There are several things that all runners should have that their friends and family may not know about. As a distance runner myself, I can shed some light on what your friend the distance runner may want or more importantly need this Christmas.

1. A watch with GPS

Having a functional GPS watch is a crucial part of any runner's training. Knowing how far you've gone and the pace you've run provides insight into your fitness and allows you to track mileage. For runners training for longer distances, weekly mileage is often crucial. Having a reliable watch to track distances on runs is crucial to staying on top of training.

2. A foam roller

Muscle recovery is an important part of endurance training. Running high mileage is burdensome on your leg muscles so proper recovery procedures are essential to remaining injury free. If muscles are constantly worked without a chance to build and recover, the benefit of training is lost. A great way to speed up muscle recovery between runs is through using a foam roller.

A foam roller is just what it sounds like, a large cylindrical foam tube that you can use in several ways to "roll out" your muscles. There are many benefits to using a foam roller. For example, habitual use of a foam roller can result in increased flexibility and better circulation to muscles. A foam roller, when used properly, can also greatly reduce the risk of running-related injury and post-run soreness.

3. A reusable water bottle

It is absolutely essential that any endurance athlete stays hydrated. A great way to stay hydrated is to carry around a reusable water bottle. Staying hydrated assists in blood circulation and general body metabolism. Dehydration is directly linked to sub-optimal performance and other negative health impacts. Hydrate or die.

4. Arm sleeves

Arm sleeves are of particular importance for runner's living in colder climates. Arm sleeves are lightweight, tight-fitting sleeves that cover only the arms. Often times, the hands and arms are the first portions of the body to get cold. Arm sleeves are very versatile and allow you to keep your arms warm while not adding another layer of clothing over your chest.

5. Running tights

Male or Female, running tights are the only way to keep your legs warm during winter. Sweat pants and other alternatives don't keep you as warm and also slow you down! Honestly there is nothing more I have to say about tights but you should be wearing them if you are running in the cold!