Running Bags: Choosing the Best Carrying Method for Your Run

Where do you put your bag when running?

The optimal place to put your bag when running depends entirely on the volume and weight of the items you need to carry, the duration and intensity of your run, and your personal comfort preferences, with solutions ranging from minimalist pockets to specialized hydration vests.

The Biomechanics of Carrying While Running

Carrying any external load while running introduces a perturbation to your natural gait and biomechanics. The human body is designed to move efficiently with minimal resistance. Adding a bag, especially one that bounces or shifts, can:

• Alter Gait Mechanics: Compensatory movements may occur to stabilize the load, affecting arm swing, foot strike, and stride length.
• Increase Energy Expenditure: Your body works harder to carry and stabilize the load, leading to higher physiological demands and earlier fatigue.
• Affect Posture and Balance: Unevenly distributed weight can pull on your shoulders, back, or hips, potentially leading to discomfort, poor posture, and even injury over time.
• Cause Chafing and Irritation: Movement between the bag and your skin, especially with sweat, can lead to painful chafing.

The goal, therefore, is to choose a carrying method that minimizes these negative impacts, allowing for a natural, efficient, and comfortable running experience.

Factors to Consider When Choosing a Carrying Method

Selecting the right carrying solution involves a careful assessment of your specific needs for each run.

• Distance and Duration:
  • Short Runs (under 5k): Often require minimal items (keys, phone).
  • Medium Runs (5k-15k): May require hydration, a small snack, phone.
  • Long Runs/Marathons/Ultramarathons: Demand significant hydration, nutrition, emergency gear, and potentially extra layers.
• Volume and Weight of Contents:
  • Minimalist: Keys, ID, small phone.
  • Moderate: Larger phone, gels, small water bottle.
  • Substantial: Large water reservoir, multiple snacks, jacket, first-aid kit, headlamp.
• Comfort and Fit: The most critical factor. A poorly fitting bag will bounce, chafe, and distract, detracting from your run. Look for adjustable straps, breathable materials, and a snug fit.
• Accessibility: Do you need quick access to your phone for photos or emergencies? Do you need to grab gels or water without stopping?
• Weather Conditions: Consider waterproof materials for rain or extra insulation for cold weather runs.

Popular Methods for Carrying Essentials

A variety of gear exists to accommodate different running needs.

• Running Belts / Fanny Packs:

  • Description: Worn around the waist, these belts come in various designs, from sleek, expandable fabric tubes to structured packs with multiple pockets.
  • Pros: Minimal bounce if fitted correctly, excellent for small essentials (phone, keys, gels), keeps weight low on the body, relatively inexpensive.
  • Cons: Limited capacity, some designs can feel bulky or ride up.
  • Best For: Short to medium-distance runs where only a few small items are needed.

• Hydration Vests / Packs:

  • Description: Worn like a lightweight backpack, these vests are designed to distribute weight evenly across the upper back and chest. Many include a water bladder reservoir and numerous pockets.
  • Pros: High capacity for water, nutrition, and extra layers; excellent weight distribution minimizes bounce; integrated hydration systems; multiple accessible pockets.
  • Cons: Can be warmer than other options, higher initial cost, may feel restrictive for some runners until accustomed.
  • Best For: Long runs, trail running, ultramarathons, and races where significant hydration, nutrition, and gear are required.

• Handheld Bottles / Pouches:

  • Description: Ergonomically designed water bottles with hand straps or small pouches that fit in the palm of your hand.
  • Pros: Immediate access to hydration, keeps your back and waist clear, good for specific hydration needs.
  • Cons: Can disrupt natural arm swing, potentially leading to muscular imbalance over longer distances; very limited storage for other items.
  • Best For: Shorter runs where only water is needed, or as a supplement to other carrying methods.

• Armbands:

  • Description: Strapped to the upper arm, typically designed to hold a smartphone.
  • Pros: Keeps hands free, good for listening to music or tracking with a phone.
  • Cons: Can feel restrictive, potential for skin irritation/chafing, limited capacity (usually just a phone), can subtly affect arm swing.
  • Best For: Short, casual runs where a phone is the primary item to be carried.

• Pockets (Built-in to Apparel):

  • Description: Many running shorts, tights, and jackets now feature integrated pockets, often zippered or with internal mesh.
  • Pros: Convenient, no additional gear required, seamless integration.
  • Cons: Limited capacity, items can bounce excessively, potential for chafing if items move, not all pockets are secure.
  • Best For: Very minimalist carrying (e.g., a single key or gel) on short, easy runs.

• Drawstring Bags / Small Backpacks (for commuting/longer hauls):

  • Description: Traditional lightweight backpacks or simple drawstring bags.
  • Pros: High capacity for larger items (e.g., a change of clothes, laptop for commuting).
  • Cons: Significant bounce, alters gait and posture, increases energy expenditure considerably, potential for back and shoulder strain. Not designed for optimal running performance.
  • Best For: Commuting runs where the primary goal is transportation rather than performance, or extremely casual, slow-paced runs where comfort is prioritized over speed and efficiency. Use with caution and acknowledge the biomechanical compromises.

Optimizing Your Carry System

Once you've chosen a method, a few strategies can enhance your comfort and efficiency:

• Test Before You Go: Never try a new carrying system or a heavily loaded pack for the first time on a long run or race day. Test it on shorter, less critical runs to identify any issues.
• Pack Smart: Distribute weight evenly, especially in vests. Place heavier items closer to your body to minimize leverage and bounce.
• Adjust for Snugness: Ensure all straps are tightened appropriately to minimize movement without restricting breathing or circulation. A snug fit is key to reducing bounce and chafing.
• Consider Hydration Needs: If using a bladder, ensure the hose is easily accessible and doesn't flap. If using bottles, check they are secure.
• Reflect on Your Run Type: A casual jog around the block has different requirements than a 20-mile trail run. Match your gear to the specific demands of your activity.

The Importance of Minimalist Carrying

From an exercise science perspective, the less external load you carry, the more efficiently your body can run. Every gram adds to the energy cost and potential for biomechanical alteration. Prioritize carrying only the absolute essentials for your run. If an item isn't critical for safety, hydration, or navigation, consider leaving it behind.

Conclusion: Tailoring Your Solution

There is no single "best" answer to where you put your bag when running. The ideal solution is a highly individualized choice, balancing the necessity of carrying certain items with the desire for comfort, efficiency, and an unhindered running experience. By understanding the biomechanical implications and considering the practical factors, runners can select and optimize a carrying system that supports their performance and enhances their enjoyment on the road or trail.