14 Training Tools To Help You Prep for a 26.2-Mile Run This Fall

This free app from Nike offers an expert-backed marathon training plan, along with guided runs with advice for every mile from Nike run coaches—including the super-motivational Coach Bennett. It takes the guesswork out of training while also giving you the flexibility to choose between three and five runs a week or add extra miles if you’re feeling spicy. As a veteran runner, I didn’t think I needed this kind of app to help me train, but once I started using it earlier this year I quickly got hooked: With a coach in my ear, I can nerd out on running while running, soaking up smart insights that have shifted my approach to things like warming up and recovery.

Long runs call for lots of hydration. Unless your route takes you past multiple water fountains (or somewhere you can stash water bottles ahead of time), you’re going to need to carry your own fluids with you. This soft flask from Nathan straps right onto your hand for easy, grip-free carrying, and it collapses as you empty it so there’s never any sloshing around.

Once your runs are longer than 75 minutes, you’re going to want to eat about 100 calories every 30 to 40 minutes to keep you going, Jeff Cunningham, the official running coach for BPN, previously told Well+Good about marathon fueling. If that sounds like a lot, remember that training runs aren’t only about training your legs—you’re also training your stomach to take in the necessary fuel to avoid hitting the dreaded “wall” that can happen when your muscles run out of glycogen. Huma Chia Energy Gels are a popular easy-to-digest option for marathon runners with finicky guts. (Pro tip: Throw them in the freezer before hot runs for a cool treat.)

When you’re sweating for multiple hours, you need more than water to stay hydrated: You also need to replenish your electrolytes. Although most popular gels and chews will offer about 100 milligrams of sodium per serving, you need around 500 to 750 milligrams per hour while running to maintain healthy levels, according to Cunningham. That means you’ll probably want to sip on something with electrolytes in it. Traditional sports drinks like Gatorade are one option, but if ingesting too many carbs on the run gives you GI issues, check out Nuun’s tablets, which come with only one gram of sugar.

If it’s bright out, make things easier on yourself and throw on a pair of sunnies. “It takes energy to squint—it takes energy to bunch your face up,” says Bennett. Goodrs are designed for runners with a special no-slip grip that holds up on even the sweatiest runs. And at just $25, any wear and tear is NBD.

Something as mundane—but annoying—as chafing can majorly impact how much you enjoy running. “Chafing is really common,” says Bennett. “So guess what? There’s literally stuff for chafing for runners. Get yourself some.” Rubbing a little Body Glide on any hot spots before you head out the door can make all the difference between looking forward to your miles and dreading them.

A good smartwatch will be far more reliable (and convenient) for tracking your pace and distance than trying to use your phone. It will also give you insights into metrics like your cadence and heart rate, which can assist any attempts to improve your running form and also get faster. There are tons of smartwatches available, including many that will cost you a pretty penny, but if you’re looking for basics that will give you running metrics, you can’t go wrong with this Garmin Forerunner model.

Although we love it whenever our running shorts have enough pocket space to stash a phone, gels, and anything else we need on the run, the reality is that there will likely be times you need additional space for storage. The Spibelt is a tried-and-true runner’s favorite, with an adjustable waist belt (up to 47 inches, with extenders available) and an expandable pocket that securely holds a surprisingly large amount of stuff.

Bennett recommends that all runners keep a running log to reflect on your runs and spot any patterns. “Remember: You are your own best coach,” he says. “You can notice, You know what? I have much less chafing the earlier I start—I think it’s the humidity.” Journaling about your workouts can also help you stay motivated, giving you an opportunity to reflect on your wins and see your progress over time. Although any blank notebook (or Google Doc) will do, having a dedicated running journal like this one might give you the inspo you need to actually use it.

Some runners may swear by massage guns, but I’d argue that these portable compression boots are an even better post-run recovery treat. A smaller (and less expensive) version of the Hyperice’s Normatec Legs, these sleeves fill up with air to squeeze your muscles and get your blood flowing. They’re meant for your calves, but I also use them on my thighs, and they work pretty darn well there, too. They help my legs come back to life after a long run and also decrease soreness the next day.

It may sounds cheesy, but it’s no less true: The most powerful recovery tool you have is sleep, so do whatever you need to get all the zzzs you can. “Our bodies are best at recovering while we sleep,” says Bennett. “Make sure you’re setting yourself up to have good sleep. We sleep best when it’s cold—about 65 degrees—and in dark rooms, so invest in an eye mask.” I swear by this super comfortable sleep mask that blocks light effectively without putting any pressure on my eyelids.

One of the joys of running is getting outside in the sunshine. But that also means you need make sure any skin that’s showing is covered with sunscreen. “Another thing that takes energy is dealing with a sunburn, recovering from that burn,” says Bennett. “When you’re recovering from the long run, you don’t also need to be recovering from a sunburn.” Let your body focus on healing your muscles without adding skin damage to the equation. This lightweight, sweat-resistant option from Supergoop! will do the trick without feeling sticky on your skin or burning your eyes.

Fair warning: Doing lots of runs also means doing lots of laundry. And sweat-wicking sports fabrics are infamous for getting extra stinky—our sweat bonds to the synthetic fibers, and over time, the resulting odor can be difficult to get out, Katie Brown, owner of Rytina Fine Cleaners, previously explained to Well+Good about the cause behind that perma-smell lurking in your leggings drawer. A detergent designed to wash those synthetic performance fabrics can be more effective at getting out those less-than-pleasant scents, while also preserving your running clothes’ special features like sweat-wicking and water repellant abilities.

While health pros are divided on whether chocolate milk is really the ideal recovery beverage it’s cracked up to be, there’s one thing they can’t deny: It’s a delicious treat to look forward to at the end of a hard run. And for runners who can’t stomach solid food within that critical 30-minute window post-workout, a cup of chocolate milk might be one of the only tolerable options. And it doubles as a way to rehydrate. Don’t tell me that’s not a solid post-run celebration.