This travel essentials post was revised and updated in 2024 as some of my favorite products are no longer in production. I hope this list of what runners pack when traveling helps you to pack for your next adventure!
What do runners pack when traveling?
If you surveyed 100 different runners, you will get 100 different answers. Runners are a different breed of athletes. Some runners need just the shirt on their backs and sneakers on their feet and they are ready to roll. While others (like me) need a bunch of accessories to run.
However, when it comes to traveling and running, there are additional questions runners must ask themselves.
“Will I be able to run outside? Or just indoors on treadmills?“
“Do I have to cover my shoulders, or can I wear a tank top?”
“Will my running bottle fit inside of my suitcase, or do I need to leave it behind?”
This list of what runners pack when traveling is not just the obvious shirts, shorts, and sneakers kind of list. This packing guide includes my favorite items and things that you may not have thought of.
- Accessories
- Sneakers
- Clothing
- Water Bottles
I have broken it down into (3) parts just in case you are not sure whether you will be running indoors, outdoors, or both.
Let me help you avoid any bumps in the road (no pun intended) with this list of what runners pack when traveling.
Part 1: Indoor and Outdoor Running Essentials
Blister Balm
It may look like a mini deodorant, but it’s the number one chafing fighter for what runners use for chafing. Rub it on the backs of your ankles, inside of your thighs, and if you are male – your nipples (yeah, I said it).
You can avoid the inevitable nipple chafing if you use an anti-chafing balm. It’s super compact so there is no excuse not to bring it. And ladies – it can also be used when wearing heels to stop uncomfortable rubbing.
Stop the chafing here: Better Blister Blocker
Massage Ball or Roller
Massage therapy is very important before and after running, especially when you are traveling.If you have room in your suitcase or backpack, a collapsible foam roller like the one from Brazen can release the tension in those sore muscles in an instant
If the Brazen roller is too large, the next best option is to get a massage ball. You will get the same effect from the lacrosse ball as you would from the rollers. It will just take a little longer to roll out since the circumference of the ball is smaller than the roller.
Get your relief here:
Massage Lacrosse Ball for Myofascial Release
Sneakers
An obvious item that runners pack when traveling is sneakers, but which sneakers are the most compact for traveling? The answer is On Clouds. Not only are they amazing running sneakers, they can easily be folded or squeezed into a backpack, saving room.
On Cloud, Sneakers are also super lightweight and do not add any bulk to your bag. But not everyone can wear On Clouds* or afford them for that matter.
I use both On Clouds and Asics Gel Noosa Tri sneakers. The Tri 9 sneaker is an older, less expensive model, but they contour to my foot better than the newer models.
You can find older models of certain sneakers on DHGate.com. They take a little longer to ship to you if you are in the United States as they come from China, but are less expensive than the newer models.
Buy your new sneakers here: On Cloud Running Sneakers
*Always go to a running store to get fitted by a specialist before purchasing any running sneakers.
Part 2: Outdoor Running Essentials
Pack a Shirt with Sleeves
Don’t get caught in an inappropriate outfit in a new country that you are running in. Research what is appropriate for you to wear when walking in the streets and adhere to that rule when running outdoors as well.
If you are going to be running through Muslim countries, like Malaysia or Morocco, you need to cover your shoulders. Yes, you may be hotter when trying to stay in shape while traveling, but you need to be respectful in certain countries.
Shirt with sleeves: Swiftland Running T-shirt
Water Bottle (Outdoors)
Not everyone needs one, but I wouldn’t be caught dead without one. Call it a crutch, or maybe I just get nervous when running in a new city of going too far and then needing water and can’t find any, but I refuse to run without one.
You have a few options for running with water. You can wear a wrist strap, or a belt, or just hold a plastic bottle of water in your hand. I like the handheld water bottle.
I know it is not best for my running gait, but I also wear a belt to hold my phone and keys (see below). The wrist strap is also more compact to pack in a backpack or small suitcase, than an entire belt.
Wrist Strap Water Bottle: Nathan QuickSqueeze Insulate Handheld Water Bottle
Belt Strap Water bottle: Waterproof Running Belt
Running Belt
If you hate wearing an arm band while running to hold your phone, then wear a belt. This is how runners hold their phones. They are compact and small enough that they will not take up a ton of room in your suitcase or backpack. You can also use the belt when hiking or touring the local sites.
I use the Flip Belt Zipper Running belt that I purchased at the Walt Disney Half Marathon. It has two front pockets, one with a zipper and one without, and a small rear zippered pocket as well. It fits snugly around your waist and doesn’t ride up.
Buy your new belt here: Running Belt
Visor or Hat
You may not want to pack two pairs of sunglasses while traveling, one for day use and one to get all sweaty when running outdoors. To solve this dilemma, use a visor.
My visor was free, it came in the gift bag from the race in Paris I completed. A soft visor is easily foldable and takes up no space. Plus, you can use it at the beach as well.
Get your new visor here: Underarmour Sports Visor
Part 3: Indoor Running Essentials
Headband
If you are inside running on a treadmill, a headband is extremely useful if the gym does not provide a towel to wipe your sweat. The headband pictured above is made by Thirteen Fit Apparel however nowadays I use a Pearl Headband as it doesn’t ride up as much.
Get your new headband here: Pearl Running Headband
Water Bottle (Indoor running)
I am obsessed with the Hydro Flask Water Bottle. Yes, it can be bulky if you are a light traveler. However, I never leave home without it as it keeps the water cold for up to 12 hours!
It can be used at the airport, at the gym, in your dorm room, while hiking, or even when you go to a co-working space to get some work done.
But the key to this bottle is to have two different caps, the one that comes with it, and a cap for the gym. You can find both items here:
Buy the Bottle : Hydro Flask 12 oz Water Bottle
And the cap: Hydro Flask Sport Cap
Please note that some of the links on the website are Amazon affiliate links. I may earn a commission if you decide to purchase after clicking the link. I use all of these items and recommend them, because they are helpful and useful, not because of the small commission I may earn.
Nice! I always pack my running shoes. I have a friend who has done marathons on all seven continents. That’s out of my league!
Wow that’s amazing. I am a short distance runner for sure but love seeing new cities quickly on foot!
Great packing list for the devoted runner!
Thanks! I can’t live without these items.
Not a runner but loved the info anyway. Maybe I can apply these to walking.
Oh Absolutely, I only began running 5 years ago, had refused to run before that!
I love how this post is so through with these essentials as well for running.
Thanks!
I absolutely love running! I haven’t yet ran a full of half marathon but have been running for 11km and it’s such a delight! Thanks for sharing what to pack, I generally take my trainers, track, tee and I’m good to go:)
You are better then me then! I require so many things, I know they are probably crutches but hey, whatever works!
Now this is the first time I am reading about a runner and requirements. Wonderful.
Thanks!
I’m not a runner but these are some great tips! Thanks for sharing.
Great post! Although I am not a runner yet, I hope to start soon.
I do not know if I would have even thought of nipple chafing while running. Why do you say that that is a concern for men specifically?
Usually sports bras for woman and made of a material that reduces the chances of chafing. But men usually wear a spandex or polyester shirt right against their nipples, so it greatly increases the risk of the chafe. I never had issues but my male friends used to use bandaids until the blister blocker came out!
These are such greats tips and the products you suggested sound awesome!!
I only carry a bottle of water sometimes but I generally I carry nothing, Anything beyond that I can’t manage.
I used to be that way, but I got into the habit of having all this stuff with me and now my runs go better, go figure!
I never thought about these essential packing you are needed to do for trail running. Thanks for sharing this informative post.
You are very welcome!
These are the must to take things for a traveller who loves running. It just a matter of staying healthy. Thanks for sharing this post.
Love these tips! I can’t run outside without my running belt.. it’s the greatest invention! And great idea on using a headband when on the treadmill. I’m always dripping sweat and only have my shirt to wipe it on.
Glad you like them! I literally cannot live without my headband, its the only one I will run with.