Simon's top 10 running gadgets

My editors at YourRunning.com asked me to list my top 10 favorite gadgets for running. OK, here goes... --Simon Martin

1) Heart rate monitor and GPS

In the old days I used to have to painstakingly trace my route with a map measurer. I only ever had a very rough idea of how fast I was running at any given point. Now I get instant read-out on pace, heart rate and distance (not to mention elevation, grade and a bunch of other stuff that is there should I need it). If you think this kind of uinformation is important, then one of these gadgets is indispensable. I've noticed that when I'm getting ready for a run, the heart rate monitor strap is the first thing I put on.

I use an ancient Garmin Forerunner 301. Team this with Motion Based software and internet apps and you get fantastic 3D mapping capability as well.

I'm overdue for an upgrade and have been looking at an alternative system -- the top of the range Polar RS800sd. While the Garmin uses satellites to give real-time GPS positioning and works out speed and distance from your changing location, the Polar uses a foot pod attached to your shoe. Disadvantage: no GPS, no mapping. Advantage: it will deliver cadence and average stride length data, which is probably more useful.

2) Digital watch

Why do I need a digital watch as well as an HR monitor? Well, it's NOT because it's so embarrassing when someone notices I'm wearing a big watch-type thing on my wrist and asks me the time and I can't find the right screen to be able to tell them. No, it's because my coach likes us to report 100m and 400m splits to at least one decimal place. Fair enough: there's a lot of difference between a 16.0 split and a 16.9. Trouble is, the Garmin doesn't record that information. So for some workouts I wear a watch as well. The Garmin stays on and tracks the entire workout including rest periods. I use the watch to take splits. Criteria: it had to be cheap yet accurate, easy to use and have a BIG display. The Timex Ironman Triathlon (bottom of the range version) fits the bill.

3) Foam roller

"You can have a little bit of pain every day, or a lot of pain when you come to see me," was the way massage therapist Kim McCormack finally convinced me to actually use the foam roller I bought last year. It's become a vital part of my warm-up and recuperation sessions. If you get your position just right you can mimic the effect of a trained elbow in your glutes (for example), and use it as a general aid in stretching and releasing tight areas. The ones in running shops all seem to be supplied by OPTP, which also supplies the useful book by Michael Fredericson, which explains how to use them.

4) Tennis ball

For a bit of extra focus in those bits that are hard to reach on the roller. I also use it almost daily to roll around the bottom of my feet. Bliss! You can also pick up one of those spiky, knobbly little monsters at running shops that do the same thing, only harder. Check out these two websites for more info on using these and other tools on your aching trigger points: Trigger Point Performance Therapy and Pressure Positive.

Recently I've added the Miracle Ball method to my pain-relieving options: great for the back and butt, in particular!

5) Road ID

As a stranger in a strange land, often running trails (and getting lost) at all hours of the day and night, I figured it was a good idea to be carrying some sort of ID on me. I wear the ankle Road ID when I'm heading off on my own into the "wilderness" (or racing out of town). You don't notice the weight and it carries contact info, blood type and the inspirational phrase of your choice. Mine is: "Beauséant!" (Don't ask.)

6) Bottle

I'm a fan of Ultimate Direction bottles. Maybe something to do with their "nipple" system. :) Also, they don't make your drink taste funny. I use a waist belt holster that has a zipped pouch big enough to take keys and emergency raisins and/or goop. I now have a huge collection of these bottles thanks to Fleet Feet Boulder and the Dash & Dine 5k series, so now know that for those of you who don't like carrying stuff on your body, there's a version you can strap on your hand -- you don't have to run grimly clutching it!

7) Orthotics

Another "never leave the house without them" running essential. All orthotics are not equal: my big discovery of the year (and it's only May). Well worth shopping around to find someone with the expertise to design them properly and who is also able to make them light enough not to screw up your shoes and/or form. Got mine at Active Imprints.

8) Stretching strap

The most simple and yet vital tool. An old piece of rope will do. I've got a fancy schmancy strap with loops so it's easy to stick a foot (or whatever) in. It's the Stretch Out strap by DKSA designed for Active Isolated Stretching, the system invented by the great Aaron Mattes and popularized by Jim and Phil Wharton. Check out their books.

9) Inspirational videos and music

I don't run with an iPod, but often before I go out and while I'm doing my dynamics I'll listen to something upbeat, or watch one of the videos at Chasing Kimbia. I've also got clips of Seb Coe and Haile Gebrselassie on my desktop. It would be cool to have those clips available on my Garmin's wrist-top screen! Anyone know of a gadget that will do that?

10a) Tea
It is said that a Brit can run 20 miles on a cup of tea. Mine's black, with milk, no sugar. Ta.
10b) Iron
Gadget of the year as far as I am concerned. I take a lot of nutritional supplements, but this one is the VIP right now.

OK, I've had my say. ... What gadgets would you add to this list? What are your favorite running gizmos?