Ready to run farther and faster? These plans can change the performance of both beginners and experienced racers.

If you notice an ache or irritation crop up during a run, and it lasts more than just one workout or two, or if it goes away ...

If you run trails, you may want to carry even more stuff than the basics above. It’s easy to get lost, to stay out later than you intended, or to encounter bad weather or other minor emergencies.

The practical enthusiast ($100-$140) For those running three to four times weekly, totaling 10-20 miles, you'll want something more substantial that balances price and performance.

According to Bauer, runners outside should drink six to eight ounces of fluids for every 15-20 minutes during a training run. "If you are running in hot and humid weather for more than six miles ...