Top tips for running with a backpack
Thinking about going longer on a run, or becoming self-sufficient? Our resident ultra-marathon guru and coach Trevor talks us through how to make an effortless change.
Before I get into this, let me just put it out there that these are my thoughts, based on my experiences, and the idea is that this info adds to your understanding so you can make a more informed decision … or not.
Now I am not talking about running with a military-style pack weighing in at 20kg plus. I’m talking about the style of backpack you would traditionally find at an ultra-run, where carrying mandatory kit is part of the participation requirements. Let’s talk about some different styles of backpacks. If you surf the internet, you are likely to find many different styles suitable for many different forms of running. Simply put, you will see backpacks that have a larger capacity by volume; some will be very simple; some expensive (£80 / £100 plus), and some not so (£25). When selecting a backpack, it could be tempting to go for “one size fits all”, but a suggestion would be to get the appropriate pack that would best contribute toward the best performance outcome. Example: buy a larger volume backpack for a run that requires minimal mandatory kit to be carried, and you may find the backpack flopping about on your back. Buy a backpack that’s too small for the task, stuff it with all the kit, pop a zip halfway around … oops!
Clearly, if you don’t finish with the mandatory kit, then it’s a DNF or DISQUALIFICATION. If you run with an ill-fitting backpack, the result could be very painful rubs or irritation due to an uncomfortable fit. Hypothetically, of course: if you got to a point in an ultra-run where your backpack was causing you discomfort to a level that you could not focus on the running, and the ‘ultra-distance running gods’ offered, for the cost of the correct piece of equipment, to change your situation for the better would you reach for your credit card? I would guess that to be a big YES! You would never run in the incorrect shoe size, would you?
The bottom line with regards to recommendation for any purchase of a running backpack is simple:
Buy a ‘fit for purpose’ backpack. (not a commute or travel backpack)
Buy with race type in mind. Is it a ‘self-sufficient’ (more capacity needed) or an aid station supported event?
Read the 5- and 1-star reviews. 1 star does not necessarily make it wrong for you.
Are your nutrition and hydration going to be accessible without removing the backpack?
Check for an adjustable chest strap. (most running backpacks have this but don’t find out the hard way). A chest strap rub in the wrong place is no joke.
Now that you have your backpack start training with it. In my humble opinion running specific backpacks generally fit well and are easy to adjust whilst on the go. There is not much more to it than putting it on, adjusting the straps until it fits snug, and then getting going.
Things to think about:
Hydration placement. (front or back)
If you use the bladder in the backpack for all your hydration, you will then only have access to whatever is in the bladder, whereas, if you use the front bottle system as well, then you could have different hydration in each. One good reason for this approach is that an athlete could be in a situation where he/she gets some dirt or a bug in their eye. Flushing with clean water will always be better than a sticky energy drink. Also, and as a personal approach, rinsing your mouth, with clean water, of all that sweet after taste can be a real refreshing feeling. Give some consideration to the strew length you fit onto the bottle if using the front strap placement. The short strew will require you to pull the bottle up toward your mouth whilst also lowering your head to reach. This is likely to reduce your focus on the path/road ahead.
The longer strew reduces the need to avert your eyes off your trail but are more visible within your prereferral vision. If this is something that you find distracting, then make sure you buy a pack that has thread through loops on the strap to hold the strew back and out the way.
A final word on why I would recommend having hydration in more than one vessel in your backpack. During a recent trail ultra, and only around 10km in, a runner in the group I was in managed to unknowingly pull the strew valve off. The drink started to siphon out, resulting in him needing to plug the end closed with his thumb. Not ideal when arm swing for rhythm and balance is vital.
Packing your backpack
Load the items you are less likely to need at the bottom with the heavier items first. Ensure any hard or pointy edges are not up against your body. I can’t think of too many things with hard edges that should be in your pack, but I can recall an incident where an athlete carrying a box of pain killers ended up with a very uncomfortable rub from the corner of the box.
Extra nutrition
This is part of packing, but I felt it important enough to talk about separately. Yes, it will go into your pack first, as you are unlikely to need it. So, the question then: why take it at all? I am half tempted to say don’t take it, but there is a reason I would suggest taking at least one extra gel, energy bar, and 500ml water in the hydration bladder. It does happen that things unknowingly get dropped during a run: food, gloves, caps, and even race numbers. If you drop your gels from your front pocket, you will have the go-to gel at the bottom of the bag. Not ideal, but just maybe a game-changer. The extra water may allow you to skip a congested add station.
In summary
Buy wisely—training with your pack. Pack only what is needed. Run tall; run proud. Don’t change anything else.
Two backpacks depicted: Green pack – sub £25. Only one front bottle storage. More nutrition/gadget storage on the front strap. Adequate capacity for feed station supported event. Red pack - £80 plus. Two front bottle storage pockets. Less nutrition and gadget storage in an easily accessible position. More back storage capacity adequate for event. Both delivered comfort and were appropriate for the style of event.
Trevor is a keen triathlete and enjoys most endurance sports. Trevor has coached athletes to qualify for the IRONMAN 70.3 World Championships and IRONMAN World Championships in Kona, as well as coaching athletes to podiums at other events. As an athlete, Trevor has competed in distances, from sprint to long course.
His passion for endurance events became a significant part of his life when he completed the gruelling, 56 miles, Comrades Marathon for the first time. His sporting pursuits have included rugby, cricket, athletics, competitive off-road motorbike racing and surfing. Trevor also enjoys the non-competitive aspect of endurance sports, and often takes part in sociable and charitable events.
Like most, Trevor has learnt to love the pain that comes with pushing oneself to accomplish what others see as impossible.
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