The Ultimate Runner’s Gear Guide

By Ben Lucas, Director of Flow Athletic and head coach for the Sydney Marathon

If there’s one thing I’ve learned about running, it’s that suffering is optional. Sure, running itself is hard–especially when you start pushing past your comfort zone–but the right gear makes a world of difference. Whether you’re smashing out 5Ks before sunrise or prepping for your first marathon, here’s the ultimate kit to keep you fast, fresh and functional. 

Everyday Running Essentials

For the daily grind, simplicity is key. You don’t need to carry half a sports store with you–just a few non-negotiables that keep you comfortable and moving efficiently.

• Running belt -You don’t want to be that person awkwardly clutching your phone in your sweaty hand for 10km. A belt keeps your essentials secure and distraction-free.

• Shokz headphones – Bone conduction tech lets you keep the music going while staying alert to traffic, cyclists and rogue pedestrians. 

• Sunglasses -Your future’s bright, but more importantly, so is the sun. Protect your eyes.

• Apple Watch – A cold, hard look at your pace, heart rate and distance–no more guessing or wishful thinking about your speed.

• Compression shorts/socks – Improved circulation, better recovery and less muscle fatigue. What’s not to love?

• Step One Underwear – If you’ve ever had your thighs wage war against each other mid-run, you’ll understand why these are a must. They’re anti-chafe, insanely comfortable and their new CloudMesh tech makes them even more breathable.  

Long-Distance and Marathon Must-Haves

When you’re running beyond 15km, things get serious. Hydration, fueling and comfort become non-negotiable. Here’s what you’ll need:

• Soft flasks for water/electrolytes – Cramping is the enemy. Over 15km, this is essential. In races, water stations exist, but having your own backup is always a smart move.

• Nipple tape – If you’re a guy running a marathon and skipping this, you’re braver than most–may your nipples survive the journey. By kilometer 30, your shirt will feel like sandpaper. 

• Chafe cream – One long run without this, and you’ll never make that mistake again.

• Headlamp – If you’re training in the dark, don’t rely on street lights. Run smart. 

Recovery and Performance Boosters

Running is only half the game–recovery is where you actually get stronger. Skip this part, and you’re signing up for soreness, tightness and eventual burnout. 

• Foam roller and massage gun – Because walking down stairs shouldn’t feel like a punishment.

• Red light therapy tool – Red light therapy is backed by solid research and used by elite athletes to accelerate recovery and reduce inflammation. Think of it as a recharge button for your muscles, helping you bounce back faster between workouts.    

• Caruso’s Magnesium – Here’s the deal: magnesium is crucial for muscle health and function, reducing muscle cramps when dietary intake is inadequate. Caruso’s offers it in powder or tablet form, so you can pick your weapon of choice and keep your body in the fight

Training Wisdom to Live By

Running isn’t just about putting one foot in front of the other–it’s about strategy, patience and not making the same rookie mistakes twice. Here’s what you need to know.

• Hydration: If you’re running over 15km, carry water. If you’re racing, know where the water stations are–but always have your own backup plan. 

• Fueling: Eat light at least an hour before a long run. Think coffee, banana, or peanut butter on toast–nothing that’ll have you regretting your life choices mid-run.

• First Runs: If you’re a beginner, start with 2-3 km and build gradually. If you’re more experienced, start at 5km and ramp up.

• The 80/20 Rule: 80% of your training should be at a low intensity, 20% should be high-intensity. High-intensity runs spike your cortisol and increase injury risk, so don’t overdo it.

• Marathon Prep: Break in your race-day gear at least two weeks before the event. Blisters and chafing should never be race-day surprises. 

Final Thoughts

Running is meant to challenge you, but suffering from bad gear is entirely avoidable. Get the right kit, train smart and you’ll not only run better–you’ll actually enjoy it. Now lace up, get out there and chase those PBs.

Want more? Click here for Running Essentials From the Man Who Has Run 46 Marathons  – Tech Drive Play