belt Available from Osprey (£25) I used this Osprey belt on a 5K run across town and a 10K in Richmond Park, and it stands out for its low-profile feel. It sits flat against the waist and stays put, even when you pick up the pace. The main pocket holds a phone securely, with extra space for keys or a gel. The mix of zip and stretch pockets works well, and the pull tabs make it easy to grab things on the move. Storage is on the lighter side, and not everything is zipped. Nothing fell out in testing, but it does make you a bit more aware of where you’ve put things. It’s best suited to shorter runs where you want to carry the basics without adding bulk. Available from: Osprey (£25) Superoom cordyceps mushroom drops Available from Amazon (£44.99) This feels like a premium alternative to standard pre-workouts. Instead of caffeine or stimulants, it uses triple-extracted cordyceps from organic fruiting bodies, delivered in a liquid dropper format that is easy to take before a run. I used this for longer runs where I wanted steady energy rather than a spike. It is much more gradual, no jitters, just a subtle lift that builds over time. The drops are easy to add to water or take straight, with a mild, slightly earthy taste that is not overpowering. The formula is also very clean, with no fillers or unnecessary additives, which I appreciate. It is expensive and not a quick-hit pre-workout, but if you want something more natural and consistent for endurance, this stands out. Available from: Amazon (£44.99) Falke RU4 ergonomic cushioned crew running socks Available from Sock Shop (£26.99) <img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/03/Falke-RU4-Ergonomic-Cushioned-Crew-Running-Socks-on-a-white-background-with-a-gold-round-Good-Food-rating-badge--4411de5.png" width="1920" height="1080" alt="Falke RU4 Ergonomic Cushioned Crew Running Socks on a white background with a gold round Good Food rating badge" title="Falke RU4 Ergonomic Cushioned Crew Running Socks" /> These Falke socks feel premium from the first run. The left and right fit keeps them secure, with no slipping or bunching, and the cushioning adds comfort without bulk. I wore them on an 11km run in Richmond Park on a cold day. They kept my feet warm without overheating, and breathability is solid, though they felt slightly damp by the end. They have held their shape well after multiple runs and washes, with reinforced areas adding to the durability. A reliable option if you run regularly. Available from: Sock Shop (£26.99) Thorne Advanced Pre-Workout (Rainbow Sherbet) Available from Healf (£46.99) This is a pre-workout that feels a step up from the usual. I used it before harder training sessions and runs where I wanted both energy and focus, and it delivers a noticeable lift without feeling over the top. With 200mg of caffeine plus ingredients like beta-alanine and L-theanine, the boost feels strong but controlled rather than jittery. It’s better suited to shorter, high-intensity efforts than steady runs, where sharper focus makes a difference. The powder mixes easily and the rainbow sherbet flavour is light enough to drink regularly without becoming too much. It’s quick to take 15 to 30 minutes before heading out, so it fits easily into a routine. It doesn’t cover everything you’d want for endurance fuelling, and the price is on the higher side, but the quality and certification stand out. Available from: Healf (£46.99) Silva Strive Fly running vest (3L) Available from Amazon (£64.99) This was the lightest vest I tested at just 110g, and it really shows on a run. It sits close to the body with very minimal bounce, and the breathable mesh keeps things cool even on longer sessions. The pocket layout is a highlight, with everything easy to reach mid-run and secure storage that stays in place. It is designed for flasks up front, though these are not included. At 3L it is not for long trail days, but for shorter runs, races or everyday training it works really well. It feels almost weightless once on. Available from: Amazon (£64.99) Myprotein creatine HCL Available from Myprotein (£22.99) I used this alongside regular training and runs where I was also doing some strength work. It’s an easy way to add creatine without feeling heavy or bloated. Personally, I prefer HCL as it’s gentler on the stomach and I notice less bloating and water retention than with monohydrate. It mixes easily and is simple to take once a day. The taste is quite sharp on its own, so it’s better added to a flavoured drink. For running, it’s more about helping with strength, sprint efforts and hills. Over time, it can help you feel stronger and recover better between sessions, especially if you mix running with gym work. It is more expensive than standard creatine, but it’s a good option if like me you’ve struggled with other types. Available from: Myprotein (£22.99) Grenade OREO White protein bar Available from Grenade (£1.67 per bar) Post-run snacks don’t always feel appealing, but this one feels like a proper treat worth working for. I usually go for a Grenade bar after runs when I want something quick. There’s a good range of flavours, from classics like salted caramel to limited editions like Creme Egg, but the Oreo white chocolate is the standout for me – with biscuit pieces and a soft texture that’s closer to a chocolate bar than a typical protein snack. You still get 21g of protein with just 1.3g of sugar, so it works well after longer runs when you need to refuel but don’t feel like eating much. Like most protein bars, it’s not the cleanest option out there (with a long ingredients list), but for convenience, macros and taste, it’s hard to argue with. Available from: Grenade (£1.67 per bar) OMM Ultra 12 running backpack Available from Sport Shoes (£58.49) Tested on the Tamsin Trail in Richmond Park, this pack carried water, a waterproof layer, snacks and essentials like a phone and keys without any issue for me. It sits close to the body and stays steady with a secure harness that limited movement across a 11km run, even over uneven ground. There’s enough space for layers, food and hydration, including room for a bladder, plus side pockets for bottles. The front pockets are easy to access while on the move. The fabric feels lightweight but durable, and it dries quickly after use, although it is not entirely waterproof, so you will need extra cover in heavy rain. This one is best suited to race days or longer runs where keeping bag weight down matters. Available from: Sport Shoes (£58.49) Vitabiotics Ultra omega-3 super strength capsules Available from Vitabiotics (£10.55) I factor in these high-strength omega-3 capsules from Vitabiotics to support recovery, particularly through heavier training weeks. They provide a solid dose of EPA and DHA, which support joint health and help manage inflammation from regular running. Taken daily with a main meal, they are easy to stay consistent with and the soft gel format makes them straightforward to swallow. A particular advantage here is the lack of any fishy aftertaste. The capsules are lightly flavoured and sit well, even when taken regularly. This is not something you notice straightaway, but over time it fits into a steady routine, especially when mileage increases and recovery becomes more important. Well priced for the strength and quality, it is a simple option to support regular running. Available from: Vitabiotics (£10.55) CamelBak Ultra Belt with quick stow flask Available from Amazon (£48.99) Out on the Tamsin Trail in Richmond Park, this CamelBak belt came into its own on a longer 11km run. Having water and storage in one place makes things feel more straightforward, especially once you settle into the run. The 500ml soft flask sits securely and is easy to grab and slot back in on the move. The fit is close without feeling restrictive, and it stays stable with a phone, gels and keys packed in. The mesh fabric helps keep things comfortable, even as your the run goes on. There’s a good balance of zipped and stretch pockets, all easy to reach. It is slightly bulkier than simpler belts, but that extra capacity makes it a better fit for longer distances or trail runs. Available from: Amazon (£48.99) Vitabright organic turmeric curcumin with black pepper and ginger Available from Vitabright (£14.99) If you’re running regularly, this is the kind of supplement that works in the background. I used it alongside training to help keep joints feeling less stiff and sore after runs. It combines turmeric, black pepper and ginger, which are linked to helping reduce inflammation from repeated impact. In simple terms, it can help take the edge off aches and make it easier to recover between runs. There’s no taste to deal with, and while up to three capsules a day isn’t the simplest setup, it’s easy enough to stick with. You won’t feel an instant effect, but over time it fits into a training routine. Available from: Vitabright (£14.99) SiS Beta Fuel Available from Holland & Barrett (£1.30 for 1), Sigma Sports (£13.80 for 6), Amazon (£10.72 for 6) This fruity gel is designed to be easy on the stomach, which matters when you’re running at pace and don’t want any issues mid-race. It delivers 40g of carbs per serving, giving you a solid energy boost when you need it most. The texture is smooth and melts quickly, so there’s no sticky build-up, and it’s easy to take on the move. The flavour is similar to strawberry sweets, but not overly strong, which helps over longer runs. It’s a practical option for races or harder sessions where you need quick energy without having to think about it. Available from: Holland & Barrett (£1.30 for 1) Sigma Sports (£13.80 for 6) Amazon (£10.72 for 6)
Best running socks 2026 for training, trails and long-distance runs, tried and tested
From anti blister and breathable designs to cushioned and compression styles, these are the best running socks we tested for road running, indoor sprints and marathon training
A good pair of running socks might not seem like a big deal, but it starts to matter once the miles add up. Much like the small kit choices around them, from running belts and bottles to backpacks and hydration vests. Whether it’s a quick lunchtime run, building towards a half marathon or heading out on muddy trails, the right socks help keep your feet comfortable and supported. Poorly designed socks can trap sweat, slip down inside your shoes or rub in the wrong places, which quickly leads to blisters. The best running socks stay put, manage moisture and add cushioning where it counts, keeping your feet dry and comfortable on longer runs. To find the best options for different runners and budgets, we tested a wide range across road runs, longer sessions and everyday mileage. Lightweight ankle socks suited to warm runs and cushioned crew styles for longer miles were all tested thoroughly, with comfort, durability and performance in focus. Brands including Sealskinz, STOX, Gymshark and a few smaller specialist names were among those put through rigorous testing. Best running socks at a glance JUMP TO REVIEWS Best running socks for durability: Falke RU4 Ergonomic Cushioned Crew Running Socks, £26.99 Best eco-conscious running socks: Monkey Sox Ultra Hex Sports Socks, £18 Best anti-slip running socks: Gymshark Running Elite Crew Sock, £20 Best value running socks: Puresport Performance Running Socks Neon Pink, £12 Best ankle running socks: Lululemon Power Stride Ankle Socks 3 Pack, £48 Best running socks for half marathon: New Balance Pro Run Crew Socks, £15 Best budget running socks: Kiprun Run500 Thick Mid Calf Running Socks, £6.99 Best compression running socks: STOX Energy Socks Running Compression Socks, £44.99 Best waterproof running socks: Sealskinz Holverstone Waterproof Running Socks, £27.89 Best affordable compression running socks: Reebok Technical Recycled Long Compression Running Socks, £19.99 Best running socks for warm days: Oner Active Crew Running Socks, £10 Best breathable running socks: MP Move Club Running Socks, £16.99 Best running socks for visibility: Proviz Classic Airfoot Short Running Socks, £8.99 Best lightweight running socks: Enertor Energy Run Ultralight Running Socks, £13.99 Jump to section: Best running socks to buy 2026 How should running socks fit? What type of socks are best for running? What are anti-blister running socks? What material is best for running socks? How we tested running socks As a qualified fitness coach, health and fitness journalist and pro-level athlete, most of my training focuses on shorter runs and high-intensity sessions where comfortable running socks are essential. The Good Food team testing these socks have a mix of experience from casual joggers to those training for 10Ks and marathons, so we could see how each pair performed across different distances. Each pair on a mix of runs, including shorter sessions, steady jogs and longer efforts to see how they felt over time and whether they stayed comfortable. We focused on comfort and fit first, looking at whether the socks stayed in place, if there was any slipping or bunching and how the toe seams and arch support felt. Breathability was also important. We looked at how well they managed moisture, how quickly they dried and whether they stayed comfortable in different conditions. Durability was another key factor. Each pair was worn and washed multiple times to see how well they held their shape and whether there were signs of wear, especially around the heel and toe. Finally, we compared performance against price to see which socks are worth the price tag. Best running socks to buy 2026 Falke RU4 Ergonomic Cushioned Crew Running Socks Available from Sock Shop (£26.99) <img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/03/Falke-RU4-Ergonomic-Cushioned-Crew-Running-Socks-on-a-white-background-with-a-gold-round-Good-Food-rating-badge--4411de5.png" width="1920" height="1080" alt="Falke RU4 Ergonomic Cushioned Crew Running Socks on a white background with a gold round Good Food rating badge" title="Falke RU4 Ergonomic Cushioned Crew Running Socks" /> Best running socks for durability Pros: Exceptional long term durability Very comfortable and secure fit Breathable with good airflow Cons: Expensive Some may find ankle elastic firm Cotton blend less technical than synthetics Star rating: 5/5 These Falke running socks are a premium option for runners who want something that will last. The fit is excellent, with an anatomical left and right design that keeps them secure without slipping or bunching. They feel comfortable straight away, with cushioning around the heel, toe and underfoot that adds protection without feeling bulky. The toe box is well-padded, seams are smooth, and comfort holds up well on longer runs. They were worn on an outdoor run along the Tamsin Trail (11km) in London’s Richmond Park on a cold day, where they felt warm without overheating. Breathability is strong thanks to built-in air channels that improve airflow. The cotton blend isn’t as effective at wicking as more technical fabrics, but in practice this wasn’t a major issue. My feet stayed comfortable, though they felt slightly damp by the end of the run. Durability is a standout. After repeated washing and several runs including the 11km trail, they’ve held their shape well, with reinforced heel and toe areas helping them feel supportive over time. Available from: Sock Shop (£26.99) Monkey Sox Ultra Hex Sports Socks Available from Monkey Sox (£18) Best eco-conscious running socks Pros: Very comfortable cushioned feel Seamless toe reduces friction Breathable mesh upper Cons: Not the lightest option for speed sessions Bold design not for all runners Star rating: 5/5 These Monkey Sox are a strong option if comfort is your priority, especially for shorter to mid-distance runs. One of the Good Food team, currently training for a marathon, wore them across recovery runs and a longer 19K effort. She found them comfortable straight away, with a secure fit that stayed in place and offered good support around the ankle. The cushioned toe and seamless design helped prevent rubbing, and they felt soft and premium on foot. Breathability and temperature control were good, even for a runner who tends to overheat, though they felt slightly heavy and airflow could be better. On longer runs, the thinner sole became more noticeable. For shorter runs, though, they remained comfortable and supportive throughout. They hold their shape well after washing and dry quickly. The bold design stands out, and they are made in Portugal using recycled fibres, with part of profits going to MS charities. Available from: Monkey Sox (£18) Gymshark Running Elite Crew Sock Available from Gymshark (£20) Best anti-slip running socks Pros: Excellent breathable feel Comfortable and supportive fit Good cushioning in key zones Cons: Expensive for a single pair Crew height will not suit everyone Star rating: 4.5/5 I tested these on both treadmill sessions and outdoor runs, where they felt comfortable and stayed firmly in place throughout. The shaped toe and built-in arch support create a close fit without feeling tight, and they didn’t slip or bunch up mid-run. The crew height adds a more locked-in feel around the ankle, though it won’t suit everyone. Breathability is a standout. The knit allows good airflow and manages sweat well, so feet stayed cool even during faster efforts. They also dried quickly after runs. Cushioning is focused on the heel, toe and underfoot, which helps soften impact on harder surfaces without making the sock feel thick. This added comfort on longer runs and helped reduce rubbing in key areas. They’ve held their shape well after washing, and reflective detailing is a useful extra for low-light runs. Available from: Gymshark (£20) Puresport Performance Running Socks Available from Amazon (£12) Best value running socks Pros: Excellent comfort and secure fit No blisters during testing Lightweight and breathable feel Cons: Compression could be stronger Material slightly thin for those wanting more cushioning Star rating: 4.5/5 These are a strong option if you want something comfortable and reliable without spending much. The fabric feels soft against the skin and sizing is true to size, with a secure fit that stays in place. Across runs ranging from short treadmill sprints to outdoor sessions at Finsbury Park, north London of around 8km to 10km, there was no slipping or bunching, and the toe seams stayed comfortable throughout. The cuff feels secure without digging in. The lightweight fabric helps keep feet cool, and moisture-wicking fibres manage sweat well, drying quickly after runs. Cushioning is minimal, which helps breathability but gives a thinner feel underfoot. Compression is also light which, while not a performance issue, is worth noting if you prefer a more locked-in, supportive feel. Durability is solid for the price, holding shape after washing, with reinforced heel and toe areas adding extra structure. Available from: Amazon (£12) Lululemon Power Stride Ankle Socks 3 Pack Available from Lululemon (£48) Best ankle running socks Pros: Excellent fit and comfort Soft breathable fabric Secure locked-in fit Cons: Expensive upfront cost No recycled materials stated Star rating: 4.5/5 These Lululemon socks are a reliable option for everyday running and gym sessions, with a close, secure fit that works well across different types of training. I wore them for HYROX-style sessions indoors at the gym and track runs in Finsbury Park, north London. Foot movement on the treadmill or track can sometimes cause rubbing, but they stayed firmly in place throughout. The anatomical left and right shape and 360-degree arch support give a locked-in feel, with no slipping or bunching. The seamless toe and balanced cuff add to the comfort. Breathability is strong, with mesh ventilation helping keep feet cool during higher intensity efforts. They manage moisture well and stay comfortable, even during longer sessions. The secure fit and targeted cushioning help reduce friction, which makes a noticeable difference on the treadmill. They hold their shape well after washing, maintaining stretch and structure over time. The build feels durable and premium, and the three-pack makes them a practical option for regular training. Available from: Lululemon (£48) New Balance Pro Run Crew Socks Available from New Balance (£15) Best running socks for longer runs Pros: Very lightweight and breathable Secure left and right specific fit Comfortable with good midfoot hold Cons: Thin feel will not suit runners who want plush cushioning Crew height will not suit everyone Star rating: 4.5/5 These New Balance socks are a quality lightweight option that still offer good support. Tested on a 15km mixed-terrain run through west London and Wimbledon Park, they felt comfortable from the start. The true-to-size fit, with left/right shaping, stays secure without slipping or bunching, and the crew height sits snugly at the ankle. Breathability is a highlight, thanks to the thin, moisture-wicking fabric that keeps feet dry and comfortable in varying conditions. They also dry quickly and minimise friction, with no rubbing or hotspots. Despite their light feel, they hold their shape well after washing, and reflective details add extra visibility in low light. Available from: New Balance (£15) Kiprun Run500 Thick Mid Calf Running Socks 2 Pack Available from Kiprun (£6.99) Best budget running socks Pros: Excellent value for money Comes as a two-pack No blisters during testing Cons: Cuff can feel tight for some Not the most breathable in hot weather Slightly snug fit for some runners Star rating: 4.5/5 The Kiprun two-pack socks are a practical choice if you’re looking for comfort without spending much. On test runs of around 5km, they felt soft and comfortable straight away, with no noticeable seams or irritation. The fit is slightly snug but secure, hugging the foot without feeling restrictive, and they stayed in place with no slipping or bunching. The cushioning adds protection underfoot, helping reduce friction and improve comfort. Blister protection was strong, even for a tester who usually gets hotspots. They are breathable enough for steady runs, with ventilation zones aiding airflow, though they feel slightly warmer than thinner socks. But as the product is described as ‘thick’, it was expected during testing. So these might be best for cooler temperatures or those who prefer the extra cushioning. Moisture management is reliable, and the temperature stayed consistent. They also held up well beyond running, staying comfortable when worn all day and leaving no pressure marks. After washing, they keep their shape and stretch. The cuff can feel slightly firm, but overall the build feels durable for the price. Available from: Kiprun (£6.99) STOX Energy Socks Running Compression Socks Available from Amazon (£44.99) Best compression running socks Pros: Excellent compression support Secure fit that does not slip down Cons: Expensive Can be difficult to put on Less cushioning than traditional socks Star rating: 4.5/5 I used these STOX running socks on a longer 11km trail through Richmond Park, where the firm compression felt noticeable straight away. It runs through the calf and arch, giving a supported feel that helps reduce muscle movement as you go. They take a bit of effort to get on, especially for larger calves like mine, but once in place they stay put with no slipping or bunching. On the run, they felt secure and stable, particularly over longer distances. The thinner fabric gives a close feel inside the shoe, though there’s less cushioning underfoot compared to standard running socks. The seamless toe helps avoid irritation, and I didn’t notice any rubbing or hotspots. After longer runs where my calves felt tender, the compression took some of the heaviness out of tired legs, but the effect was subtle rather than a dramatic recovery boost. That makes the higher price harder to justify unless you specifically want compression support over cushioning or everyday comfort. They’re also breathable, keeping feet dry without overheating, and have held their shape well after washing. Available from: Amazon (£44.99) Sealskinz Holverstone Waterproof Ankle Length Running Socks Available from Amazon (£27.89) Best waterproof running socks Pros: Comfortable with secure fit Good for wet and trail conditions Cons: Thicker than standard running socks Can feel warm on milder runs Expensive compared to standard socks Star rating: 4.5/5 These Sealskinz socks are a strong option for wet-weather running, particularly in colder conditions. On runs of around 5K, they were comfortable from the start and easy to forget about once on. The fit is snug without feeling restrictive, staying securely in place with no slipping or need for adjustment. They also sit slightly higher than expected for an ankle sock, though this did not cause any issues during the run. They feel soft and cushioned, with a smooth lining and no noticeable seams, which helps prevent irritation. Even for our Good Food tester, who is prone to blisters, there were no hotspots or rubbing. They do run warm, so are better suited to winter, but moisture-wicking performance is good and our tester’s feet never felt overly sweaty. The thicker construction feels premium and durable. After a couple of washes they held their shape well, with no change in fit. These are best saved for wet or cold runs rather than everyday training. Available from: Amazon (£27.89) Reebok Technical Recycled Long Compression Running Socks Available from Sock Shop (£19.99) Best affordable compression running socks Pros: Strong compression support Good cushioning underfoot Breathable mesh panels Cons: Not as technical as premium compression brands Long length may not suit all runners Moderate drying speed Star rating: 4/5 I tested these Reebok compression socks on a relaxed 6km jog back home from work and found that they strike a good balance between support and comfort. The compression through the calf is noticeable without feeling overly tight, and once they’re on they stay put with no slipping. The anatomical left and right shape helps them sit neatly on the foot, while the cushioned sole adds a bit of protection on longer efforts. Breathability is decent for a compression sock. Mesh panels allow some airflow and they manage sweat well enough to keep feet dry, though they are not the quickest to dry after washing. The smooth seams and cushioning help reduce friction, and I didn’t notice any rubbing or irritation while running. After several washes they have kept their shape and compression well, with no obvious wear. They also use 94 per cent recycled polyamide, which is a nice touch. The longer length will not suit everyone, but they offer solid compression support without the price tag of more specialist brands. Available from: Sock Shop (£19.99) Oner Active Crew Running Socks Available from Oner Active (£10) Best running socks for warm days Pros: Affordable price point Breathable and moisture-wicking Comfortable with good fit Cons: Less cushioning than premium socks Compression is subtle rather than strong Limited size range Star rating: 4/5 One of the Good Food team tested these Oner Active socks while marathon training, using them across recovery, tempo and long runs up to 25K. On easier runs they were a standout. The lightweight fabric kept feet cool and comfortable, even for a runner who tends to overheat, and the cushioning around the arch and toes added support without feeling bulky. They performed especially well on warmer runs, with excellent breathability and moisture control that kept feet feeling fresh. Even during a rainy run, they stayed comfortable and did not feel heavy or soggy. The fit is slightly snug, particularly for runners at the top of the size range, and the crew length took some getting used to. During faster tempo sessions the cuff occasionally slipped slightly down the calf, but it didn’t cause any rubbing or distraction. The foot stayed secure throughout, with no bunching or hotspots. They washed well and dried quickly, keeping their shape and freshness. They may look fairly simple, but for lightweight summer training, they are dependable and comfortable. Available from: Oner Active (£10) MP Move Club Running Socks Available from Myprotein (£18) Best breathable running socks Pros: Good value pack Comfortable cushioning and fit Breathable mesh construction Cons: Less premium feel than specialist brands Limited technical fabric detail Not designed for elite performance running Star rating: 4/5 Not only is Myprotein well known for fuelling professional athletes with supplements, but the brand also has a solid range of activewear, including these running socks. I tested them during HIIT-style training sessions on an outdoor track, where comfort is important during repeated sprinting drills. They fit true to size, with a ribbed arch band that keeps them secure without slipping or bunching. Cushioning through the heel, toe and footbed adds comfort during repeated runs and drills, and the overall fit stays consistent throughout the session. Breathability is good, with mesh panels helping airflow and keeping feet reasonably cool during training. Moisture management is reliable, so they stay comfortable even through longer workouts. The cushioning and secure fit help reduce friction, which is useful when doing repeated running intervals. They hold their shape well after washing, with reinforced heel and toe areas adding durability. They work well for everyday training, though they do not feel quite as technical as some specialist running brands. Available from: Myprotein (£18) Proviz Classic Airfoot Short Running Socks Available from Proviz (£8.99) Best running socks for visibility Pros: Excellent visibility with reflective yarn Lightweight and breathable Good moisture management Cons: Minimal cushioning Can feel thin underfoot Not ideal for those wanting plush comfort Star rating: 4/5 These Proviz socks are a good option if visibility is a priority, particularly for early morning or evening runs. During an evening 6km jog back home from work, the reflective cuff stood out well in low light, adding a bit of extra safety without affecting comfort. They feel lightweight on the foot and fit true to size, with arch bands that help keep them secure without slipping or bunching. They perform best in warmer conditions. The breathable fabric and air vent channels allow good airflow, while moisture-wicking fibres manage sweat well and dry quickly. They feel light and unobtrusive on the run, though the thinner construction means less cushioning underfoot, which may not suit everyone on longer distances. Comfort remains consistent on short to mid-distance runs, with smooth external seams helping reduce friction and irritation. The fit sits just above the ankle, and the cuff stays in place without feeling tight. They also hold their shape well after washing and come with recyclable packaging and carbon-neutral shipping. Available from: Proviz (£8.99) Enertor Energy Run Ultralight Running Socks Available from Amazon (£13.99) Best lightweight running socks Pros: Very lightweight design Breathable and well ventilated Good moisture management Cons: Very thin cushioning Not suitable for those wanting plush comfort Star rating: 3.5/5 These Enertor socks have a lightweight, minimal feel. I wore them on a 4km jog through city pavements on a cool afternoon, where the thin construction felt comfortable without adding bulk. They fit true to size, with a light cuff that sits around the ankle without digging in, and the smooth finish helped avoid irritation. Breathability is a clear strength. The ventilated design allows plenty of airflow, helping keep feet cool, while moisture-wicking fibres manage sweat and dry quickly. Temperature regulation is excellent in warmer weather, and antimicrobial yarn helps reduce odour over repeated use. Anti-blister features, yarn material and a lip design, help reduce friction, though the lower grip inside the shoe can make them feel slightly slippery depending on your footwear. The minimal cushioning will not suit everyone, especially on longer runs, but it does create a close connection with the shoe. Despite the thin fabric, they hold their shape well after washing. Available from: Amazon (£13.99) How should running socks fit? Running socks should feel snug but comfortable. They should sit securely on the foot without slipping down into your shoe or bunching around the arch or heel. A good pair of running socks will usually include features such as arch support zones and elastic cuffs that help keep the sock in place while you run. Toe seams should feel smooth and unobtrusive, especially if you plan to run longer distances. Many runners prefer ankle running socks for warm weather and races, while crew running socks can offer extra protection during trail running or colder months. What type of socks are best for running? The best type of socks for running are designed specifically for running rather than everyday sports use. Good running socks typically include: Breathable fabrics Moisture wicking materials Targeted cushioning Reinforced heels and toes Seamless or low friction toe seams Lightweight running socks are often preferred for races and faster training runs, while cushioned running socks can provide extra comfort during long distance running. Some runners also choose compression socks for running to help support muscles during longer sessions. What are anti blister running socks? Anti blister running socks are designed to reduce friction between the sock, foot and running shoe. Blisters are usually caused by repeated rubbing combined with moisture from sweat. Anti blister socks often include: Seamless toe construction Moisture wicking fabrics Extra cushioning in high friction areas Double layer fabric technology These features help keep feet dry and reduce rubbing, which can be especially helpful during marathon training, trail running or ultra running. What material is best for running socks? The best running socks are usually made from synthetic performance fabrics such as polyester, nylon and elastane. These materials are lightweight, breathable and very effective at wicking sweat away from the skin. Merino wool running socks are also popular, particularly for colder weather. Merino wool helps regulate temperature and naturally resists odours, making it a great choice for winter running or trail runs. Many modern running socks also use specialist fibres such as Coolmax to improve airflow and moisture management. Cotton socks are generally not recommended for running because they absorb moisture and can stay damp, increasing the risk of blisters. Related content What to eat during your run Common running mistakes you should avoid What to eat when running a marathon 8 things I wish I'd known before running a marathon Marathon nutrition What to eat before a run What to eat when training for a marathon 10 foods that runners should avoid How to run faster Vegan marathon meal plan Related reviews Best supplements for runners Best pre-workout supplements Best joints supplements Best creatine supplements Best collagen supplements Best supplements for muscle growth Best electrolytes
Best running backpacks 2026 for commuting, trails and long-distance runs, tried and tested
In this guide, you’ll find a selection of lightweight running backpacks alongside larger packs suited to everything from commuting to trail runs
Whether you're running to work, heading out for a long trail run or squeezing in a training session before the day starts, a good running backpack can make life much easier. It gives you somewhere secure to carry the things you really need on a run, whether that’s water, a jacket, snacks or even a laptop for the commute. That said, not every backpack is comfortable to run with. Some feel too bulky once you start moving, others bounce around or leave your back feeling sweaty after a few kilometres. The best running backpacks sit close to the body, stay put as you run and make it easy to grab essentials without stopping. The selection includes a mix of lightweight trail packs, hydration backpacks with space for water bladders and larger options suited to commuting. We’ve tested a range of brands including Montane and Kiprun, alongside performance-focused labels like Stolt and Built For Athletes, covering everything from minimalist racing bags to more spacious everyday running backpacks. Best running backpacks at a glance JUMP TO REVIEWS Best lightweight running backpack: Stolt Athlete Ultralight 12L Hydration Running Backpack, £149 Best premium trail running backpack: Silva Strive Mountain Pack, £98.90 Best ultralight running backpack: OMM Ultra 12 Running Backpack, £58.49 Best 10L running backpack: Lululemon All Sport Backpack 10L, £88 Best reflective running backpack: Proviz Reflect360 Tour Backpack, £44.99 Best running hydration backpack: Kiprun 500 5L Unisex Trail Running Bag, £34.99 Best chest running backpack: Built For Athletes Running Rig Chest Pack, £49.99 Best trail running backpack: Montane Trailblazer LT 20L Backpack, £95 Best value running backpack: OEX Cactus 10L Daysack, £45 Best minimalist running backpack: New Balance 4L Running Backpack, £60 Best hybrid hiking-running backpack: Thule AllTrail Hydration Pack 10L, £100 Best gym-to-run running backpack: Gymshark Running Backpack, £56 Jump to section: Best running backpacks to buy 2026 What is the best running backpack? How should a running backpack fit? How we tested running backpacks Running backpacks need to feel secure, comfortable and practical while you move. To find the best running backpacks, we tested a range of packs across different types of runs as well as everyday use. As a health and fitness journalist and Hyrox athlete, my own training mostly involves shorter, high intensity runs where a lightweight backpack is useful for carrying hydration, a phone or spare layers. The wider Good Food team who helped test the packs includes runners training for 10Ks, half marathons and trail runs, along with those who use running backpacks for commuting. This helped us see how each pack performed across different distances and loads. Comfort and fit were key during testing. We assessed how adjustable the straps were, how stable the backpack felt while running and whether the weight was distributed evenly across the torso. We also considered breathability through the back panel and whether any areas caused rubbing or discomfort on longer runs. We also looked at how practical the storage was. Each backpack was packed with common running essentials such as hydration flasks or bladders, phones, keys, gels and spare layers to see how well the compartments worked and whether items could be reached easily during a run. Material quality and durability were assessed throughout testing. We paid attention to the strength of fabrics, stitching and zips, as well as how well the materials handled sweat, light rain and repeated use. Additional features such as reflective details, hydration compatibility and overall design were also taken into account. Best running backpacks to buy 2026 Stolt Athlete Ultralight 12L Hydration Running Backpack Available from Stolt (£149) Best running backpack for commuting Pros: Highly versatile for running and commuting Includes two soft flasks Excellent pocket organisation Lightweight for its size (420g) Cons: Expensive compared to basic packs Larger than race-focused bags Star rating: 5/5 Tested on a 6K run into the office carrying a laptop, clothes and the included flasks, this pack handled the load without shifting or digging in. The structured fit and adjustable straps spread weight evenly across the torso, with no noticeable chafing around the shoulders or neck. Storage is the standout. The roll-top design expands depending on what you’re carrying, and the front and side pockets are easy to reach on the move. The front flask pockets are particularly useful for quick access. The fabric feels tough and holds its shape well, with a water-repellent finish that coped with light rain. It’s more than you need for short runs, but a strong choice if you’re combining running with commuting, like I often do. Available from: Stolt (£149) Silva Strive Mountain Pack Available from Amazon (£98.90) Best premium trail running bag Pros: Excellent bounce-free fit Large adjustable capacity Highly organised with 11 pockets Strong weight distribution Cons: Not fully waterproof Premium price Flasks and bladder not included Star rating: 5/5 This backpack was tested on a drizzly morning during a longer trail run in London’s Richmond Park. Carrying layers, food and water, the pack stayed stable even when fully loaded. The harness wraps around the torso, with adjustable chest straps that help distribute weight evenly, so it doesn’t pull on the shoulders or shift on uneven ground. Storage is a highlight, with multiple front and side pockets that are easy to reach, plus an expandable main compartment for bulkier kit. Everything stays organised without needing to stop. The fabric handles light rain well, though it doesn’t appear to be fully waterproof. However, it is hard to judge this as my testing took place during light rainfall. It’s best suited to ultra distances or mountain days where you need capacity without sacrificing stability. Available from: Amazon (£98.90) OMM Ultra 12 Running Backpack Available from Sport Shoes (£58.49) Best ultralight running bag Pros: Very lightweight (270g to 285g) Stable, body-hugging fit Good hydration compatibility Strong value at current price Cons: Not fully waterproof Limited load range No dedicated pole system Star rating: 5/5 Tested on the Tamsin Trail in Richmond Park, carrying water, a waterproof layer, snacks and essentials like a phone and keys, this pack sits close to the body and stays stable, even when running on uneven ground. The harness keeps everything tight to the torso, reducing movement over the 11km distance. There’s enough space for layers, food and hydration, with room for a bladder and side pockets for bottles. Front pockets are easy to reach while running. The fabric feels light but holds up well, drying quickly after use. It’s not waterproof, so you’ll need extra protection in heavy rain. Best suited to race days or long training runs where weight matters. Available from: Sport Shoes (£58.49) Lululemon All Sport Backpack 10L Available from Lululemon (£88) Best 10L running backpack Pros: Lightweight and versatile Good adjustability and secure fit Hydration compatible Reflective safety details Cons: Not fully waterproof Premium price for size Limited capacity for long runs Star rating: 4.5/5 Tested on a rainy 5K run and a short commute through London’s busy streets carrying a change of clothes, this pack stayed stable with no noticeable bounce. The sternum strap and compression system help keep everything close to the body, while the padded back panel adds comfort over longer wear. Storage is well organised for its size, with space for essentials and a hydration sleeve. Side pockets hold bottles, though space fills quickly if you’re carrying more. The fabric feels durable and handles light rain, but it’s not fully waterproof. A good fit for shorter runs or everyday use where you want something compact but practical. Available from: Lululemon (£88) Proviz Reflect360 Tour Backpack Available from Proviz (£44.99) Best reflective running backpack Pros: Outstanding reflectivity for safety Includes waterproof rain cover Highly durable construction Excellent storage options Cons: Not fully waterproof without cover Can feel bulky for running Straps can feel firm when fully loaded Star rating: 4.5/5 Tested on a dark 6K evening run through Finsbury Park in London and a short commute to a friend’s house, this pack stands out immediately when light hits it. Under streetlights and car headlights, it becomes highly visible, which makes a noticeable difference in low-light conditions. The 20L capacity is generous, with enough space for clothing and daily essentials. Once adjusted, the chest and waist straps keep the load stable, although it feels bulkier than smaller running packs. Storage is well organised, with multiple compartments that are easy to access. The fabric handles light rain, and the included cover adds proper protection in heavier conditions. Best suited to commuting or winter running rather than fast sessions. Available from: Proviz (£44.99) Kiprun 500 5L Unisex Trail Running Bag Available from Decathlon (£34.99) Best running hydration backpack Pros: Excellent value including 1L bladder Lightweight and stable for the price Accessible pockets and easy adjustment Good front and rear storage Cons: One-size fit won’t suit everyone Bladder can have a plastic taste initially Front flask setup is limited to smaller bottles Star rating: 4.5/5 Tested on a 5K and a longer leisurely 10K through London’s Hyde Park with a friend, this backpack offers a lot for the price. The included 1L bladder provided enough water for both runs, and the straps stayed stable with only slight movement as the bladder emptied. The fit is adjusted using chest and side straps, which helps keep it close to the body. Storage is strong, with multiple pockets for a phone, gels and layers. Front pockets work for smaller flasks, though they are less refined than more expensive backpacks. The fabric feels light and dries quickly. The bladder needs a few uses to lose the initial taste. Best suited to training runs and everyday use where value matters. Available from: Decathlon (£34.99) Built For Athletes Running Rig Chest Pack Available from Built For Athletes (£49.99) Best chest running pack alternative Pros: Secure chest-mounted design Excellent stability with no bounce High quality YKK zips Durable reinforced construction Cons: Not a traditional running pack Limited total capacity Can feel bulky on the chest Star rating: 4.5/5 Tested on a couple of 5K runs while commuting on dry evenings, this setup keeps everything at the front, which makes it easy to reach items while running. Once adjusted, it stays completely stable with no bounce. The compartments are structured, so items do not move around, and the zips feel solid. Storage is limited, but there is enough space for essentials like a phone, keys and a few small extras. Because it sits on the chest, it can feel warmer than a running hydration vest, especially as the run goes on. Best suited to short to mid-distance runs if you prefer not to use a bag that sits on the back. Available from: Built For Athletes (£49.99) Montane Trailblazer LT 20L Backpack Available from Montane (£95) Best trail running backpack Pros: Very lightweight for a 20L pack Comfortable body-hugging fit Fully taped waterproof construction Strong side pocket storage Cons: Chest straps can detach too easily Pole carry system is fiddly in use Front pockets not ideal for soft flasks Star rating: 4/5 Tested on a 7km off-road run in wet conditions, this pack handled rain well thanks to its fully taped construction. It sits close to the body, which helps reduce movement when carrying layers and essentials over uneven ground. Side pockets are the most useful for bottles, while the front storage works better for smaller items. Access is straightforward once moving, though some features, including the chest straps and pole carry, feel less secure than expected. The fabric is light and dries quickly after use. Best suited to longer trail runs or fastpacking where low weight and weather protection matter most. Available from: Montane (£95) OEX Cactus 10L Daysack Available from Go Outdoors (£45) Best value running backpack Pros: Often discounted Includes 2L hydration bladder Lightweight and simple Adjustable straps for fit Cons: Limited technical features Basic pocket layout Not highly breathable Star rating: 4/5 Tested on a short trail run and a 6K commute to a friend’s house in London, this bag covers the basics without complication. The included 2L bladder provides enough water for longer efforts without needing to carry extra bottles. The fit is simple, with chest and waist straps helping keep it stable. Storage is limited to a main compartment and front bungee, which works but lacks the organisation of more technical packs. While the backpack is worth £45, there are often discounts on the bag depending on retailer’s member deals, so it can drop as low as £18 via websites like Go Adventure. The fabric feels durable for the price, though airflow is more limited, so it can feel warmer over time. Best suited to shorter runs, hikes or occasional use where simplicity and value matter most. Available from: Go Outdoors (£45) New Balance 4L Running Backpack Available from Amazon (£60) Best minimalist running backpack Pros: Lightweight, compact design Hydration compatible Adjustable secure fit Durable construction Cons: Limited storage capacity Basic pocket organisation Lacks advanced ventilation Pricey for size Star rating: 4/5 Tested on a 5K through west London’s Wimbledon Park on a mild morning and a 7K jog to the office, this pack keeps things simple. The 4L capacity is enough for water and a few essentials, and once adjusted it sits close to the body with minimal bounce. Storage is straightforward, with just enough room but no real separation between items. It works fine for short runs, though it lacks the organisation of larger packs. The fabric feels durable and holds its shape, but airflow is limited, so it can feel warmer over time. Best suited to short runs or casual use where you want something compact without extra features. Available from: Amazon (£60) Thule AllTrail Hydration Pack 10L Available from Go Outdoors (£100) Best hybrid hiking-running backpack Pros: Versatile for running, hiking and commuting Magnetic hydration hose system Good storage layout Detachable waist strap Cons: Not fully waterproof Heavier than running-specific packs Feels bulkier at faster pace Star rating: 4/5 Tested on a 6K run returning from the office and a longer weekend walk with a friend, this pack works best at an easy pace. The 10L capacity gives enough space for layers and water, making it useful beyond just running. The magnetic hose system is the standout feature, snapping back into place after drinking so it does not swing around. The pack feels comfortable, though heavier than more minimal options. Storage is well organised with easy-access pockets. It is more of a crossover option, suited to mixed use rather than faster runs or racing. Available from: Go Outdoors (£100) Gymshark Running Backpack Available from Gymshark (£56) Best gym-to-run backpack Pros: Lightweight and simple design Adjustable straps with removable waist strap Hydration compatible Quick-access front and strap pockets Cons: Limited technical features No waterproofing Basic storage layout Stability depends on load Star rating: 4/5 Tested on a 5K jog running errands and a short lunchtime run, this bag works well for gym-to-run use. It carries a change of clothes and essentials without feeling too bulky, and the adjustable straps help keep it stable with lighter loads. The front pouch and strap pockets are easy to reach while running. Storage is simple but functional, covering the basics without much organisation. The fabric holds up well and dries reasonably quickly, though it offers little protection in rain. If you need something more breathable and better suited to longer efforts, the Salomon Pulse Running Belt is a stronger option. Available from: Gymshark (£56) What is the best running backpack? The best running backpack depends on how much you need to carry and the type of running you do. Lightweight running backpacks are often preferred for trail running or marathon training because they sit close to the body and minimise movement while running. Larger running backpacks are often used for commuting, allowing runners to carry laptops, clothing or other work essentials. Hydration running backpacks include space for water bladders or soft flasks, making them useful for longer runs where regular hydration is needed. How should a running backpack fit? A running backpack should sit snugly against the back without bouncing or shifting while you run. Most running packs include adjustable chest straps and shoulder harness systems that help distribute weight evenly across the torso. The pack should feel secure but not restrictive, allowing you to run naturally without the backpack moving excessively. Breathable back panels and lightweight fabrics can also help improve comfort, particularly during longer runs or warmer weather. Related content What to eat during your run Common running mistakes you should avoid What to eat when running a marathon 8 things I wish I'd known before running a marathon Marathon nutrition What to eat before a run What to eat when training for a marathon 10 foods that runners should avoid How to run faster Vegan marathon meal plan Related reviews Best supplements for runners Best pre-workout supplements Best joints supplements Best creatine supplements Best collagen supplements Best supplements for muscle growth Best electrolytes
The surprising signs you’re training too hard – and what I did to recover
Too much time in the gym can have some surprising side effects. Here’s how to repair your body and mind
If someone had told me a few years ago that exercising too much would show up dramatically in my hairline, skin and mental health, I doubt I would have believed them. I have always been a ‘more is more’ kind of person when it comes to exercise. An hour of morning cardio, weights at lunchtime, spin classes in the evening and hitting my step goal, all with the belief that if I was not sore or exhausted, I had not done enough. But if I had seen the outcome waiting for me, I would have stopped immediately. Alongside working full time in the media, I am a natural bodybuilder, competing in strictly drug-tested events. But it was hard not to compare my progress with ‘assisted’ athletes who compete in untested shows. I tried to keep up with impossible standards, pushing harder and resting less, until discipline eventually turned into damage. How I fell into over-training and under-fuelling Balancing a nine-to-five job with four hours of training a day meant my diet choices had to be fast and easy to repeat for consistency. Most days followed the same pattern. A post-cardio protein shake, oats with blueberries and zero per cent fat Greek yogurt, and a small protein bar as my daily ‘treat’. Main meals were chicken or lean mince with microwave rice and prepped vegetables, with the occasional calorie-counted ready meal from Field Doctor or the M&S healthy range when time ran out. Protein and carbohydrates were evenly split, fats were kept low and everything was fuelled by supplements, zero-sugar energy drinks, far too much black coffee and around six litres of water a day. On paper, aside from the copious amount of caffeine, it looked relatively clean and controlled as I worked towards my bodybuilding shows. Calories sat at around 1,800 to 2,000. While that might suit some people, it was nowhere near enough for the training volume I was clocking up. Protein intake was high, but carbohydrates and fats were too low to support recovery, hormones or basic physiological function. That mismatch showed up in my blood work. I test three times a year using Medichecks because I know I physically push my body hard. So, this is a useful indicator of when I need to take a breather or any deficiencies I need to look into. This time, results showed chronically elevated cortisol and early thyroid issues. Around the same time, I lost my period. Losing periods in this context is not a minor side effect, says Dr Jack McNamara, senior lecturer in clinical exercise physiology at the University of East London. It is a recognised clinical warning sign of relative energy deficiency in sport, known as RED-S. RED-S occurs when prolonged under-fuelling disrupts hormonal function and can affect bone health, metabolism, immunity and long-term wellbeing. At the time, I did not fully appreciate how serious that was. The early signs of damage The early warning signs were not dramatic injuries or sudden drops in performance. They were subtle. Small aches stayed longer than they should have. But caffeine powered me through weary sessions. The mentality among fellow bodybuilding athletes at the time was to put up with the short-term struggle. What caught me off guard though were the changes I could not explain as just fatigue . My hair began to thin. My skin erupted into painful breakouts. My mood became unpredictable and reactive. After months of ignoring it, I began to realise these were not separate issues. This was my body shouting out for recovery. Sign: Thinning hair The first visible sign was my hair. A friend commented on it and once I noticed, I could not unsee it. My hairline looked thinner and the shower drain filled with extra strands. What causes it: “Training does not directly cause hair loss, but chronic physical stress can push the body into survival mode,” explains Kieran Tudor, award-winning hair and scalp wellness expert. “When recovery and calories are lacking, energy is diverted towards essential systems. Hair growth is not prioritised.” Hormones also play a role. Intense, prolonged training keeps cortisol elevated. Over time, this can push more hair follicles into the shedding phase. “Hard training combined with under-fuelling depletes nutrients needed for hair structure and growth,” says nutritionist Kerry Torrens. “Key nutrients such as protein, iron, zinc, niacin and biotin come under pressure.” My blood work reflected exactly that. Chronically high cortisol, borderline thyroid markers and menstrual disruption all pointed to prolonged stress and low energy availability. How to fix the damage: When I showed my results to a GP, she suggested swapping bodybuilding for pilates. While well intentioned, the advice missed the point according to Dr McNamara. The issue was not the type of training I was doing, but the overall load and lack of recovery. I did not stop lifting weights. Instead, I pulled back on daily cardio, reduced volume and allowed proper rest days lounging in my leg compression boots, which can help support with inflammation. Diet changes mattered too. I added variety to my meals, including iron-rich leafy greens, omega-3 fats and enough carbohydrates to support recovery. Perhaps one area I had underestimated was the energy cost of building new muscle, so I re-evaluated my nutrition needs to align with my exercise goals. I also simplified my hair care routine, used silk pillowcases and invested time in scalp treatments to improve circulation. In addition, I tried the Currentbody red-light therapy hair regrowth helmet. While the evidence base is still developing and it is not a miracle cure, I found it supported regrowth alongside improved nutrition and reduced training stress. Sign: Skin breakouts My skin followed a similar pattern. Occasional breakouts turned into painful, cystic acne along my jawline and cheeks – areas that had always previously been clear. They were inflamed, persistent and resistant to quick fixes. What causes it: “Chronic physical stress disrupts hormonal signals, increases oil production and drives inflammation,” explains Dr Ahmed El Muntasar, an award-winning aesthetics doctor. “Poor sleep, heavy sweating, frequent hot showers and inadequate nutrition weaken the skin barrier, making breakouts more likely.” How to fix the damage: I focused on calming things from the inside first. That meant eliminating sugar-free energy drinks, prioritising sleep, improving hydration and reintroducing dietary fats that support skin health. I also cleaned up my supplements, switching to protein powders without fillers, artificial sweeteners or unnecessary additives. Research suggests that dairy and some highly processed foods may exacerbate acne for some by influencing insulin, IGF-1 and inflammatory responses, although evidence varies between people. I switched cheaper bulk-buy protein powder brands for organic options including The Organic Protein Co. and Organised. In my skincare routine, I used LED therapy along with polynucleotide and microneedling treatments, all aimed at stimulating cellular repair, collagen production and skin regeneration. The process was slow, expensive and required patience, but over time scarring and inflammation began to reduce. Sign: Poor mental health and mood The most unsettling change was my mood. I was not just tired. I was irritable, emotional and more anxious than usual. Small inconveniences felt overwhelming and my family joked about my short fuse. What causes it: According to Dr McNamara, this is one of the most overlooked signs of overtraining: “When training consistently outpaces recovery, stress hormones like cortisol stay elevated for longer than they should. Over time, this can disrupt the brain chemicals that regulate mood and motivation. Irritability, anxiety and emotional swings are often among the earliest signs of overtraining, and the easiest to dismiss. Most people blame a bad day on life stress, when it is actually the body telling them to pull back.” How to fix the damage: Once I recognised this, I had to rethink my relationship with training. Magnesium supplements supported relaxation and sleep. Wearing an Oura ring helped highlight just how depleted I was, although I had to be careful not to obsess over the data and instead use it as a reminder to rest and rebuild rather than push harder. Recovery Looking back, the biggest lesson is that overtraining rarely announces itself through obvious failure. It shows up in ways we dismiss as vanity issues or personality flaws. Hair that sheds more than usual, skin that refuses to settle or moods that feel off. But I now know that rest is not the enemy of progress. When I finally treated recovery with the same respect as intensity, my energy returned, hair became thicker and skin started to smooth out. Training became something I enjoyed again, rather than something I used to punish my body. Enjoyed this? Now try... How much exercise should I do each day? The best fitness trackers to buy The benefits of exercise on mental health What is the healthiest exercise? Browse our all our fitness content All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. 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Best running water bottles 2026 for every runner, tried and tested
From handheld running water bottles to soft flasks and running belts, these are the best options we tested for road runs, trail sessions and long-distance training
It’s easy to overlook hydration when you are locked in, but the right bottle can make a noticeable difference to how a session feels, especially once distance or pace starts to build. Having water within reach means you can stay focused on your run rather than planning where to stop next. The challenge is finding something that works well while you’re moving. A bottle that feels fine at a standstill can quickly become distracting if it shifts around, feels unbalanced or is awkward to drink from mid-run. The best designs feel unobtrusive and easy to use, whether you’re carrying them in your hand, a belt or a vest. We tested a range of options to find the best running water bottles for different types of runs, including handheld styles, soft flasks and hydration systems from brands such as CamelBak, Salomon, Osprey and Ultimate Performance. Each one was assessed for comfort, stability and ease of use across a mix of distances and conditions. Best running water bottles at a glance JUMP TO REVIEWS Best filtered running water bottle: LifeStraw Peak Series Collapsible Squeeze Bottle,£45 Best handheld running water bottle: CamelBak Quick Grip Chill Handheld 620ml, £33.74 Best soft flask for running: On Soft Flask 500ml, £22 Best handheld running bottle for short runs: Osprey Duro Dyna Handheld 360ml, £28 Best water bottle for treadmill runs: Lululemon Back to Life Clear Bottle Straw Lid, £35 Best water bottle for post-run hydration: Thermos Icon Series Bottle with Straw and Lid, £21 Best budget soft water bottle for running: Myprotein Soft Running Bottle 500ml, £12 Best insulated running water bottle: Gymshark Run Club Graphic Metal 1L Straw Bottle, £35 Best foldable water bottle for running: Puresport Soft Flask 250ml, £15 Best lightweight running water bottle: Kiprun Running Flexible 250ml Water Bottle, £9.99 Best trail running water bottle: Silva Soft Flask 500ml, £15 Best eco friendly running water bottle: Ultimate Performance Eco Bottle 580ml, £10 Best water bottle for running vest: Salomon Soft Reservoir 1.5L, £35 Best running water bottle belt: New Balance Performance Bottle Waist Belt, £40 Best hydration pack for running: Vango Hydration Pack 2L, £22 Jump to section: Best running water bottles to buy 2026 What is the best running water bottle? Best way to carry a water bottle when running How we tested running water bottles The Good Food team have tested a wide range of running kit over the years, from everyday training gear through to race-day essentials, so we have a strong sense of what works in practice. The team testing these bottles also represents a broad mix of experience, which allowed us to assess each one in different contexts. Some were used during indoor training sessions, others on easy-paced runs and parkruns, while a number were tested over longer distances as part of half-marathon and marathon training. Each bottle was used across a variety of runs rather than a single type of session. Shorter efforts, steady runs and longer distances all helped build a clearer picture of how the bottles performed over time. Some were also used alongside running belts and hydration vests to see how well they fitted into a wider setup. Comfort was an important factor throughout. We considered how each bottle felt to carry once we had settled into a run, whether it stayed secure and how easy it was to hold as conditions changed. We also looked at how straightforward it was to drink while moving, focusing on how the bottle handled in use rather than at a standstill. Over repeated use, we assessed build quality, paying attention to how well materials held up and how easy each bottle was to clean and maintain. We also noted any additional features, such as insulation or collapsible designs, and how useful these felt in practice. Best running water bottles to buy 2026 LifeStraw Peak Series Collapsible Squeeze Bottle Available from Go Outdoors (£45) Best filtered running water bottle Pros: Filters water on the go Lightweight and collapsible Different uses beyond running Cons: Higher price than standard bottles Requires cleaning and maintenance Star rating: 5/5 I took this LifeStraw bottle out on a 15km run through Richmond Park in London, where I’d usually either carry all my water or refill at one of the drinking fountains. Being able to top up partway through meant I didn’t have to start with a full bottle, which made it easier over the second half of the run. To test the filter itself, I used it separately with tap water rather than just drinking straight from the bottle. According to the product specifications, it’s designed for situations where clean water isn’t guaranteed, filtering out bacteria, parasites and microplastics. In practice, this is less relevant for treated tap water in places like London, but more useful when travelling or using uncertain water sources. Weighing 102g (650ml model), the bottle is lightweight and packs down as you drink, so it’s easy to carry without getting in the way. Refilling is straightforward thanks to the wide opening, and the flow is decent for a filtered bottle, though it slows slightly over time. It didn’t leak during testing. The filter lasts up to 2,000 litres, but you do need to clean it regularly. Available from: Go Outdoors (£45) CamelBak Quick Grip Chill Handheld 620ml Available from Amazon (£33.74) Best handheld running water bottle Pros: Excellent ergonomic hand strap Strong insulation keeps water cool High flow valve easy to drink from Cons: Expensive compared to basic bottles Bulkier than soft flasks Larger size not needed for short runs Star rating: 5/5 I used this CamelBak handheld on a 5K and a 10K, where having water within reach meant I didn’t need to stop or slow down to drink. The hand strap is easy to adjust and holds the bottle in place without needing to grip it, which makes a difference after a few kilometres. It stayed secure even with sweaty hands and didn’t rub or slip. The bite valve is straightforward to use on the move, with a consistent flow and no leaks during testing. The insulation kept water cooler than a standard bottle, especially on the longer run. It feels balanced when full, though it is bulkier than a soft flask. The small, zipped pocket fits keys or a phone and stayed stable without bouncing. The materials feel durable, and the reflective details add some visibility in lower light. Available from: Amazon (£33.74) On Soft Flask Available from On (£22) Best soft flask for running Pros: Lightweight and compressible Secure, leak-resistant design Wide opening for easy filling Cons: More expensive than basic flasks Slightly slippery when wet Star rating: 4.5/5 This 500ml soft flask is designed for use with a running vest and weighs 38g when empty, so it doesn’t add much bulk. It compresses as you drink, which helps limit movement, and fits securely into vest pockets, including On’s own packs. The squeeze design gives a controlled flow that’s easy to manage while running. The bite valve seals properly and didn’t leak during testing, even when stored upside down. The wide opening makes it easy to fill and clean. It’s made from a soft, flexible material that holds its shape well after repeated use and dries quickly. The surface can feel slightly slippery when wet, and there aren’t any additional features beyond the basic design. Available from: On (£22) Osprey Duro Dyna Handheld 360ml Available from Osprey (£28) Best handheld running bottle for short runs Pros: Very lightweight and compact Secure hand-fit design Useful storage pockets Cons: Small 360ml capacity Takes time to get used to fit Limited for longer distances Star rating: 4.5/5 This Osprey handheld running bottle is designed for shorter runs where you want something light and easy to carry. Used on a 5K run, the 360ml capacity felt just about right, offering enough hydration without adding bulk. The hand strap is the key feature, holding the bottle securely so you do not need to grip it constantly. It takes a little time to adjust the fit, but once set it feels stable, with good weight distribution even when full. The soft flask is easy to use on the move, with a controlled flow and no leaks during testing. There are also small storage options, including a zip pocket and mesh stash pocket, which are useful for keys or a gel. The build feels high quality, using recycled materials and Bluesign-approved fabrics. This means the materials meet stricter environmental and safety standards, and it dries quickly after use. Available from: Osprey (£28) Lululemon Back to Life Clear Bottle 32oz Straw Lid Available from Lululemon (£35) Best water bottle for treadmill runs Pros: Large capacity for longer sessions Easy to drink from straw lid Leakproof lid design Cons: Expensive Bulkier than running specific bottles Can feel heavy when full Star rating: 4.5/5 With a larger 946ml capacity, this Lululemon bottle is better suited to gym or treadmill sessions than outdoor running, where the size is harder to carry comfortably. It was used during HYROX-style training, including eight 1km treadmill runs at a faster pace, where it was easy to stop and start for water breaks. Having more water on hand meant fewer refills, which worked well for longer, structured sessions. The folding straw lid is the main highlight. It allows you to sip quickly between efforts without breaking running rhythm, and the flow feels consistent rather than too fast. The lid stays secure when closed, with no leaks during testing. It is lightweight for its size, though once full it does feel heavier than running-specific bottles. The smooth surface can feel slightly slippery, but the carry band helps when moving it around the gym. The Tritan construction feels durable and holds up well with regular use, and the clear design makes it easy to track how much you have left. Available from: Lululemon (£35) Thermos Icon Series Bottle with Straw and Lid Available from Dunelm (£21) Best water bottle for post-run hydration Pros: Excellent temperature retention Lightweight for an insulated bottle Leakproof design Cons: Not designed for running carry Hand-wash only Star rating: 4.5/5 This Thermos bottle is better suited to post-race recovery or gym use than carrying mid-run. I used it after laps on the running track in London's Finsbury Park on a warmer day. We left our bags in the middle of the track and it kept water cold until the finish around two hours later, which is where it really stands out. The vacuum insulation works as expected, maintaining temperature for extended periods without any condensation on the outside. The slim design makes it easy to hold, and it feels lighter than most insulated bottles. The direct drink spout is easy to use, with a controlled flow that works well when rehydrating after a run. The screw cap seals securely, with no leaks when thrown into a gym bag. Available from: Dunelm (£21) Myprotein Soft Running Bottle 500ml Available from Myprotein (£12) Best budget soft water bottle for running Pros: Lightweight and packable Reduces bounce as you drink Very good value Cons: Lower durability than rigid bottles Less structured grip in hand Not insulated Star rating: 4/5 This soft flask works best when used with a running vest rather than handheld. On 5K and 10K runs it felt light and unobtrusive, sitting securely in my pocket without bouncing. As you drink, the flask compresses, which helps keep movement to a minimum. The valve is easy to use on the move, delivering a consistent, controlled flow without leaking. It is not the fastest flow, but it is easy to manage. It dries quickly after washing and is easy to clean. While it is not as durable as a rigid bottle, it holds up well for regular training and is a practical, affordable option at just £12 to rotate through sessions. Available from: Myprotein (£12) Gymshark Run Club Graphic Metal 1L Straw Bottle Available from Gymshark (£35) Best insulated running water bottle Pros: Keeps drinks hot and cold Large 1-litre capacity Durable stainless steel build Cons: Not dishwasher-safe Bulkier than soft flasks Is heavy when fully filled Star rating: 4/5 Similar to the Lululemon running bottle above, this Gymshark model is better suited to treadmill workouts than outdoor runs, mainly due to its size and weight. The 1-litre capacity is useful for longer sessions where you do not want to keep refilling, and during testing it worked well for keeping drinks within reach between efforts. The insulated metal design kept my drink cold for around two hours, and it can also be used for hot drinks if you remove the straw. The straw itself is easy to use mid-session, with a consistent flow that makes sipping straightforward without stopping. It does feel heavier than running-specific bottles, especially when full, and the smooth metal finish can be slightly slippery. That said, the build feels very durable. Available from: Gymshark (£35) Puresport Soft Flask 250ml Available from Puresport (£15) Best foldable water bottle for running Pros: Lightweight and compact Shrinks as you drink Easy squeeze and controlled flow Cons: Smaller capacity than standard bottles Not insulated Less suitable for long distances Star rating: 4/5 This soft flask is best suited to shorter runs or race efforts where keeping weight low matters. The 250ml size was easy to carry on a drizzly 11km trail run through Richmond Park, and on shorter dry runs while carrying out errands it stayed out of the way without bouncing. It compresses as you drink, which helps keep things stable. The squeeze design allows for controlled hydration on the move, with a consistent flow that is easy to manage. It fits neatly into belts or vests and can also be used for carrying gels. The lightweight build holds up well with regular use and dries quickly after washing, though the surface can feel slightly slippery when wet. Available from: Puresport (£15) Kiprun Running Flexible 250ml Water Bottle Available from Decathlon (£9.99) Best lightweight running water bottle Pros: Compact and lightweight Flexible and easy to carry Durable puncture-resistant design Cons: Small capacity Plastic taste noticeable initially May not stay secure in all belts Star rating: 4/5 This is a simple option for short runs or races where you only need small amounts of water. For example, it worked well for me when I was at the Finsbury Park track completing shorter 1km bursts. It would also work if you are trying to keep weight low on longer runs. The 250ml size keeps it light, and it compresses as you drink, helping reduce movement. The bite valve is easy to use on the move, with a controlled flow and an on/off cap to help prevent leaks. There was a slight plastic taste initially, though this improved after a few washes. It feels durable for a soft flask and dries quickly after cleaning. The finger loop helps with grip, though it may not feel fully secure in every belt setup. Available from: Decathlon (£9.99) Silva Soft Flask 500ml Available from Silva (£15) Best trail running water bottle Pros: Lightweight and flexible Wide opening for easy filling Self sealing bite valve Cons: Nozzle can leak under pressure Rigid neck can affect vest fit Hand-wash only Star rating: 4/5 I found this Silva flask useful while running the Tamsin Trail in Richmond Park on a mild but drizzly afternoon, where the mixed terrain and steady distance made having water on hand more important. Not needing to stop at fountains or carry a rigid bottle made it easier to keep a consistent pace. This flask works well for longer runs where you need a balance between capacity and weight. The 500ml size offers enough hydration without adding too much bulk, and it compresses as you drink, which helps reduce movement over uneven ground. The bite valve is easy to use on the move, even with wet hands, and the wide opening makes filling and cleaning straightforward. It fits well in most running vests, though the slightly rigid neck can affect how it sits depending on the pocket. Available from: Silva (£15) Ultimate Performance Eco Bottle 580ml Available from Greaves (£10) Best eco friendly running water bottle Pros: Very affordable Lightweight and easy to carry Wide mouth for easy filling Cons: Plastic taste noticeable initially Lacks secure lock for spout Star rating: 4/5 This is a straightforward option for my everyday 6km commute runs to and from work. The 580ml capacity works well for steady distances, and the ergonomic shape makes it comfortable to carry. The wide mouth is useful for adding electrolytes and cleaning, while the soft spout allows for controlled drinking on the move. The cap needs to be fully secured to avoid leaks, and there is a slight plastic taste initially. It holds up well for regular use and dries quickly after washing. It is also carbon-neutral-certified and fully recyclable. Available from: Greaves (£10) Salomon Soft Reservoir 1.5L Available from Salomon (£35) Best water bottle for running vest Pros: Large capacity for long runs High flow hydration system Fits securely in running vests Cons: Durability can be inconsistent Can leak if worn or damaged Hose may feel long depending on vest Star rating: 4/5 Designed for longer efforts, this reservoir allows you to carry more water without stopping. It was used on a 15km run through the city and into Richmond Park, where the mix of steady paths and light trail terrain made the extra capacity useful. The 1.5-litre capacity works well for longer runs, and when tested in a running vest, it sat securely with minimal bounce. The hose system makes drinking easy while moving, with a strong flow rate. The wide opening and slider closure make it easy to refill and clean. When filled, it can feel slightly less structured, though it still performs well for long-distance running. Available from: Salomon (£35) New Balance Performance Bottle Waist Belt Available from New Balance (£40) Best running water bottle belt Pros: Hands-free hydration Useful storage pocket Padded bottle pocket helps keep water cooler Cons: Bottle capacity is only 500ml Can be fiddly to adjust Expensive for what it is Star rating: 4/5 This belt is useful if you prefer not to carry a bottle in your hand. On a 6km jog through the city, it kept hydration easy to access and spread the weight evenly around the waist. The bottle is easy to access and the padded holder helps keep water cooler briefly. For my run, it stayed relatively cool for around an hour. Once adjusted, the belt stays secure with minimal bounce. The front pocket adds extra practicality for carrying small items, though the overall build is more functional than premium. Available from: New Balance (£40) Vango Hydration Pack 2L Available from Go Outdoors (£22) Best hydration pack for running Pros: Large 2L capacity Spillproof valve system Removable hose for cleaning Cons: Basic feature set Not running-specific fit Limited technical detail provided Star rating: 4/5 This hydration pack is a practical option for longer runs. During a 15km breezy run in Wimbledon Park, the 2-litre reservoir provided enough capacity for an extended session with a few pauses, without needing to refill. The hose system allows for hands-free drinking, with a consistent flow that was easy to manage while running. The shut-off valve helped prevent leaks when not in use, and the removable hose made it easier to rinse out after the run. At full capacity, the pack still felt relatively balanced, with the weight sitting evenly across the back rather than pulling in one area. It didn’t bounce noticeably on steady sections, and the overall setup felt stable enough to run comfortably without needing to adjust it mid-run. The design is simple, but it does what you need for longer efforts. Available from: Go Outdoors (£22) What is the best running water bottle? The best running water bottle will depend on how far you are running and how you prefer to carry hydration. Handheld running water bottles are often popular for shorter runs because they provide quick access to water without needing additional gear. Many modern handheld bottles include adjustable straps or ergonomic grips to make them easier to carry. Soft flasks are another popular option, particularly for runners using hydration vests. These collapsible bottles shrink as you drink, reducing movement and making them easier to store. For longer distances, some runners prefer a running water bottle belt or vest that allows them to carry hydration hands-free. Best way to carry a water bottle when running There are several ways to carry hydration while running, and the best option will depend on the type of running you do. Handheld running water bottles are simple and lightweight, making them a good choice for shorter runs. Running water bottle belts allow you to carry hydration without holding anything in your hands, which many runners prefer during longer sessions. Hydration vests are often used for trail running or marathon training because they allow runners to carry larger amounts of water as well as snacks and other essentials. Collapsible soft flasks are commonly used with running vests because they compress as you drink and take up less space. Related content What to eat during your run Common running mistakes you should avoid What to eat when running a marathon 8 things I wish I'd known before running a marathon Marathon nutrition What to eat before a run What to eat when training for a marathon 10 foods that runners should avoid How to run faster Vegan marathon meal plan Related reviews Best supplements for runners Best pre-workout supplements Best joints supplements Best creatine supplements Best collagen supplements Best supplements for muscle growth Best electrolytes
Best running belts 2026 for trails, road running and longer distances, tried and tested
From minimalist waist packs to hydration running belts designed for longer distances, these are the best running belts we tested for road running, trail runs and marathon training
Having somewhere secure to carry your essentials can make running much more convenient, whether you are heading out for a short training run, building mileage for a marathon or tackling longer trail routes. Running belts allow you to bring items like your phone, keys, electrolytes or hydration without needing to hold anything in your hands. However, not every belt works well for running. Some can bounce while you move, feel uncomfortable around the waist or struggle to keep heavier items like phones secure. Others may be difficult to adjust or too bulky for shorter runs. A good running belt should sit comfortably around your waist, stay secure as you move and provide easy access to essentials mid-run. For this guide, we tested a range of options to find the best running belt options runners can rely on – including lightweight belts designed for carrying phones and keys, hydration running belts with space for water bottles, and stretch belts suited to longer runs or trail sessions. We looked at popular models from well-known running belt brands including Osprey, Lululemon, Salomon, CamelBak and Gymshark. Best running belts at a glance JUMP TO REVIEWS Best marathon running belt: Salomon Pulse Running Belt, £32 Best running belt overall: Osprey Duro Dyna LT Running Belt, £25 Best running hydration belt: CamelBak Ultra Belt with Quick Stow Flask, £44.71 Best water bottle running belt: Kiprun Belt 500 Unisex Running Bottle Hydration Belt, £19.99 Best trail running belt: OMM Classic Waistbelt 3, £26.99 Best lightweight trail running belt: Silva Strive Loop Running Belt, £34.99 Best sustainable running belt: Fabletics The Running Belt Bag, £49 Best running belt for women: Lululemon Fast and Free Running Belt, £35 Best budget running belt: MP Compact Running Belt, £19.99 Best reflective running belt: H&M Reflective Running Waist Bag, £9.99 Best value running belt: New Balance Performance Bottle Waist Belt, £40 Best lightweight running belt: Gymshark Running Waist Belt, £16 Jump to section: Best running belts to buy 2026 What is the best running belt? How should a running belt fit? How we tested running belts Running belts are designed to solve a simple problem: how to carry essentials without interrupting your run. To see which ones work in practice, we tested a range of belts across different types of runs and training sessions. As a health and fitness journalist and pro-level athlete, my own running tends to focus on shorter, faster commutes or weekend 10k jogs where a compact belt for carrying a phone or keys can be useful. Other members of the Good Food team who tested the belts include runners who cover half marathons, as well as more casual runners. This meant we could see how the belts performed across different running styles, distances and paces. During testing, we wore each belt on multiple runs to assess stability and comfort over time. One of the most important things we looked at was how well the belt stayed in place. A good running belt should sit securely around the waist without shifting or bouncing, even when carrying heavier items like phones or small water bottles. We also looked closely at storage and practicality. Belts were tested with typical running essentials such as phones, keys, energy gels and hydration bottles to see how much they could hold and whether items remained secure while running. Ease of access was also considered, particularly for runners who want to grab gels or a phone without stopping. Material quality and durability were also considered. We assessed how robust the fabrics felt, how well the zips and pockets held up during use and whether the belts maintained their shape after repeated wear. Finally, we considered design features that could make a difference during training, including reflective details for visibility, compatibility with hydration bottles and the overall adjustability of the belt for different waist sizes. Best running belts to buy 2026 Salomon Pulse Running Belt Available from Salomon (£32) Best marathon running belt Pros: Very light and low bounce Fits phone, gels and soft flask Breathable and comfortable Useful for race day and training Cons: Zip durability is a recurring concern Can ride up if sizing is off Flask fit can be tight depending on shape Not ideal if overloaded Star rating: 5/5 Salomon is one of my go-to brands for running accessories, and I wore this belt on a 9km easy run through Wimbledon Park in west London. It felt like a natural fit for that mix of road and park running. The belt is built for longer runs where you need more than just a phone and keys, without switching to a running vest; it carried everything I needed without feeling bulky. I packed a phone, gels and a soft flask, and the stretch fabric kept it close to the body so it stayed in place and didn’t bounce when loaded sensibly. Storage is split across two stretch layers, which gives it more versatility than it first appears. A phone sits flat against the body, while gels and a soft flask can be tucked into the rear. In practice, it handled a phone, up to four gels and a small soft flask before it started to feel a bit overloaded. The pull-on design avoids any digging from buckles and the fabric stays comfortable even when damp with sweat. As long as you get the sizing right and don’t overfill it, it’s a solid option for marathon training and race day. Available from: Salomon (£32) Osprey Duro Dyna LT Running Belt Available from Osprey (£25) Best minimalist running belt Pros: Very lightweight and comfortable Secure, bounce-free fit Good pocket organisation Reflective detailing for visibility Cons: Limited storage capacity Some pockets are not zipped Star rating: 5/5 I tested this stylish Osprey belt on a 5K commute to a friend’s house and a 10K through London’s Richmond Park on a mild evening. As well as looking more stylish than some of the other belts on this list, this sits flat against the waist and stayed in place with no bouncing, even when picking up the pace. The phone pocket holds phones securely without shifting and there is enough space for keys or a gel across a mix of zip and stretch compartments. It is easy to grab items mid-run, thanks to the layout and pull tabs. Storage is limited and not all pockets are zipped; when I placed my phone and keys in the unzipped pockets, they stayed in place, but I found myself double-checking they were still secure. The close fit and lightweight feel make this belt a strong choice for shorter runs where you want to travel light. Available from: Osprey (£25) CamelBak Ultra Belt with Quick Stow Flask Available from Amazon (£44.71) Best running hydration belt Pros: Includes soft flask hydration system Excellent breathability Strong storage options Trekking pole carry feature Cons: More expensive than basic belts Bulkier than minimalist belts Only one bottle included Star rating: 5/5 This CamelBak belt was used on an 11km longer weekend run on mixed terrain through the Tasmin Trail in London’s Richmond Park, where having water and storage in one place made things feel more organised. The 500ml soft flask sits securely and is easy to pull out and slot back in while moving. The belt wraps closely around the waist and stays stable, even when carrying a phone, gels and keys. On a mild-weather run, the mesh fabric helped with airflow, so it didn’t feel overly warm or heavy as the run went on. There’s a good mix of zipped and stretch pockets, all easy to reach. It is bulkier than simpler belts, but that extra space makes it more useful for longer distances or trail runs. Available from: Amazon (£44.71) Kiprun Belt 500 Unisex Running Bottle Hydration Belt Available from Decathlon (£19.99) Best running water bottle belt Pros: Includes two 250ml bottles Excellent pocket layout Good value for a hydration belt Includes race bib clips Cons: Can bounce when fully loaded Phone pocket is small for larger phones Bottle caps can be fiddly to open Can rotate slightly for some runners Star rating: 4.5/5 Our tester from the Good Food team used this on two dry 5km runs, where the two bottles provided enough water without needing a refill. The belt was easy to adjust, with a long strap that fits a wide range of sizes, and the excess can be tucked away, although this is slightly fiddly at first. Once set, it stayed in place without twisting or rubbing, with only a small amount of bounce when fully loaded. The storage is practical, with a main zipped pocket for a phone and keys, plus smaller compartments for gels or snacks. Everything was easy to access on the move, and it helped distribute weight more evenly than carrying items in pockets. Space is still fairly limited, but enough for essentials. The overall design is simple and fairly basic in terms of features, but effective. It feels secure and comfortable once adjusted, making it a reliable option for shorter training runs where you want everything in one place. Available from: Decathlon (£19.99) OMM Classic Waistbelt 3 Available from Sport Shoes (£26.99) Best trail running belt Pros: Excellent capacity for race kit Stable fit with compression straps Removable pockets add versatility Very light for its size Cons: Only one main zipped compartment Not as minimal as slimmer belts Less suited to short road runs Star rating: 4.5/5 During a longer 13km trail run in Richmond Park, I used the OMM running belt while carrying layers and a small bottle. The extra space made it feel closer to a stripped-back pack than a traditional running belt, which works well for longer trail runs where you need to carry more kit. Despite its 3-litre capacity, it stayed stable with no shifting on uneven ground. The main compartment handles bulkier items, while the removable side pockets are useful for smaller essentials. Access is straightforward on the move, although larger items sit within the same main compartment. The mesh back panel helps with airflow, and even when loaded it didn’t feel overly heavy. It is best suited to longer trail runs or races where you need to carry more than the basics. Available from: Sport Shoes (£26.99) Silva Strive Loop Running Belt Available from Decathlon (£34.99) Best lightweight trail running belt Pros: Very lightweight (from 64g) Excellent pocket variety Secure, snug fit Includes pole attachments Cons: Can feel tight to get on Not ideal for larger loads Limited capacity compared to hydration belts Star rating: 4.5/5 This was worn on a 5K and a relaxed jog around Wimbledon Park on a mild evening, and the stretch fit kept everything stable, with no bounce. The elasticated waistband sits close to the body, and while it takes a bit of effort to pull on, it stays secure once in place. Weighing 64g (size small), it feels very light when worn. Storage is compact but practical, with a zipped pocket and key hook for valuables, three mesh pockets for gels or a small soft flask, and a rear pocket that can hold a lightweight jacket. The material is thin and breathable, with a mix of nylon and mesh that helps it stay comfortable and dry quickly if you sweat. Everything sits flat against the body, making it easy to grab items while running. Best for short runs or as extra storage alongside a running vest. Available from: Decathlon (£34.99) Fabletics The Running Belt Bag Available from Fabletics (£49) Best sustainable running belt Pros: Strong sustainability credentials Lightweight and comfortable Reflective stripe for visibility Good internal organisation Cons: VIP pricing model needed for best value Higher non-member price Storage not as advanced as technical belts Star rating: 4.5/5 I wore this on a 5K through north London’s Finsbury Park and a slightly longer jog home from the gym, where it sat comfortably at the waist and didn’t shift when carrying a phone and keys. The main zipped compartment has a 1-litre capacity which was enough for my essentials. Inside, there’s a mesh pocket and key latch that help keep things organised, so nothing moves around while you’re running. The zip felt secure and I didn’t need to worry about items slipping out. Around 79% of the material is recycled nylon, which is a nice added detail. There’s also a reflective strip on the front for better visibility. It works best for short to mid-distance runs where you only need the basics. Fabletics also offers cheaper prices when you sign up to become a VIP member on the website, reducing the cost from £49 to £14.70. Available from: Fabletics (£49) Lululemon Fast and Free Running Belt Available from Lululemon (£35) Best running belt for women Pros: Lightweight and very comfortable Secure zip pocket for phone Low bounce fit Soft, smooth, sweat-wicking fabric Cons: Pocket can feel tight with larger phones Limited storage once loaded Star rating: 4.5/5 This Lululemon running belt was worn on a cool evening completing rounds of 1km track runs in Finsbury Park, where it sat flat against the waist and stayed in place, even when picking up the pace. The main zipped pocket is designed to hold a phone securely against the body, and it did exactly that, although it may feel tight with a larger phone. There’s also space for small essentials like keys or a gel in the additional pockets, and everything is easy to reach while running. The fabric is made from Lululemon’s smooth, sweat-wicking material (similar to their Fast and Free tights), so it feels lightweight and comfortable without becoming damp. Reflective details add some visibility in lower light. The fit runs small, so sizing up is worth considering. It’s best suited to short or mid-distance runs where you want something simple and low-bounce. Available from: Lululemon (£35) MP Compact Running Belt Available from MyProtein (£19.99) Best budget running belt Pros: Lightweight and low bulk Adjustable secure fit Easy to pack for travel Simple, practical layout Cons: Limited storage capacity No dedicated bottle storage Side pockets are small Star rating: 4/5 This came with me on shorter runs, including faster-paced track laps around Finsbury Park for my Hyrox training. It sat comfortably at the waist and stayed in place when filled. The adjustable elastic strap clips securely and is easy to tighten, although it feels most stable when carrying lighter items. The front zipped pocket fits a phone snugly against the body and kept it from bouncing, with just enough extra space for a key or card. Smaller side sections are useful for separating essentials, but they’re fairly limited. In practice, I could fit a phone, lip balm and keys, which covers the basics but doesn’t leave room for anything extra. The fabric is a lightweight, slightly stretchy polyester with a smooth finish that dries quickly and doesn’t feel heavy with sweat. It’s also compact enough to fold into a bag or pocket. It works best for short runs or travel when you only need the essentials without extra bulk. Available from: Myprotein (£19.99) H&M Reflective Running Waist Bag Available from H&M (£9.99) Best reflective running belt Pros: Very affordable Reflective detail for visibility Lightweight and compact Adjustable elasticated belt Cons: Basic storage setup Limited capacity for longer runs Synthetic materials feel less premium Star rating: 4/5 This came out on an evening 5K commute, where the reflective front panel was noticeably bright under streetlights and when cars passed, adding a bit of reassurance in low light. The elasticated strap adjusts easily with a plastic buckle and sits comfortably at the waist, though it feels most secure with lighter items. The single zipped compartment is fairly compact but fits a phone, keys and a card without issue. There’s no internal organisation, so everything sits in one space, but it’s quick to access while running and the zip feels secure enough for essentials. Made from woven polyester, the fabric is thin and lightweight with a slightly plasticky feel, but it dries quickly and doesn’t hold onto sweat. The reflective coating across the front panel is the standout feature, designed specifically for visibility. I would say that it works best for short runs or evening sessions where visibility is more important than storage. Available from: H&M (£9.99) New Balance Performance Bottle Waist Belt Available from New Balance (£40) Best running belt UK (best value) Pros: Includes water bottle Hands-free hydration Good storage for essentials Padded bottle pocket helps insulation Cons: Can be fiddly to adjust Bottle capacity is limited Build quality slightly inconsistent Star rating: 4/5 This was used on a slower-paced 8K jog, where the included 500ml bottle felt like a good amount of water for the distance and was easy to grab once the belt was positioned properly. The angled bottle holder sits at the back and is lightly padded, which helps keep it stable and reduces bounce while running. The angle also makes it easier to reach and pull the bottle out mid-run without twisting too much. The front zipped pocket fits a phone, keys and a gel, with just enough space for essentials without overloading it. There’s also a small internal divider to help keep items from moving around too much. Storage is simple but works well for everyday runs. The belt uses an adjustable strap with a clip fastening, which can take a bit of tweaking to get right. If it’s not tightened enough, it can shift slightly as you run. Made from durable polyester, it feels built for regular use. Best suited to training runs where you want straightforward hydration and storage in one. Available from: New Balance (£40) Gymshark Running Waist Belt Available from Gymshark (£16) Best lightweight running belt Pros: Very lightweight design Breathable fabric for comfort Adjustable fit Simple, low-profile design Cons: No zip pocket for secure storage Items can feel insecure during runs Pockets can feel loose Star rating: 3.5/5 This Gymshark running belt was used on a relaxed 4km recovery run on a warm day, where the lightweight design helped keep it comfortable without trapping heat. The elasticated waistband sits flat against the body to start with, but it can shift slightly once you add a phone or heavier items. Storage is very simple, with stretch compartments built into the waistband that can hold a phone, keys or a gel. There are no zipped sections, so everything relies on the tightness of the fabric to stay in place. That works for lighter items, but it feels less secure if you’re running faster or carrying valuables. Made from a soft, breathable polyester-elastane blend, the fabric feels similar to a lightweight sports top and dries quickly if it gets damp. It’s also flexible enough to move with the body without digging in. It’s best suited to short, easy runs where you only need the basics and want something low-profile. Available from: Gymshark (£16) What is the best running belt? The best running belt will depend on how much you need to carry and the type of running you do. Minimalist belts are ideal for shorter runs where you only need space for a phone and keys. These lightweight options often sit flat against the waist and reduce movement while running. Hydration running belts are designed for longer runs or marathon training and often include space for water bottles alongside storage pockets. Trail running belts typically offer more storage and durability so you can carry snacks, hydration or small pieces of kit during longer outdoor runs. How should a running belt fit? A good running belt should sit securely around your waist without bouncing or shifting while you run. Most belts are designed to sit around the hips or lower waist, with adjustable straps or stretch fabrics that help keep them in place. The fit should feel snug but comfortable, allowing you to move freely without the belt feeling restrictive. It is also important that items inside the belt stay secure and evenly distributed, particularly if you are carrying heavier items like phones or water bottles. 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Expert ways to relieve muscle knots – and how to avoid them
Many of us experience muscle knots, which can be painful and limit mobility. We’ll explain what they are, how they’re caused and how to relieve them
What are muscle knots? “Muscle knot” isn’t a physiological term but it’s generally used to describe tight, painful areas in muscles. The name describes how they feel: “It’s a tight, uncomfortable, blocked, stiff, nasty feeling inside the muscle,” physiotherapist Lucy MacDonald says. The technical term is “myofascial trigger point”. If you press the muscle, it can feel like there are lumps or hard parts. Muscle knots are most often felt in the upper back, neck and shoulders (the upper trapezius muscles), but can be felt in any part of the body depending on how you exercise or what your daily life entails. Keeping fit without overdoing it can help minimise the risk of muscle knots, as well as eating a balanced diet and sleeping enough. What causes muscle knots? There are various causes of muscle knots. If you're very sedentary, stay in the same position for long periods at a time and feel stressed a lot, that can contribute to tightness and muscle knots. On the other hand, overdoing exercise or having a physical job can also lead to knots because the muscles are being used a lot and can become tired or sore. “If you use your muscles, they'll become stronger. If you overuse them, then they'll become too damaged, and that's when you get soreness,” MacDonald said. Other factors that can contribute to muscle knots include: Dehydration Fatigue Stress Fixed posture Injury Poor sleep Poor diet What do muscle knots look and feel like? Muscle knots aren’t visible as they are found within the muscle, but you can sometimes feel them by applying pressure. “There tend to be localised areas within the muscle that become more tender and sore than other areas,” MacDonald says. “If you poke along the whole of a muscle that's been overworked, you'll find that there are certain bits within that muscle that are particularly tender to touch. That's often what people refer to as knots, but it's purely because the whole muscle has been used more than it's used to.” They can feel: Tender Sore Tight Uncomfortable Blocked Stiff Who is most at risk for getting muscle knots? Muscle knots are very common and not generally anything to worry about. “Muscles are designed to be damaged and repaired, so actually knots within muscles are quite normal. It is very, very common and they're not necessarily something that will cause a problem,” MacDonald says. Some people at higher risk include: Those who over-exercise Those who are very sedentary Those whose posture is very fixed Those who don’t sleep enough Highly-stressed people Those who don’t eat a healthy diet While lifestyle factors won’t outright cause muscle knots, they can exacerbate any pain and slow recovery, MacDonald says. Stress is a unique one, however, because it can cause tension and affect our hormones. “As long as the stress is transient, then that's perfectly fine for our bodies and our brains. It's when it's more than we can cope with, so either very intense or intense and sustained for a long period of time, that's when things tend to go wrong physiologically,” MacDonald says. How do you get rid of muscle knots? If muscle knots and tension are causing consistent pain that affects your day-to-day life, consider seeing a doctor or medical professional. However, you can alleviate some tightness at home. “If you massage them or apply gentle pressure to them, they'll often release,” MacDonald says. You can also try the following: Massage guns Use gently to help relax tense parts of the muscles. Foam rollers These can be useful to help apply gentle pressure to sore points. Massage balls Similar to foam rollers, these can help apply pressure to increase circulation and release tension. Heat packs Warmth can help muscles relax, but be sure not to burn yourself. What other treatments are there for muscle knots? For the best results, MacDonald recommends a good sports massage by a professional to help muscle knots release and aid recovery. “You just can't access the muscle like someone can with their hands,” she says. There’s no scientific evidence to back up alternative therapies, such as dry needling or laser therapy, MacDonald adds. Can muscle knots go away on their own? With patience and time, most muscle knots will go away on their own. However, you can aid the process by focusing on a healthy lifestyle to aid recovery. Tips for preventing muscle knots in the first place The best way to avoid muscle knots is to find a healthy balance between activity and recovery. Prevent muscle knots by: Keeping active Avoiding overtraining Focusing on recovery Avoiding being too sedentary Avoid sitting in a fixed position for more than 30-45 minutes Stretching regularly Staying hydrated Eating a healthy balance of carbs, fat and protein Enjoyed this? Read more of our health and fitness guides How is stretching good for you? 10 muscle-building recipes How to run faster What to eat after a run Best supplements for muscle growth All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
James Collins – Performance nutritionist
Forty-eight hours of carb-loading begins on Friday. Get ready to race the marathon with our sports nutritionist's meal plan for gluten-free runners
Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Overall dietary guidelines: Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading. Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine. Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. We’ve included examples of the race training programme from London Marathon to plan your nutrition for this day. And check out our best running hydration vests. Scroll down for the recipes Friday training: 20 mins easy run (beginner's guidelines as recommended by the TCS London Marathon). Friday nutrition: Forty-eight hours of carb-loading begins here! This doesn't mean grazing on carbohydrate-rich foods all day, but instead, try to focus on including carbohydrate sources in each meal and snack. As you can see from the options, it can be very enjoyable. Evening snacks are an option to increase your daily carbohydrate intake. Don't worry if your body weight increases by 1-2kg in the period before the race as the body stores water alongside the carbohydrate (which is stored in the muscles and liver as glycogen). Think of this as fuel in the tank, ready for the race. Breakfast Healthy porridge bowl Start your day right with this filling bowl of oats (we've used regular so make sure you switch to gluten-free) berries, banana and seeds. It's packed with nutrients to fuel body and mind. Morning snack Pineapple smoothie For a refreshing snack that's also hydrating, whizz up this tropical juice using pineapple and banana. It's a real energy booster. Lunch Peanut butter chicken rice bowl If you're looking for a healthy bowl of flavourful chicken to energise for your run, this peanut butter chicken with rice and cucumber will do the job. Afternoon snack Gingerbread bites These tasty, all-natural nibbles make a speedy snack and energy booster for before your run. Dinner Gluten-free tuna pasta bake If you made this tuna pasta bake earlier in the week, reheat the leftovers to enjoy for a filling dinner tonight. Dessert/evening snack Peanut butter cookies This gluten-free, melt-in-the-mouth biscuit recipe is one delicious way to increase your carb intake ahead of the race. Don't need to eat a gluten-free diet? Try our basic, vegetarian and vegan marathon meal plans. Don't forget to check out the week-long gluten-free marathon meal plan. Paula Radcliffe's top diet tip if you're training for a marathon "Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success. How to stay hydrated on a run Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start. How does Mo Farah stay hydrated on a run? "Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you." Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes. Deputy health editor's tips for using this plan For a savoury start to the day, try avocado & black bean eggs. If you know you get hungry before race day, double up on snacks and make energy balls with dates. Make almond, raisin & popcorn trail mix to eat in between meals. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. Want more running info? Now try... Find more expert advice and answers to your training questions in our marathon hub. What to eat before a run What to eat during a run What to eat after a run How to stay hydrated on a run James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Gluten-free marathon meal plan – Thursday
Our expert shares his gluten-free meal plan for the week before the marathon. Thursday is centred around high-quality protein and increased carbohydrate intake
Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Overall dietary guidelines: Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading. Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine. Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. We’ve included examples of the race training programme from London Marathon to plan your nutrition for this day. Scroll down for the recipes Thursday training: Rest (beginner's guidelines as recommended by the TCS London Marathon). Thursday nutrition: Carbohydrate intake remains raised on Thursday in preparation for carb-loading that begins on Friday. The focus is on complete, high-quality sources of protein at each main meal. Snacks included are optional depending on your preferences. Breakfast Apricot & seed overnight chia Kick-start your day with a breakfast of apricots, chia seeds, mixed seeds and blueberries. Soak the chia overnight and it will be ready to go in the morning. Morning snack Easy egg muffins Make these egg muffins to for a protein-rich snack you can eat all week – you can add whatever fillings you like. Lunch Slow cooker breakfast beans Make a big batch of these healthier baked beans to make multiple lunches served on gluten-free toast. They're a good source of protein and carbs. Afternoon snack Energy balls with dates Give your energy levels a real boost with these nutritionally-balanced healthy fruit bites. Dinner Gluten-free salmon pasta A fantastic source of the high-quality protein and carbohydrate you should be focussing on at this time of the week, this pasta is delicious too. Don't need to eat a gluten-free diet? Try our basic, vegetarian and vegan marathon meal plans. Don't forget to check out the week-long gluten-free marathon meal plan. Paula Radcliffe's top diet tip if you're training for a marathon "Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success. How to stay hydrated on a run Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start. How does Mo Farah stay hydrated on a run? "Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you." Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes. Deputy health editor's tips for using this plan For a warm breakfast, try oat & chia porridge. If you know you get hungry before race day, double up on snacks and make energy balls with dates. Instead of muffins for your snack, bake a gluten-free crustless quiche. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. Want more running info? Now try... Find more expert advice and answers to your training questions in our marathon hub. What to eat before a run What to eat during a run What to eat after a run How to stay hydrated on a run James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Gluten-free marathon meal plan – Wednesday
Give your body all it needs in the week before the marathon with our gluten-free running meal plan. Discover why protein-rich foods are key on Wednesday
Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Overall dietary guidelines: Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading. Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine. Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. We’ve included examples of the race training programme from London Marathon to plan your nutrition for this day. Scroll down for the recipes Wednesday training: 20 mins easy run (beginner's guidelines as recommended by the TCS London Marathon). Wednesday nutrition: Protein-rich foods at each meal are the priority for today with a light training session. Carbohydrates are lower today before increasing tomorrow, leading into the race. Try out some new meal options with a range of fruits and vegetables to provide micronutrients (vitamins and minerals) for the regeneration of muscles. The snacks included here are optional, depending on your preferences. Breakfast Healthy porridge bowl Start your day right with this filling bowl of oats (we've used regular so make sure you switch to gluten-free) berries, banana and seeds. It's packed with nutrients to fuel body and mind. Morning snack Date & peanut butter dip Try this date and peanut butter dip for a healthy snack. This sweet dip works really well with crisp veg. Lunch Turkey burger with sweet potato wedges An extra-lean turkey burger from Joe Wicks, spiced with a sprinkling of paprika and served with vibrant greens and sweet potato wedges. Afternoon snack Dark chocolate orange creams Combine high-quality dark chocolate and orange to make this healthy sweet snack. Dinner Gluten-free tuna pasta bake Tuna pasta bake is a no brainer. It's easy, wholesome and hearty, plus you can reheat any leftovers throughout the week. Don't need to eat a gluten-free diet? Try our basic, vegetarian and vegan marathon meal plans. Don't forget to check out the week-long gluten-free marathon meal plan. Paula Radcliffe's top diet tip if you're training for a marathon "Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success. How to stay hydrated on a run Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start. How does Mo Farah stay hydrated on a run? "Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you." Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes. Deputy health editor's tips for using this plan For a gut-friendly breakfast, try raspberry kefir overnight oats. If you prefer a lighter lunch, try tuna, avocado & quinoa salad. For a savoury snack, bake a batch of easy egg muffins. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. Want more running info? Now try... Find more expert advice and answers to your training questions in our marathon hub. What to eat before a run What to eat during a run What to eat after a run How to stay hydrated on a run James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.