By Marnie Kunz,
Certified trainer and run coach

A running backpack allows you to store water, your ID, fuel, and other essentials on the run. Whether you’re training for a marathon, a trail race, or a 5K, a running pack can help you stay on track with your workouts and ensure you’re prepared for an emergency. Backpacks for runners are especially useful for long runs and trail runs in remote areas, allowing you to carry water bottles, running fuel, and emergency supplies in your pack. If you’re running in constantly changing weather conditions or extreme weather, backpacks for running also provide a place to carry extra layers and sun or rain protection. As a longtime runner and running coach, I have tried many different packs over the years, and these are my top tips on finding the perfect backpack for your runs. I’m also sharing my top picks for the best hydration backpacks and what to look for in a pack so you can find the best one for your training conditions.

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Why Do Runners Need Backpacks?

You may be wondering if a running backpack is really necessary. Maybe you carry a handheld water bottle or use a running vest or belt to stash your ID and keys during runs. There are some benefits of strapping on a backpack, however, as it enables you to carry more on the run. If you need to carry hydration during long or hot runs, running packs often have built-in bladders or water bottles designed for this. Also, if you’re running in remote areas, you may need to carry extra gear such as an emergency poncho for rain, an extra phone charger, or snacks.

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For me, a running backpack allows me to carry a change of clothes if I will be away from home for a long time. I also use my running pack for long runs and trail runs so I can carry plenty of hydration, running fuel, and emergency supplies like pepper spray and band-aids. If I am training in the heat, my backpack allows me to carry extra water and sunscreen.

Here are some of the benefits of using a running backpack:

It’s easier to stay hydrated. You can easily carry your water, sports drink, and running fuel in your pack. This is perfect for long runs if you’re training for a half marathon, marathon, or ultra race.
Hold all your essentials. A running backpack enables you to carry essentials like your phone, keys, ID, credit cards, etc.
Stores safety gear. You can keep reflective gear for nighttime runs, extra layers, and emergency first aid supplies in your pack.
A comfortable way to carry supplies. Running backpacks are designed for runners, with adjustable straps, built-in hydration packs, and pockets that allow you to secure what you need. Today’s running backpacks are lightweight and often come with helpful features like adjustable shoulder straps, soft flasks, zipper pockets, and even water-resistant fabrics.

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Running Backpack Features to Look For

When shopping for a running backpack, consider how much storage space you need and make sure you find a pack with a comfortable fit. Your pack should have enough storage capacity to carry everything you need on your runs. Here are some features to look for in a running backpack:

Capacity. Consider how much gear you need to carry.
Comfort. Choose a back with a good fit, even weight distribution, and breathability. Features like adjustable waist straps and shoulder straps allow you to customize the fit.
Pockets and compartments. Look for a pack with secure zipper pockets and different compartments to store various items. You may want to keep your wallet in an inner pocket, for instance. On the other hand, you’ll need your running fuel and hydration to be more accessible, with easy access on the go.
Hydration systems. Many backpacks for runners have Integrated water bladders, water bottles, or bottle holders. Choose what suits your preferences and hydration needs. If you’re in doubt about how much hydration you need, it’s better to err on the side of having a little extra water or electrolytes drink than to not have enough.
Safety features. Bags often come with safety features like reflective strips for nighttime visibility. Some may also have an emergency whistle or places to store emergency supplies.

My Top Picks for the Best Running Backpacks

These are my top picks for the best running backpacks based on a combination of wear tests and user reviews:

Best Minimalist Backpack

If you just need light storage for your runs, a minimalist backpack will do the job. I love my CamelBak Hydrobak Hydration Pack for easy and comfortable storage during long runs and hot weather runs. I have run with this lightweight pack for years and the durability and comfort it offers are excellent. It is perfect for everything from a run commute to a long road run in the summer.

The pack includes a hydration bladder, a zip pocket for valuables, and a main compartment. I am not a big fan of cleaning water bladders with attached straws so I usually put my own water bottle in the pack. This pack is lightweight and versatile, making it perfect for summer runs, long runs, and short to medium trail runs.

Best Trail Running Backpacks

When you’re out on the trails, you often have no access to water or facilities, and you’ll need extra storage space in your backpack. For extra long trail runs, I usually run with the Salomon Active Skin 8 Hydration Vest, which includes two water bladders, a large, lightweight, zippered back storage compartment, and plenty of front pockets to carry fuel and items you need easy access to on the run.

I love this Salomon hydration pack for longer runs because I can carry the most with it. The vest balances weight well by allowing me to carry some in front on each side and some on my back. I fill up both bladders with water and electrolyte drink mix (Skratch Hydration mix or Nuun tablets) and put my running fuel (Honey Stinger Waffles) in the front pockets for quick access on the run.

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Best Budget Running Backpack

If you’re on a budget, there are plenty of running pack options. The Water Buffalo Hydration Backpack with 2L Water Bladder is the top-rated running pack for fit on Amazon. The hydration backpack includes a 2-liter water bladder with straw, and adjustable shoulder and chest straps for a comfortable fit. The pack features multiple pockets, reflective strips, and a quick-access front pocket to easily get out your running fuel or other essentials.

How to Choose the Right Running Backpack

When shopping for a running backpack, consider your training needs and personal preferences. If you go to a store, try on different packs to find one that feels comfortable. Do a short jog around the store or run in place to see how the pack feels when you move.

Consider your training habits and needs. Will you be doing road runs, trail runs, or a mix of the two? Do you run in isolated areas or places without drinking fountains? What is the weather like for your runs, and do you need to carry extra layers or emergency supplies? If so, you’ll need to carry more hydration on the run. Also, consider how many zip pockets you need. In general, secure pockets with zippers work best so you don’t have to worry about things falling out on your run.

Tips for Using a Running Backpack

Follow these tips to get the most out of your running pack and have smooth running with it:

Focus on packing the most essential items first. This includes hydration, fuel, keys, and ID. Pack lightly and efficiently.
Adjust the straps for a comfortable fit. You may have waist straps, chest straps, or shoulder straps to adjust.
Stay hydrated by drinking regularly during your runs, especially during long runs and hot weather runs.
Clean your backpack after each use. Take out any unused fuel and drinks and wipe out any areas that got dirty or where things spilled.

Run Better

A running backpack can help you step up your training to conquer longer distances and tougher terrain. Athletes who use hydration packs also have the advantage of hydration on the run, which can prevent muscle cramps and heat illnesses. Training with a backpack also allows you to brave different weather, bringing extra layers or protection from the rain or snow on the run.

When you’re looking for a running backpack, consider how much space you need for your water or sports drink, running gels and fuels, and essentials like keys, wallet, and emergency supplies. Look for packs with plenty of storage space, lightweight and breathable materials, and adjustable straps.

If you need a training plan to help you step up your running, visit the Runstreet Training Center. For more training tips and deals, sign up for our free Wellness Wednesday newsletter. And follow and tag @Runstreet on Instagram to stay in touch and get cheered on in your training. Happy running to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

How to Find the Best Running Backpack