What to Look for When Shopping for Running Backpacks

• Design and Type: The most important thing to consider when shopping for a backpack is how you intend to use it and what items you'll need to carry, as these factors determine the size and style you'll choose. You can find options ranging from minimalist designs to extra-large capacities, with some equipped with specialized compartments such as water bottle sleeves, keychain rings, phone slots, and more. If you plan to use your backpack for short runs (10 miles or less), a smaller option with fewer pockets should be fine. However, if you're preparing for a marathon or distance trail run, opt for a larger backpack that can fit more fluids and gear.
• Fit: Beyond storage, it's also important to ensure your backpack fits you properly to avoid discomfort and injury. Position the backpack high on your back and make necessary adjustments for a snug, comfortable fit. Unwanted bouncing can strain your body and lead to painful chafing, so choosing a running backpack that conforms closely to your back is crucial, allowing for unrestricted movement without unnecessary jostling. Ensure that you can freely move your arms without your elbows coming into contact with the pack, Sheu says.
• Closure and Straps: You don't want to worry about your stuff falling out mid-run, so choose a backpack with secure closures. Many running backpacks feature shoulder and chest straps, and some even include a waist strap for enhanced security. When your pack includes straps, it's a good idea to make sure they're adjustable to help you find the right fit. You should also look for breathable fabrics to prevent excessive swearing and minimize the risk of chafing.

How We Tested the Running Backpacks

To determine the best running backpacks, our running coach tested seven options from top, trusted running gear brands. When testing, we evaluate each pack for the following key criteria:

• Storage: Since each backpack has a different capacity range, we put different items in them depending on their size. At a minimum, we fill each backpack with an energy gel, protein bar, iPhone, house key, car key, and credit card. For the hydration backpacks, we fill the bladder with water. We also put a 14-inch laptop and change of clothes in backpacks with larger capacities to test their storage capabilities. Regardless of the pack's size, we award high scores to options that comfortably store all our essentials.
• Comfort: We wore each backpack for a series of three runs: a 30-minute easy-paced run, a 30-minute faster-paced run, and a 60-minute easy-paced run. We pay attention to how the pack feels during each outing: Does it fit snugly on our back? Do we feel weighed down? Are the straps and harnesses comfortable? Is the fabric breathable? We prioritize backpacks that feel easy to carry (and not bulky or awkward) when stuffed with everything we need.
• Bounce Prevention: During our series of runs, we also consider how secure the backpacks feel. A running backpack that shifts back and forth or moves up and down as you run can be extremely annoying and uncomfortable. We consider whether straps keep the backpack from shifting up and down or side to side as we move at different paces. We only choose backpacks with secure, adjustable straps that provide a snug, but not constricting, fit.  
• Adjustability: If the backpack does have added straps, we check to see if they're adjustable and how easy they make it to find a custom-like fit. The packs should feel form-fitting without restricting movement. We give high scores to options with easily adjustable straps that make them more comfortable to wear.
• Value: Once testing is complete, we look at the price of each backpack. Considering its performance in the above-tested key categories, we determine whether the product justifies its listed price. We only include running backpacks that offer value equal to or exceeding the stated price and those we would confidently recommend to a friend.

Our Experts

Along with the running coach who tested each of the backpacks included on this list, we also consulted with the following expert at each stage of our research, testing, and reporting this story. While we choose products independently, we do use expert input to influence our choices.

• Lauren Sheu, RRCA-certified running coach
  

Frequently Asked Questions

When should I wear a running backpack?

You can wear a running backpack on any type of run—racing, distance training, trail running, and more. Running backpacks can be especially helpful if you're a distance runner since they let you pack everything you might need for hours on the move.

Can you injure your back wearing a backpack?

If you wear your backpack improperly, you can injure your back. To avoid injury when running with a backpack, make sure it fits you properly. A running backpack should have a snug fit against your body to prevent bouncing while you run, and you should be able to adjust the straps around your shoulders and across your midsection to hold it tightly against your body, Sheu says.

Will a running backpack slow me down?

It can, but there are a few tricks to avoid getting slowed down: Try to lighten the backpack as much as you can and only carry what is necessary, keep supplemental hydration somewhere else (such as your car), and keep your shoulder straps tight to help minimize shifting of the liquids in your pack.

Why Trust Verywell Fit

Road Runners Club of America-certified running coach and Verywell Fit writer Christine Luff, ACE-CPT has spent years researching, testing, and recommending fitness and athletic products and knows that the right gear can augment performance and allow for comfort.