Fleet Feet Training Must Haves for your Marathon Training Duffel Bag

Whether you're a first-time marathoner or a seasoned veteran preparing for your next marathon, what's in your training duffle bag can make or break your training days. From essential gear to recovery tools, your training bag should reflect your goals, comfort, and preparedness. Here’s what running experts, coaches, and Fleet Feet Chicago recommend you pack as you enter your next training cycle.

Properly Fitted Running Shoes

The most important item in your bag? Your running shoes. Fleet Feet Chicago emphasizes that every runner should have their feet and gait analyzed to ensure they are wearing the correct type of shoe — whether it’s neutral, stability, or motion control. As the miles accumulate, it’s a good idea to rotate between two pairs to reduce wear and allow the midsoles to decompress. Come in to one of our nine store locations to have your feet 3d scanned and an outfitter get you into the perfect pair of running shoes. Schedule a fit here. 

Expert Advice: "Runners who rotated between different pairs of shoes were 39% less likely to experience an overuse injury." — Dr. Steven T. Devor, Director of Performance Physiology, MIT and OhioHealth

Moisture Wicking Running Socks

Invest in technical running socks made from synthetic fibers or merino wool, not cotton. Brands like Balega, Feetures, and Smartwool effectively prevent blisters and wick moisture efficiently. Socks are your first line of defense against blisters. Always carry an extra pair in case conditions change. Explore the in-store options that Fleet Feet Chicago offers here. 

Expert Advice: Sock thickness can influence shoe fit

Hydration Tools & Equipment

Whether you prefer handheld bottles, hydration belts, or vests, staying hydrated is crucial. Fleet Feet Training coaches recommend tailoring your hydration strategy to your training duration and weather conditions. The sooner you establish a consistent hydration strategy that works for your body, the more comfortable you will feel as the distance increases. Explore the in-store options that Fleet Feet Chicago offers here. 

Pro tip: Use electrolyte-replenishing drinks during longer workouts to replace sodium lost through sweat.

Running Nutrition Essentials

Mid-run fuel such as gels, chews, or bars (e.g., Maurten) should be staples in your duffle bag. Try different options during training to determine what works best for your stomach and energy needs. Fleet Feet Chicago has plenty of nutrition products here. 

Expert Tip: Every long training run is a dress rehearsal for race day.

Essential Running Apparel

Summer running demands breathable, sweat-wicking gear that helps regulate body temperature and prevents chafing. The right apparel can make hot runs feel more manageable — and help you recover faster.

Examples:

• Lightweight, moisture-wicking tanks, singlets, or short sleeves
• Split shorts or 2-in-1 shorts with built-in liners
• Sport bra
• Running hat
• Hair ties or sweatbands
•  A clean change of clothes and recovery slides for after your run

Look for fabrics labeled as quick-dry, anti-chafe, or mesh-ventilated. Light colors reflect sunlight and keep you cooler on exposed routes.

Expert Tip: “Avoid cotton; dress for 15-20 degrees warmer than the actual temperature, since your body will heat up fast.” - Lori McGee Koch, PhD., Fleet Feet Training Head Running Coach

Running Skin Care Essential

Chafing is one of the most common training pitfalls. Products like Body Glide or Squirrels Nut Butter can save your skin. Invest in this product from the beginning, because marathon runners have a saying: “If it can rub, it will rub.” Shop Body Glide here. 

Expert tip: Apply to thighs, underarms, toes, sports bra lines, and waistband zones before every long or humid run.

Endurance Training Recovery Tools

Recovery begins the moment your run ends. Your bag should include:

• A Tool like a Theragun, foam roller, or massage ball
• Compression sleeves
• Mini resistance bands for strength exercises
• Recovery nutrition, such as a protein bar or shake

Expert Tip: “Recovery doesn’t just happen. You have to build it in.”

Essential Running Technology

A GPS watch like a Garmin or COROS helps you stay on pace and track your mileage. A heart rate monitor adds another layer for training in specific zones — useful for structured plans like those from Fleet Feet Training. 

Expert Tip: Run/Walkers should look for Tech tools with the ability to build in intervals.

Emergency and Health Running Essentials

A runner should always plan to properly protect against outside elements, and prepare for any situation to occur on the run. From a misplaced foot strike, to a lower than usual hanging branch, and the sun, be ready to protect and prevent damage. 

• Band-aids or blister pads
• Wet wipes or towels
• Sunscreen
• Deodorant

Expert Tip: “Being prepared means you can spend more time focusing on performance, not problems.”

Training Plan & Digital Tracking (Log It in Final Surge)

Your training plan is your blueprint for success — and Final Surge helps you stay on track with every run, rest day, and recovery session. This online platform and app lets you log workouts, track progress, and reflect on your training in a structured, easy-to-use format.

Whether you're noting how a long run felt, keeping tabs on fueling strategies, or watching your weekly mileage build, consistent logging helps you stay accountable and make smarter training decisions.

Use Final Surge to:

• View your full training calendar
• Record mileage, pace, and perceived effort
• Add comments about conditions, aches, or nutrition
• Monitor trends and adjust based on progress

Coach’s Tip: “Tracking your workouts gives you the insight to train smarter, not just harder — and gives you knowledge on what should be consistently in your training “Duffle Bag”"

Final Thoughts

Your training duffle bag is more than just a container for gear — it’s your mobile command center. With guidance from Fleet Feet Chicago, trusted Fleet Feet Training coaches, and experienced runners, stocking it with these essentials will help you stay ready for every run, from your first lower mileage runs to your final 20-miler.

- Fleet Feet Training Coaching Staff