Carrying water for long runs can be tricky, and choosing the right gear for the job is important for runners like me who care about having an efficient system. The best hydration gear is a very personal thing, but I'll share what works for me for all of the different types of long runs that I tend to do.

I used to carry water with me on nearly every run. I might do that again when training for a specific race where I'll need to carry a lot of weight, but these days I only bring water on runs that are about 90 minutes or longer. Same goes for calories.

When racing or training hard I like to drink about 20oz of fluid and consume about 200 calories per hour. I'll modify this plan as needed, for example in hot or humid weather I'll drink more, and in the later hours of an ultra or long mountain run I'll often eat more.

On the other hand, during easy long runs I like to eat and drink less than I "need" in order to teach my body to perform when deprived of calories or even fluids. Of course this needs to be done carefully, and I'm always quick to rehydrate and refuel after the run.

Long Road Runs: When I go for my long run on pavement or dirt roads I usually don't count on being able to refill my bottles, so I need to carry all of my water with me. I usually carry 30oz of liquid using a combination of a 10oz handheld and a waist belt with two 10oz flasks.

This works well for me because when running on the road I don't like too much weight in my hands as it affects the arm swing, so the 10oz handheld is a much better choice than a 22oz. And I don't mind waist belts on the road as my running is smoother and bounce is less of an issue. 

With 30oz of water I can run for about 3hrs, which is the longest I ever do on the road. It's less water than I should be drinking over 3hrs, but again I don't mind getting by with less so that my body learns to more effectively utilize fluids in races. Note that on a hot day or when doing a fast-paced long run I would need more, and would find a way to stash water or swing by a place where I could refill.

For fuel I'll either mix Gatorade powder into my water or carry a few gels in the waist belt. Again, I try not to eat too much on my long runs unless I'm pushing the pace so that my body learns to run without optimal fueling.

Marathon Races: I'm not a fan of drinking out of cups. I have a hard time doing it without spilling, and it's difficult to know how much you're drinking. I've only raced one road marathon, but hope to be able to use the following strategy in my race this fall as well. It would be difficult at a major marathon such as Boston, so I'll figure something else out (likely I'll drink from cups like everyone else) when I race there. I also used this strategy at the Patch Sprint (12mi mountain race) this spring, as I was able to stash several bottles along the course.

My ideal marathon hydration/fueling strategy involves carrying one 10oz handheld and swapping it out for a full one every half-hour or so (which means I own two). That means my support crew (my wife at the GMAA marathon last fall) has to be able to access points along the entire course, ideally every four or five miles. The bottle is filled with water, one GU and some Gatorade powder to give it a nicer flavor (and a few more calories and electrolytes). So I take in somewhere around 20oz of fluids, with about 250 calories and some salt every hour. If it's cool out I might not finish each bottle, and if it's hot I'll supplement with water or sports drink from the aid stations.

Long Trail Runs (with water sources): For long trail runs when I know I'll have plenty of water sources (stream crossings, lakes, etc) I like to use a handheld filter bottle. I can go an hour or even a bit longer in a pinch on 22oz, so as long as I'll be near water every 5 or 6 miles this is a nice way to keep from having to carry too much water weight, and it saves me from having to treat the water with iodine or chlorine-dioxide, which takes time both initially and to allow the chemicals to take effect. If I'm in a race with aid I'll still carry the 22oz handheld, but with a regular bottle since I'll be able to get treated water from aid stations.

Since I can't put gel or powder into the filter bottle I need a way to carry my fuel, as well. The handheld strap has a small pocket, so I'll stuff some food in there for quick access. Depending on the run I might go with a 10oz handheld or a race vest or waist pack for additional fuel.

The 10oz handheld can be filled with GU (diluted a bit with water to make it more drinkable) and also has a small pocket for more food. This was the strategy I used at the Wakely Dam Ultra in 2013, and I was able to carry just enough food for 5hrs with just the two handhelds and their small pockets.

If I need or want more food I'll bring either a race vest, which has two large pockets in front that I can fill with a gel flask, bars and other snacks, or a waist belt, which has a one large pocket for solid food as well as two 10oz flasks for diluted GU. I prefer not to carry the belt when trail running, as I find bounce to be more of an issue because the belt rides up onto my waist.

Long Trail Runs (limited water sources): For long mountain runs when I might need to carry water for as much as three or four hours without a chance to refill it's time to bring out the pack or vest with hydration bladder. Running with a pack isn't so bad, especially since I only tend to use it for routes that involve a slower pace or even a lot of hiking, but I still try to avoid it whenever I can.

I have two options for these types of runs, a pack and a vest. Either would be fine, but I usually choose the vest if I value the convenience of having access to all my food at all times (i.e. going for a fastest known time and not wanting to stop), or the pack if I want the comfort of simple shoulder straps on my chest rather than all the vest material (especially if I'm not wearing a shirt).

I use a 2L bladder in both, and find I can get 3-4hrs out of 70oz of water without much trouble. I've never been on a route where I didn't have a chance to fill up at this point in the run. When it's time to fill I take the pack off, remove the bladder, fill it, and treat it with Katadyn Micropur (although I often don't treat if the source is high and clear).

Food is obviously not an issue, as both options have plenty of storage space for all the calories I'd need for a day. Generally I'll stick with fast calories like GU, Clif Bloks and bars, but often will include something more solid like a sandwich since the mountains can make you bonk on a completely different level! I can also fit a jacket, gloves and hat if it's cold, and other important items for being out in the mountains, so there's a good reason to have the space even if I didn't need it to carry all that water.

22oz Handheld: Ultimate Direction Fastdraw Plus (for the strap--the bottle leaks but you can use any cheap bike bottle)
10oz Handheld: Ultimate Direction Fastdraw 10oz (strap and bottle are great this time)
Waist Belt: Nathan Trail Mix
Race Vest: Nathan HPL 028
Filter Bottle: Bota Outback; Clearbrook; Pristine (mine is Bota but it's not made anymore. Pristine might be Canada only)
Hydration Vest: Nathan HPL 020
Hydration Pack: Black Diamond Flash (doesn't come with bladder. I use a Platypus Hoser 2L)

If you buy this stuff using these links I get some money from Amazon. But it's better if you can search out a specialty retailer and buy it from them. The Mountaineer in Keene Valley carries almost all of this gear, for example, and you'd be supporting a local business and getting to check the gear out in person before buying it.

I'm not a sunglasses person. Some combination of living in the east, recreating on trails under the canopy, disliking the way they feel on my head, and fogging them up whenever I go hard (especially in the winter) has kept me from using them in the mountains. While climbing in college I replied, when asked why I never wore sunglasses, "sunglasses are bull$#!%: just look away." My friends still remember that quote fondly.

And then, last summer, I starting running roads. All of a sudden I found out why so many runners, hikers, and skiers use sunglasses nearly every time they go out. I bought a pair of Julbo Trails and my perception of sunglasses was completely changed. They're light so I hardly feel them on my head. The lenses are photochromic--they get lighter or darker depending on how bright it is--so they aren't too dark when I'm in the shade. They don't fog up, even when I'm skiing uphill as hard as I can. And they're tough: I don't feel like I'm going to break them if I stick them in my pack or they get yanked off by a tree branch. Now I wear them running, hiking and skiing. Hopefully that means there's hope that I'll still be able to see when I'm 45.

Yesterday my Julbo Trails passed on. I left them on a footbridge while swimming after a run and forgot to get them when I left. I went back today and they were gone. I can only hope that some hiker found them and will get as much satisfaction out of them as I did. Needless to say, I'll be buying another pair. Too bad they don't come in white!

I've been thinking of getting a new pair of mid-weight trail runners for a while now. I'm currently running trails in a lightweight racer (La Sportiva Helios) or a heavy max-cushioned tank (Hoka Mafate), with nothing in between that I really like.

I ordered five pairs in the 10-11oz range that I've heard good things about, and tested them today on the treadmill at Keene Fitness. They were, in descending order of weight (top left to bottom right in the photo): Pearl Izumi Trail N2, North Face Ultra Guide, North Face Hypertrack Guide, Asics Fuji Trainer, and Asics Fuji Racer.

I wasn't fond of the feel of either of the North Face shoes, which for my stride felt very clunky in the transition strike to toe-off, and the Fuji Trainers didn't fit my heel well at all. Those three shoes were out pretty much the instant I stepped on the treadmill--they'll go back to Running Warehouse for sure.

The Trail N2s and Fuji Racers, on the other hand, felt right immediately. The Pearl Izumis are the clear winners for what I'm looking for (mid-weight, plenty of cushioning, specifically for ultras), so I'll keep those--in fact, I ran 5 miles on the trail with them later in the day; I'm committed. I'm torn on the Fuji Racers. They are very light (9.5oz in size 10.5), so they compete with the La Sportiva Helios as my fast racing shoe. I had planned to buy another pair of Helios, but the Fuji seems like more shoe (better rock plate, stiffer forefoot) for the same weight. I'll need to compare them side by side with the Helios before I decide whether or not to keep them as my lightweight racer of choice.

Hoka One One Bondi B (Long Slow Distance): This is the shoe that made it possible for me to run on pavement comfortably. I trained for my first marathon over the summer of 2012 in the Bondis, and even ran the race in them. The Bondi makes the road feel soft and forgiving, and as a former trail runner who almost never set foot on pavement it was a revelation to be able to do so comfortably after I bought the Hokas. I use them for easy runs now, especially for longer distances. The shoe pictured is my third pair. Weight per pair: 12.4oz in size 10.5.

Nike Free 5.0+ (Easy Runs): This is a new shoe for me. I bought them to use on easy runs when I want something lighter and more flexible than the Hoka, but that still has great cushioning. It was surprisingly difficult to find a shoe that fit this need, and the Free is probably not quite what I had in mind (I would have preferred more support), but it will do the trick for those 4-8 mile easy runs that tend to dominate the schedule. Weight per pair: 9.3oz in size 11.

Nike Lunar Montreal / LunaRacer +3 (Hard Runs): I bought my first pair of Lunar Montreals after running my first marathon in the fall of 2012. I had finally adapted enough to running on pavement that I felt I could get away with a lighter shoe for hard workouts and races, as long as it still had a soft, cushioned feel. The Lunar Montreal fit the bill, and it's amazing how cushioned it is for such light weight. I do speed work on the road, tempo runs and even some harder effort long runs in this shoe, and now feel like it will be enough shoe for my next marathon. The shoe pictured is my second pair, and I have a third pair (as well as the new LunaRacer +3, which fits a little better and will be the one I use for the marathon) waiting in the basement. Weight per pair: 7.2oz in size 11.

Both of these shoes can be found at my favorite trail running store and former employer, The Mountaineer in Keene Valley, if you want to check them out.

Hoka One One Mafate 2 (Easy Runs): When I first tried on some Hokas in Boulder, CO I wasn't sure about the Mafate. It didn't seem to fit me as well as the Bondi, so I bought the Bondis instead even though I was looking for a trail running shoe at the time. The Bondi performed very well on trails, but at some point I wanted a Hoka with better traction and gave the original Mafate a shot. Once they broke in the fit was good, and I quickly became a convert to the Mafate for trail use. I am now onto my second pair, the updated Mafate 2, and while a bit heavier it also fits me better. It's my choice for easy paced trail runs, as well as winter road running (for the warmth and traction) and summer recovery runs (as it is the most cushioned shoe I own). Weight per pair: 13.7oz in size 10.5.

La Sportiva Helios (Hard Runs): My current all-around trail runner: this is the category of shoe that I have the most experience with. In the past I preferred a stiffer, more protective and supportive shoe for running the trails of the Adirondacks. As I've grown accustomed to road running in more minimal shoes I have found that I am happy to run on rugged trails in a lighter shoe as well. The Helios is a remarkable shoe. It is extremely light, but it has enough of a rock plate to avoid bruising the foot on all but the sharpest rocks. The toe bumper is also just enough to keep from serious damage when kicking rocks and roots. Where it shines in my opinion is the cushioning that it offers for its weight and the excellent traction that the sole achieves. The midsole is soft enough to run comfortably on roads or hard packed dirt, and the sole excels on wet rocks and roots and even most mud. Weight per pair: 9.5oz in size 44.5.

I love running shoes, to the point that I'm willing to buy shoes that are very specific in their use. These two are the ones I'm currently using for only one very limited purpose.

Nike Zoom Streak LT (Track Workouts): This is designed as a cross-country racing flat. I like it because it has a bit of traction for off-road running and some protection from rocks, which makes it the ideal shoe for my interval workouts on the gravel of the Marcy Field track. I'll likely use it for 5k racing this season as well--it is just cushioned enough for a few miles on the road. I have another pair of these waiting in the wings (Zoom Streak XC 3, which seems to be identical). Weight per pair: 6.2oz in size 11.

La Sportiva Vertical K (Mountain Time Trials): One of my favorite things to do is time myself up a few of the local mountains. When the Vertical K came out in 2012 it was clear that it would be the ideal shoe for this purpose, as long as it fit me reasonably well. It does, and I love it for eating up vertical gain. It's incredibly light, nicely cushioned and very sticky. It's very similar to the Helios, in fact, but due to its minimal upper and lack of rock plate I find it to be less than ideal for racing downhill, so for me it is confined to uphill time trials where I run back down at an easy pace. Weight per pair: 7.9oz in size 44.