Five lesser-known items I always carry for sub-3 training

Shoes, socks, shorts, top – the basics are obvious. But over the years, I’ve come to rely on five smaller, less visible items that I won’t leave home without. They might not be for everyone, but they’ve earned their place for me through experience.

ICE ID tag
My club insists on these, and they’re right to. I often don’t run with a phone – it’s the one time I’m free from being always contactable. And even if I did, if I fell and hit my head, who would know who I was? This modern-day dog tag for sub-3 warriors clips neatly onto a Garmin or Apple Watch strap. It holds your name, emergency contact, and any critical medical details. I’ve had a few nasty falls over the years. Trust me, this is worth it.

Soft running flask
There’s something reassuring about heading into a hot run or a long session with fluid at your side. It’s one less thing to worry about. Dehydration rarely hits like a hammer. It creeps. You only realise it when it’s already taken hold. Even a small amount of water can help keep it at bay.

Camelbak Ultra Belt
If you’re still wearing a rucksack, you may not need to. This slim belt carries 500ml of water, a gel, keys, and your phone. I wear it on every run and race over 5K. It fits snugly under your shirt, doesn’t bounce, and after a minute or so, you forget it’s even there.

Tissues in a seed bag
Don’t get caught out with the trots. Even if you find a toilet, there’s no guarantee it has paper. Two folded tissues in a small transparent seed bag weigh nothing, stay dry, and cost pennies. You’ll thank me later.

Hi-5 Aqua Gel (Citrus Caffeine)
This is my emergency gel. I might take others on long runs or races, but this one’s always with me. Fasted runs, heavy blocks, heat – sometimes you just feel off. Nine times out of ten, this puts me right. It’s the consistency of water, easy to open, and even easier to swallow.

None of these items will shave seconds off your splits or replace hard training. But they will help you stay prepared, safe and comfortable – especially when things go wrong. In sub-3 training, it's not just about performance, it's about consistency. And small things like these help you keep showing up.

You don't need to carry everything on every run. But if you've ever been caught without one of these – lightheaded, dehydrated, or miles from a loo – you'll know just how valuable they can be. Better to carry a little extra than risk cutting a session short.