Marathon Gear Checklist: What You Need for Training and Race Day

To run a marathon you need, at minimum: running shoes you've trained in, running-specific socks, wicking clothes you've already worn on long runs, an anti-chafe balm, energy gels you've tested and a way to carry water on long training runs. A GPS watch and a race number belt aren't essential but earn their place over an 18-week plan. Everything below is sorted by when you need it, with our picks and the reasoning behind them.

We haven't worn or tested this gear. Picks are chosen from published specs, the maker's stated use and guidance from race organizers and the training plan we cite.

The marathon gear checklist

Shoes

Shoes are the one item with no substitute. Hal Higdon's Novice 1 Marathon plan runs 18 weeks with long runs from 6 to 20 miles; by our arithmetic from the schedule, that is roughly 435 miles before race day. Buy your training shoe before week 1. For picks, see our best marathon training shoes; if you want a separate race-day shoe, our marathon race shoe ranking covers it. Either way, don't race 26.2 in a pair you haven't taken on at least one longer run.

Clothing

London Marathon Events' kit guidance for marathon training is practical: choose shorts and shirts made from wicking fabrics that draw sweat away, look for quick-drying, lightweight jackets with reflective materials for dark-month training, and consider Lycra tights, which it says prevent the chafing that shorts can cause. It also suggests lightweight gloves, because cold hands are an uncomfortable distraction, and for race day, clothes you've already worn during training.

• Shirt and shorts or tights in wicking fabric (two sets, so one is always clean for the long run)
• A supportive sports bra, if you wear one, tested on long runs
• A light jacket with reflective detail for early or late runs
• Lightweight gloves and a hat for cold starts

Socks and anti-chafe

London Marathon Events warns that basic sports socks can move around in your shoes and cause blisters, and says running-specific socks that are anatomically fitted (left- and right-foot specific) should reduce the risk. That is why our sock pick is the Feetures Elite Light Cushion No Show Tab: Feetures lists a right/left-specific design, a seamless toe, a seamless heel and a double-thick heel tab. For more options, see our best running socks.

For chafing, London Marathon Events' first-marathon advice is to apply Vaseline to your armpits, nipples, between your thighs and your ankles before the start. A stick balm does the same job with less mess: Body Glide says its balm goes on dry and is designed for high-friction zones like thighs, underarms, feet and waistband lines. Use it on every long run, not just race day.

A GPS watch

You can finish a marathon without a watch. But Higdon's plan asks for long runs at a comfortable, conversational pace, and a watch makes that pace easy to check. Battery matters at this level: by simple arithmetic, 20 miles at 9 to 15 minutes a mile is three to five hours, and you'll want the watch to last the week between charges.

Our pick is the COROS Pace 4. COROS lists up to 31 hours of GPS in all-systems dual-frequency mode (41 hours in all-systems mode), up to 19 days of daily use, training plans and downloadable maps, at 40 g on a silicone band. For a ranked list, see our best GPS watch for marathon training.

Water and fuel

On race day, aid stations do most of the work. Higdon suggests walking through them because it is easier to drink while walking than while running. London Marathon Events' medical advice is to drink to thirst, not more, and it warns that drinking too much can cause hyponatremia (water intoxication).

Training is different: long runs often have no aid stations, so you carry your own. For 18- and 20-milers, a hydration vest is the simplest way to carry enough. Our pick is the Salomon ADV Skin 5 Set, which Salomon rates for marathon distance: two 500 ml soft flasks up front, 5 liters of storage, a 7 oz vest in six unisex sizes. If you'd rather wear a belt, see hydration vest vs belt; for route planning and how much to carry, see how to carry water while running.

For fuel, London Marathon Events says energy gels replenish your carbohydrate stores, suggests about one every 45 to 60 minutes, and says to test them in training first. GU's own guide for efforts over an hour is one gel every 20 to 30 minutes with a few sips of water. The advice varies, so use your long runs to find the rhythm your stomach handles, then race with exactly that.

Vest, belt or handheld?

All three work; the right one depends on how much you carry and what you'll tolerate on your body for three to five hours. Examples from our registry, with the maker's figures:

Whichever you choose, wear it on long runs well before race day. For a ranked list of belts, see our best running belts.

Phone, keys and ID

On a three- to five-hour long run, you'll want your phone. Check the pocket before you buy: Nathan says the Peak waist pack's zippered stretch pocket fits most large-format smartphones, while SPIbelt lists specific phones (such as the iPhone 13 Pro) for its Performance Series, which also carries four gels on elastic loops. A vest like the ADV Skin 5 has chest pockets as well. For every option, see how to carry your phone while running.

Race-day extras

• Your gels, the brand and flavors you practiced with. London Marathon Events says to test gels in training first to avoid stomach problems on the day.
• Anti-chafe balm, applied before you leave. A pocket-size stick is handy for a top-up.
• A race number belt (optional). The Nathan Race Number Belt has three bib attachments and three gel loops, so you can skip safety pins and carry fuel at your waist.
• An old layer for the start. London Marathon Events suggests bringing an old top to the start line to stay warm while you wait.
• Dress for the weather. Its medical advice: layer up, hat and gloves when it's cold or wet; light, breathable kit when it's hot, and start slower.

The full night-before and race-morning routine is in our marathon race week checklist.

When to buy each item

Mapped to Hal Higdon's Novice 1 schedule. The plan's weeks and distances are Higdon's; the buying order is our suggestion, built on one idea: everything should have long runs on it before race day.

What you can skip

London Marathon Events' advice to first-timers includes "Don't get obsessed with all the add-ons": build your kit slowly and intentionally. You don't need compression gear, a second watch, a massage gun or special race-day clothing to finish a marathon. You do need the items above to be tested before race day.