Carbohydrates are a fuel source for our running so for sessions longer than an hour you might want to pack a snack or two in your runners waist pack. Unfortunately we do not always have the time to stop by our neighborhood grocery or athletic store before we run. If this happens to you and it does even to the most organized runner we have put together a few quick suggestions to tide you through such a dilemma.

A convenient way to incorporate carbs in your training session is a sports drink. Sadly sometimes our memory slips and we think we have stocked up enough at home only to realize that we have miscalculated and have drunk it all. A good DIY substitute is a combination of water around 24 ounces then add 1 teaspoon of lime juice, 2 teaspoons of honey, 8 teaspoons of sugar and a third of a teaspoon of salt. Mix well and store in your water bottle.

If like me your stomach starts growling after about two hours of running then I’m sure you are in the habit of bringing an energy bar in your runners waist pack. An ideal substitute if you find yourself energy bar-less is the ever popular fig bars. Two of these can supply around 90 calories as well as 22 grams of crabs which is equivalent to a Clif Bar or PowerBar that contains around 22 to 45 grams of carbohydrates. Stomach growling solved!
 

If you prefer popping energy chews during workouts then a childhood favorite, gumdrops ought to do. I’m sure you have a pack or two hiding in your cupboard somewhere. Each energy chew usually has around 5 grams of carb and gumdrops around 4. Last but not the least is for those who prefer energy gels while running. These little packets have around 22 or more grams of carbs and are usually taken with water to hasten the delivery of energy to the body. A simple yet effective substitute is a jelly pack (mini jams usually seen in diners). Although they only have around 13 grams compared to an energy gel pack’s 22 they provide two types of sugars and taste pretty good. Just bring a bit more in your runners waist pack.      
 

Runners and exercisers carrying running workouts and exercises outdoors have a special need of a perfect kind of waist pack for them. Such a waist pack for runners must be spacious enough to let runners keep their necessary requirement items and basic accessories with them in it.

Such waist packs for runners are especially designed with a pocket for water bottle and some small pockets are there in the waist pouches to keep tissues, keys and cell phones in them. The fanny packs are another kind of bag which is especially designed to facilitate runners, exercisers, and travelers as well.

Runners can have running water belts to facilitate them with the ability to drink water during running. Such running packs are a great way to let runners control their thirst and keep themselves away from the sunstrokes during exercises and workouts.

Hydration waist pack is also a great option for runners to let themselves run and experience the perfect running exercises without facing any dehydration issues at all. Such a facility also gives rise to the use of running waist pack to let them run conveniently.

These kinds of bags are always helpful and perfect for runners. Runners as well as exercisers can carry the running bag and waist bag to let them run comfortably. The complete accessories of runners are important as they let them have a comfortable running and have a series of comfortable exercises as well.

Runners have a great urge to keep their body in shape and in its perfect from. The use of such running packs has made their task easier and this is why running outdoors is now a convenient task for runners.

Runners are able to carry their basic accessories with them. Such accessories make it far easier for them to have their water bottles in the running waist packs and other basic necessities with them as well. The use of such packs is a great sort of ease for runners. This is why runners always choose to have these running backpacks with them throughout their running and exercise time periods.

I started running as a form of exercise more than two years ago and one of the things I never leave home without is my Maxpedition waist pouch. As a girl who loves buying bags one would think that I would probably have several waist pouches by now by different manufacturers and of different styles and materials. In truth, even though I am forever pushing my boundaries as a runner and have lengthened my training sessions and included different terrains and a variety of activities like day hiking my Maxpedition waist pouch has proudly seen me through many running adventures. 

This capability of the maxpedition gear to grow with you is possible because they designed their waist packs to be modular. This means that you can combine your base unit like the M1 with other bags or accessories via their “snap and anchor” modular expansion system. So for example you can combine your waist packs with bigger backpacks when going hiking or camping. If you are running short distances then the M1, 2 waist packs will do but for extended running sessions you may need to add accessories which can carry more water or energy drinks to avoid dehydration. Accessories like the hook and loop 1L water bottle holder or the 12” x 5” bottle holder that can hold 750 ml of your favorite hydration booster. If you plan on hiking in rough out of the way terrain you may need a first aid kit and once again the designers thought of that scenario with the FR-1 pouch. All types of Maxpedition waist pouch are made of sturdy material and will definitely outlast most if not all other brands, I’ve had mine for a couple of years and the ends have not even frayed yet. These packs not only grow with you function wise but due to it being what the manufacturer calls “Hard use gear” I’ll keep you company for many an adventure.
 

Running as exercise is wonderful for novices because you do not need to start with a lot of expensive equipment. As you know one of the excuses many people have about starting an exercise program is that they do not have enough money to support the endeavor. With running the gear needed is about as basic as one can get, this does not mean however that as you mature with the sport that it will no longer be challenging. On the contrary running is also flexible and you can tailor a workout that can fit the specific needs, experience and abilities of each runner.

So what does one need when a novice is just starting his or her running adventure? At the top of the list is a pair of running shoes. Please keep in mind that a good pair need not be an expensive pair. This does not mean however that any kind of shoe will do, running shoes are after all made with specific solutions for the runner in mind so tennis shoes or sneakers just won’t do. A runners waist pack or hydration belt is also important. If you are engaged in a physical activity dehydration is always a concern so be sure to grab a runners waist pack that can carry your liquids as well as a few essentials when running like keys, cash and identification. What one wears may seem insignificant but we have a few pointers that can make running much more comfortable. Many overdress when they initially start a running program. This is due to the fact that after a couple of minutes you start to warm up and your body will feel about 20F hotter. There is therefore no need to use long sleeved tee shirts and tights with sweatpants unless it’s very cold.

It may seem odd that something as seemingly insignificant as the proper runners waist pack can help one perform better. Waist packs commonly carry for us necessary items while keeping our hands free. In the case of runners, waist packs may contain liquids for hydration, energy gels or bars for longer training sessions, a form of identification, keys, some cash and perhaps a mobile phone thrown into the fray. The usual issue however with this necessary gear is the fact that it usually bounces around the hips during running which can cause bruising and general discomfort.

The using of a runners waist pack that bounces however is not only a distraction but it can also prevent you from achieving your running goals. In order for an individual to run at a faster pace there are several aspects of running which distractions can affect negatively.  Tempo is one of the racing skills that a bouncing waist pack can affect. Tempo is ones’ capability to comfortably run at the pace of a race. This is more sustaining one’s speed during the early to middle parts of the race. The runner’s rate of motion needs to be smooth and the runner focused. Distractions like a hydration bottle digging into ones’ hip can cause one to lose focus and in so doing one’s tempo, and in a competitive race small things like this can mean winning the race or coming in second. Speed is another skill that can be influenced by distractions. Speed is the runner’s skill in surging forward at the end of the training or race. If the weight of the runners waist pack is distributed unevenly and bouncing occurs then the results of the later part of the race can be jeopardized. In order to avoid such issues be sure to fit your gear in the store or simulate running movements before you purchase your runners waist pack.
 

With all the free advice being thrown around about hydration before, during and after exercise, it’s a wonder that we can still decide what to put in our runners waist pack these days. Dr. Casa the director of athletic training education at a well known university warns that many people end up with negative results simply by adhering to rigid hydration requirements. Every individual is different and drinking a strict amount of water or other liquids without customizing to your situation and needs is not a healthy road to take.

So how do we customize our fluid intake without under or over doing it? Dr. Casa gives these very simple tips to make your hydration needs easier to monitor and address. A simple test as to whether we have enough liquids in out body is to look at the color of you pee. If the color is a light shade like lemonade then you are still good, if it becomes darker take in some liquids as this may mean your body’s liquid level is not ideal. Next, utilize your bathroom scale. Jot down your weight before and after your running session. If you weigh more after the exercise then you may be over hydrating, drink as per your thirst and not just drinking to anticipate it. If after your running session your weight drops then you may need to drink more fluids because you should only be losing not more than two percent of the weight of your body according to specialists. Another tip is considering packing sports drink in your runners waist pack instead of just water. Since you lose more than just water when run you will need to replenish these salts you have used up. Finally avoid sugar in your drinks. Fruit juices, sodas and other sweet drinks that contain a high level of sugar content force your intestines and stomach to work harder and liquids are not absorbed as fast as needed. So before you pack your runners waist pack with liquids for your run first keep in mind our simple tips.
 

The contents of one’s runners waist pack may not all be the same. This is because needs may vary according to how long your running session is going to be as well as the time and area you are running in. Regardless of how long or where you run there are some universal runners waist pack must haves that should never be left at home.
Identification, you must always have an identification card or tag on you. You might think it paranoid but one never knows when an accident may happen. Identifying who you are and being able to contact your relations speedily for data on your health conditions has saved lives. Hydration, how much you bring will of course depend on how long your run is going to be and how accessible water or other liquids are along the way. This of course has everything to do with your health and maximum performance as many studies have shown. Another item one should not leave the house without would be keys. It could be your house or car keys but I’m sure no one would want to be locked out. Our next waist pack item is emergency cash and I think that having some on your person at all times is self explanatory. One more nifty gadget a runner may or may not bring as some would disagree with my opinion is your mobile phone. I think it is necessary provided you still have coverage where you are running and my justification is of course emergencies. I think that if you compile all the rescue videos that were aided by cellular phone use we would not doubt how helpful it is to have one while you are running. Other additional things you might want to bring depending on the situation is an energy bar or gel if your run is a bit longer, sunglasses if you are training in the morning and if you are a woman and running alone in the city a pepper spray is not a bad idea.
 

With so many gear choices in the market for your typical runner you’ll probably get to this particular crossroad sooner or later. Which would you prefer a runners waist pack or bottle belts? If you are a worrier like me then perhaps this question would seem moot and academic because the extra space would definitely give the runners waist pack an edge over bottle belts. However with the new bottle belt styles these days it may not be a done deal.

The first time I saw a bottle belt it just did not seem to be the logical choice for me. It was admittedly a good hydration system with 2 to 4 bottles anchored to a belt. The bottles were not placed inside a pouch; rather they were clipped to the belt. This meant that when you needed to drink it was easier to access your water bottle as there would be no need to fumble with a zipper or button. Still easy access did not convince me because I always carried other needed items whenever I ran like keys, some cash, an ID and a small mobile phone. This meant that a runners waist pack was the choice for me even though I found that it bounced a bit more than bottle belts do when I would run faster. Recently however bottle belts have started becoming modular in that their designs now incorporate add on pouches which can house the small necessities we need to bring on our runs. The Runlite hydration belt series for example combines a great bounce free non-chafing belt with easy click in bottle holders and add on storage pouch for your cash, keys, ID and mobile phone.

For those who still feel more comfortable with a runners waist pack there are models that now hold hydration reservoirs with drinking tubes that allow easy drinking access like the Camelback Alterra. They are also ergonomically designed to reduce bouncing. 
 

What I love about running as a form of exercise is its simplicity. With shoes, sports apparel and a runners waist pack you were good to go, nowadays it’s a bit more high tech.

It starts with better running shoes, then special apparel and runners waist packs. Later on you’ll begin wondering about energy drinks and maximizing your run. All of these little improvements to make running more enjoyable and fruitful will start to matter to you as you grow with the sport. This list has recently added another component to the lengthening list and these are Apps for your smart phone to further enhance your training. With the advent of smartphones having GPRS capabilities Apps for running have started sprouting and we will be introduced to three today. All of them are relatively inexpensive at $9.99 or less, Nike+ $1.99, Runkeeper $9.99 and iMapMyRun $4.99. In general all three gives you route visibility on a map, upload your information on the web and post or tweet your stats to Facebook. All the Apps also inform you regularly about your training progress so you can just leave it inside your runners waist pack and not worry about having to pull it out and read it. The difference therefore lies in its individual interfaces and which works with you best.

Runkeeper has the most features and you can even program your target speed so that if you lag behind it will keep reminding you to pick up the pace. You are also able to program interval training so if you want to walk for 10 minutes after a fast paced 30 minute run you are able to tailor the session. The iMapMyRun can control your music using the app so you don’t have to exit it if you want music for your run. For $4.99 it talks to you to update your progress but is a bit simplistic with its training and motivational features which are very basic, conversely programming it is not idiot proof. Nike+ boasts the voices of Paula Radcliffe and Lance Armstrong to encourage you. It also has a nifty pick me up “power song” of your choice that you can play when your spirit is weakening. It even helps you analyze your training post run, it combines the map with your speed graph for better visualization.
 

When I started on my journey to become healthier through exercise I chose running as one of the means to achieve this health goal. One of the reasons for this decision is the fact that I did not have to enroll in a gym as my budget was a bit tight and that people reassured me running required very basic reasonably priced equipment. Advisers of mine also boasted that running gave you a sense of accomplishment not many exercises can. So when I started on this road to health I readied my running shoes, socks, comfortable exercise clothes and of course a waist pouch. I opted to invest in a reasonably priced modular Maxipedition waist pouch (around $30) as advised by my running mates because I had heard of its quality as well as its versatility. I knew that when running you could not count on the water cooler or a locker nearby so one had to have a pouch of sorts to contain necessary items. I also realized that as I trained more on the activity my needs would change and purchasing a waist pouch that could be customized was a logical step.

I had started with a very basic M1 Maxipedition waist pouch that could hold essentials such as car keys, an ID, some cash and a mobile phone. Since it had more space than I initially thought as my necessary items fit in just the smaller pockets I was even able to place a small kid sized water bottle inside the pack. As I started with very short runs the small kid sized bottle was just enough to keep my throat from becoming parched. Later on as my running time increased I was pleasantly surprised to find out that the Maxipedition line had available different sizes of water bottles that could be conveniently attached to the waist pouch or the belt through their snap and anchor expansion system. There were also other accessories that you could add to accommodate carrying more items while you are running, day hiking or pursuing other exercises. It’s also very sturdy and will last years just like my Maxipedition waist pack has outlasted my running shoes and the running gears that I started with.
 

Proper hydration is a facet in running that has to be planned if an individual cares not only about maximizing results but also about safety. Dehydration and more recently over hydration are conditions that athletes and regular people alike have to be informed about and plan for each and every time they pack their runners waist pack for another round of training and or exercise. While dehydration is excessive bodily fluid loss which may cause not just thirst , dizziness, cramps and disorientation (to name a few) its opposite over hydration or Hyponatremia comes about when an individual drinks too much water or liquids that his or her blood sodium level is diluted. This can turn into a very serious condition and has been known to cause death in at least two marathon participants in the last couple of years. With new research and information our ideas concerning hydration could be obsolete and we are still not aware of it. This article brings to light some of the important revisions on how experts now view hydration to better help us with planning what we bring in our runners waist pack.

First were often warned that if we get thirsty then by that time our bodies would have been impacted negatively. Because of this belief we were encouraged to drink ahead of our thirst. Now we are asked to drink according to our thirst partly to derail over hydration and because recent studies have shown that too much liquid intake can also cause its own set of problems which hinder maximal performance.  Next, experts also claimed that water and sports drinks are created equal when it came to hydrating, now experts suggest that sports drinks do have an advantage over pure water because water is not the only thing we lose when we sweat. We also lose sodium and other electrolytes, components that are not replaced when we only drink water to hydrate ourselves and whose absence does affect performance as well as our health. Although water is perfectly acceptable on short running sessions prolonged ones would need the replenishing of these electrolytes. Remember to take note of these two updated concepts the next time you get your runners waist pack ready for training.

Waist packs are used for a variety of situations, some use waist packs for running, short hikes, walking and even as a handy carry-all while travelling. Wherever you are, these practical pouches offer a hands free way of bringing along personal necessities.
 
Waist packs or fanny packs as some call them should rest comfortably on the lower back (hence the name fanny pack) and has straps that are fastened at the front. The strap should be fastened snugly so that excess movement is minimized when involved in an activity but not so tight that it hinders movement. Due to the fact that many companies manufacture waist packs there are literally dozens of these bags on the market and most can adequately carry out their function, waist packs for running however do have slightly different requirements. Running enthusiasts explain that their waist packs bounce or jiggle more because the activity they perform is more rigorous than walking, hiking or sightseeing. Also the pack may need extra room as they usually carry more than one small water bottle when they train. As a tip, seasoned runners recommend that waist packs for running needs to have wider straps so that it will sit more comfortably even with the added weight of the liquid. If the belt has a bit of stretch in it then it clings more to its proper position without restricting movement or breathing. Another feature to look for is if it is shaped ergonomically. Packs designed this way are able to fit the natural shape of the body better as you will be able to fasten it securely and easily above the hips. Other packs aside from the front straps also have side straps for an even more secure and stable placement. Lastly, if you run at night then a pack with reflective materials is a logical extra precaution to take.

Liquid hydration is not the only consumable product that you often find in a runners waist pack these days. With the awareness growing among runners about having enough hydration and energy to maximize your running potential the market now has numerous choices when it comes to “energy products”.

Energy from sports drinks is probably the most popular form that runners are familiar with. Drinks like Powerade and Gatorade can provide us with not only much needed hydration but also a boost of energy when the carbs in our immediate system becomes too low. Although the body can convert fats to carbohydrates for added energy, this conversion process is much too slow. Hence for fast energy these drinks were specifically created to be used during strenuous activity to provide energy with around 50 to 80 calories per serving. Energy drinks are also formulated with a variety of carbs that maximize the muscle’s energy sustaining characteristics. An alternative source of energy that is now gaining popularity in the runners waist packs of the world is the energy shot like red bull and Monster energy. The term energy shot however is not quite accurate since this product is more of a stimulant than an energy provider. Some brands have as little as 8 calories a serving but what energy shots have in common is a hefty dose of caffeine, B vitamins and or taurine in it. Caffeine is one of the main ingredients because it stimulates the brain as well as keeps it from sensing that the body is fatigued which leads one to “think” their body is “energized”.

The last energy product for our runners waist pack is the power packs. These energy gels or gummies are advertised to help one exercise longer. At around 90 to 120 calories per pack most experts advise drinking 16 ounces of water every time you consume one.