What to Wear Running: Fuel & Hydration Tips from our Experts

Running is one of the best activities for your health, not to mention a constructive way to enjoy the scenery around the Okanagan! It’s a highly accessible sport, but the right gear can make all the difference. Comfort, safety, and preparation are key for marathon training and beginner-level leisure alike.

We caught up with two Fresh Air team members, Charlie and Matt, to get their take on what they wear, carry, and eat while out on their runs. Spoiler Alert: This advice contains perogies.

If you’re looking for sporting goods stores in Kelowna, or wondering where to find the best running shoes to match your goals, their advice is a great place to start. Let’s get into it. 

Staff Q&A: What to Wear, Bring, and Avoid on the Run

What’s your go-to running outfit for different weather?

Charlie: 

• Hot Summer Days: “Hot summer day runs are usually accompanied by my running shorts and nothing else, shirt is off to try and even out the tan lines.”

• Rainy or windy days: “I still wear shorts when in poor weather; however, I wear a lightweight running jacket with a bit of water resistance, but still plenty of breathability.”

• Colder Weather: “Cold mornings or shoulder season: no matter the time of year, I keep the shorts going, but when it’s cold out, I wear a long-sleeve athletic shirt, with a lightweight down vest on the outside and gloves.”

Matt: 

• Hot Summer Days: “Usually just shorts and my shoes. I always run in a hip-belt to carry my keys and phone, or I use a small handheld with some water or electrolytes if it’s hot out.”

• Rainy or windy days: “Shorts and a running shirt—or a long sleeve if it’s really cold. I find with rain, you’re getting wet anyway, so might as well grin and enjoy it.”

• Colder Weather: “Usually shorts and a long-sleeved merino top if it’s cold enough. I’ll keep wearing shorts until it’s about -3°C before switching to pants.”

Any favourite pieces of gear you never run without?

Charlie: “I never run without my running hat and Apple Watch.”

Matt: “Sunglasses and a running hat—usually my Smith Wildcats for extra facial coverage and a wicking hat to keep the sweat out of my eyes. I used to run with a GPS watch all the time, but lately I’ve enjoyed running without one and not worrying about pace or distance—just going with what feels good.”

If you think you need good sunglasses or a hat from a sports store near you in Kelowna, Fresh Air stocks quality options that stay put while you run and protect your eyes.

What do you typically use for fuel or hydration on longer runs (60+ mins)?

Charlie: “60+ minute runs are usually accompanied with a couple gels. I never carry water with me, though, as I’ll stop at a gas station for a bottle of water halfway through, so I’m not carrying it the whole time.”

Matt: “It depends. For runs up to about 2–2.5 hours, I’ll bring electrolytes and water. Anything longer and I’ll pack some snacks—gummy worms, powerballs (dates and oats), perogies, applesauce packs. I’m all about real food and always enjoy watermelon after a long, hot run.”

How do you carry your fuel and fluids?

Charlie: “For my fuel, I carry my gels in a waist belt, or come the colder weather, my jacket has a pocket in the back.”

Matt: “Depending on the length and effort, I’ll either use a handheld bottle with a pocket for snacks or a running vest on longer days so I can carry more fluids and food.”

Fresh Air Kelowna has lots of hydration accessories for you to check out.  

Have you ever learned your lesson the hard way?

Charlie: “There was one time mid-winter, I was on a 20k run and it was -15 degrees. I was running down by the water, and it was windy, and I definitely should not have been in my shorts. That was the one day I definitely should have worn pants, as my skin was going numb from the cold, wet air.”

Matt: “So many times, usually by not bringing enough food or not staying on top of fuelling during a workout. It’s led to some spectacular bonks mid-race or near the end of a long run. When I ran the Larch Hills Traverse from Salmon Arm to Sicamous, I started late and ran out of water at around 42 km—with about 14 km still to go. It led to a rough late-night finish. After hobbling down the last switchbacks to the highway with low back pain, my partner picked me up while I was leaning against a concrete barrier on the side of the highway at 11 pm. Moral of the story: bring more water than you think you’ll need and be consistent about staying hydrated.”

Any advice you’d give to someone just getting into running?

Charlie: “Take it slow, adopt a high cadence (steps per minute ~ 170+), and try to run slower than you think you should be. Slowly add the miles up, and keep the heart rate down, zone 2.”

Matt: “Start slow and learn to enjoy it. It’s not about going all out all the time—find your pace and enjoy being outside. You don’t need fancy shoes or watches, just some motivation to get outside and move in whatever way works for you.”

If you’re ready to upgrade your gear, come try on running shoes here in Kelowna. We have New Balance and Hoka shoes, among many other great brands. Trying on a few pairs is the best way to find what suits your stride and running style, and remember, comfort and fit come first!

What’s your favourite local running trail or route?

Charlie: “All summer, my favourite running route is down by the water, from Knox to Gyro, and anywhere in between. I love running through City Park and feeling the energy from everyone around.”

Matt: “I’ve always enjoyed Crawford for the multitude of different-sized loops you can put together and the amount of vert you can do. Rose Valley is also great for a big day and offers more shade than Crawford when it gets hot.”

Find Your Fit at Fresh Air

Looking for the best running shoes, fuel, hydration gear, or layering options? Fresh Air is one of the top sporting goods stores in Kelowna, and we’re proud to carry a wide variety of the best gear (and advice) in town!

Book an appointment for a focused running shoe fitting, test out hydration packs, or chat with our staff about what works for your next run. Your next great running day starts with the right gear.

Fresh Air Kelowna is your go-to destination for expert advice, the best running shoes, and trusted gear from brands like Hoka, New Balance, and more. Visit us in-store at either of our locations to find your perfect stride.

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