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Sometimes a little help goes a long way. 

I learned this in running after making a lot of mistakes. For instance, I thought at one time it would be fine if I ran in shoes with hundreds, if not thousands, of miles on them.

I also convinced myself it was OK to not pack a snack while running for a couple hours. Hunger, it seemed, was a distraction not worth feeding. 

But in the last two years, I’ve realized that running without any gear or aid doesn’t lead one to success. Now I won’t leave my apartment to run without taking a few essential items with me. 

From good running shoes to a belt, there are several pieces of gear that I find essential when running alone or with friends. 

If you’re running for the first time or getting back into the sport, here are five things worth having. 

Good shoes

One of the most important things a runner can do is to use a good pair of shoes that aren’t worn out or damaged. 

Running shoes, according to Livestrong, can provide midsole foot cushioning and arch support. 

Proper foot cushioning can reduce the physical stresses on the heel, ankle and toes, in addition to alleviating or preventing knee, hip and back pain, according to the site. 

There are numerous other benefits with running shoes, but the main point is that it can help your body avoid some injuries.

Since the only thing between you and the road is your shoes, consider investing in a good pair. 

Headlamp, reflectors

Running in an area away from cars like a park or trail is an extraordinarily fun and freeing experience.

But for many runners, sometimes the best and easiest option is to run in more congested areas or while it’s dark. 

For those running in the early morning or at night, it’s worth investing in a headlamp or reflective visit to increase one’s visibility.

Many headlamps can be programmed to shine a bright light or blink every few seconds. There are also reflective and LED vests. 

Whether it’s necessary or you simply want to be extra cautious, investing in a device to make you more visible to cars and pedestrians isn’t a bad idea. 

Belt 

It’s hard to fit everything into the pocket of your running shorts.

Belts are a great way to keep your favorite items out of your pockets and hands. Many hide beneath one’s shirt and have ample storage. 

They’re also great trash receptacles when a trash bin isn’t to be found. 

Identification 

Whether it’s an ID bracelet or driver’s license tucked into your belt, it’s important to have some form of ID in case of an accident. 

This is especially important for those running alone. In the event of a medical emergency or collision with a vehicle, it’s vital that those who find you are aware of who you are and the best emergency contact info. 

Food 

Runners who prefer short distances rarely need to eat while exercising.

But for those running long distances, eating on the run is crucial.

In a massive New York Times series on running and eating, author Jen A. Miller says runners should eat and drink every four miles. 

“If this leaves you feeling sapped, sick or both, try eating more often or try to eat a little more each time,” she writes. 

Bananas or pre-packaged sports gels or energy chews are great options that can easily be stored in a pocket or belt. 

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Marathon: 5 tips for first-time marathon runners

Shane Newell covers breaking news and the western Coachella Valley cities of Palm Springs, Cathedral City and Desert Hot Springs. He can be reached at Shane.Newell@DesertSun.com, (760) 778-4649 or on Twitter at @journoshane.

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