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What’s The Best Way To Carry Your Phone On A Run?

8th November 2022

Fitness Health

8th November 2022

By Adele Webb

It’s the 21st century – for most of us we are constantly glued to the screens of our phones and can’t seem to go a second without our loyal companion by our side. That includes when we adventure out on our daily jogs. Carrying a phone whilst running can be controversial for many, and we agree that this is a tricky question. Yes, some of you may be a strong believer in a strictly no phones when running rule, and we can certainly get on board, with the alternative being a fitness watch, for example.

But for the majority who may rely on phones for music, tracking, or personal safety, we are here to help you along the way, with the best ways to always ensure your phone stays with you during your daily, weekly, or maybe even monthly (it’s ok) run.

We are long past the days of just holding them in our hands, and now there is an incredible array of fancy gear and activewear on the market that is very much within the pro-running category – hooray! Holding your phone whilst running can cause subtle imbalances in the body which can lead to problems in your hips, leg, and shoulder muscles (no one wants that). These issues may not arise straight away but will start to be apparent over time – trust us. 

Why you should be running with your phone

Before we outline the alternative options, let’s discuss the usefulness of having your phone on you whilst exercising outside amongst the great outdoors. If instead, you are an avid treadmill enthusiast at the gym then these may not apply, but having your phone on you here is still a fantastic idea – hello own music instead of gym radio, are we right?  When it comes to running, there are just some things that we can’t go without, a good pair of running shoes, a great pre-workout powder like The Energy Booster, and our trusty phone. These following tips are great to consider if you are on the fence about whether you should keep your device with you:

  • Firstly, you may get injured and therefore need your phone to call for help, having it with you will provide that extra blanket of security just in case of an emergency (better to be safe than sorry).
  • Secondly, the weather may drastically turn (we know how the British weather can be), and if you find yourself stuck in either a torrential downpour or blistering heat, you can use your device to ask for a ride home – that’s what friends are for right.
  • Third, you may lose your sense of direction and find yourself in an unknown location – you can then use your phone’s GPS or maps for assistance. No one likes to be stranded.
  • Lastly, and this one takes a slightly different approach, but you may want to take photographs of the beautiful scenery – ever sprinted as the sun sets? You should!

Overall, having your trusty device with you means you can relax knowing that you are safe and secure. Now let’s answer the real question here, which handy gadgets and clothing items are running essentials?

Running phone accessories you must try

Hip belt

Up first we have the hip belt, otherwise known as a running belt, and it is one of the most comfortable ways to ensure you have your phone securely on you but out of sight, and out of mind. Allowing you to purely focus on your energetic activity. If that wasn’t enough, it’s also a fantastic way to carry little things as well like your house keys or even your most used and favourited exercise-proof lip gloss. Our top pick is the Flip Belt, and these can be purchased online at their store, or even on Amazon. For those eager to find out more, let’s outline the positives and negatives.

Pros:

  • They are comfortable to wear and convenient
  • Available in a variety of designs including adjustable versions
  • Can carry other items and not just your phone
  • Can be worn under or over clothing
  • Will prevent your phone from accidental drops

Negatives:

  • May feel uncomfortable if packed with too many things
  • Can bounce if it’s too heavy
  • Larger phones may be a tight squeeze, no one wants their phone to hang out

Armband 

This carrying method has been around for a long time and is an old-school approach when it comes to having your phone on you whilst you run. Typically, it fits around your bicep and is available in many different designs and styles like a clear touchscreen window – we suggest Armpocket for this. Or, if you don’t like your device being on show, you can opt for a covered cloth appearance like the PROVIZ Reflective Arm Pocket. Again, there are good points and bad points to this certain gadget.

Pros:

  • One of the cheapest options
  • Can protect your phone – some can be water resistant
  • The armband is placed within a convenient location if you have wired headphones
  • Those that have a clear screen enables the individual to see their phone without having to take it out
  • Some also include a slot to carry cards or cash – just in case you want to pop into the shops mid-run. Surely someone’s with us on this?
  • There are also armbands that have reflective details for night-time and very early morning running

Negatives:

  • Sizing could be an issue depending on your arm size
  • It can chafe or bounce if not properly tightened
  • It could stretch overtime and therefore not fit
  • This last one is a bit of a curve ball, but if running in the heat it could cause odd tan lines – we know right?

Running shorts

Now we begin the activewear options with running shorts with pockets.  If you are not interested in any extra components when embarking on your run, then getting yourself a nice pair of running shorts with a large enough hole to keep your phone in is an ideal choice – just note that not all have this.  Many popular brands have created running attire with pockets for both men and women, with our top favourites being Adidas’s range with their Two-In-One Running Shorts for women and the same range for men.  Although we are currently singing their praises, it’s not all a song and a dance with these items of clothing.

Pros:

  • Convenient, there’s no need for extra accessories
  • There are available in a range of styles and colours to suit all – including both options for men and women
  • Many running short pockets are large enough to fit in other things like keys

Negatives:

  • Less choice as not all running shorts are available with pockets
  • Could cause chafing as the phone may bounce awkwardly
  • Depending on how tight the pocket design is, it could be difficult to access your phone
  • Phone may not feel as secure as some of the other options – unless they have a zip

Sports bra with pocket

This one is for all the women out there (sorry guys), and we have an added extra option – a sports bra with pockets. Nowadays there are plenty of active bras that provide the means to carry not just your phone on a run, but also extra belongings and this 3 Pocket Run Bra by Brooks is perfect for that! Featuring three different pockets with one purposely placed at the back, and on the two sides, this bra is not only supportive but also safe as well. However, is it all smooth sailing?

Pros:

  • Your phone can be placed conveniently for ease of access and placed perfectly for headphone use
  • Protects phone from being dropped – the pockets are tight and secure
  • Don’t need to have any extra accessories
  • Available in a range of prints and colours
  • Easy to wear

Negatives:

  • Can be difficult to get the phone in or out of the pocket – especially depending on pocket size
  • Could cause discomfort – have you ever tried wearing your phone on your back?
  • You may need to buy more than one, or you’ll have to wash it between runs
  • Finding a sports bra that fits is hard enough, now there’s an added extra component

Running vest

The last activewear item on our list is the running vest, which is an excellent choice for those long-distance runners amongst you all as you can carry so much more than just your phone, and little accessories. Running vests, just like a miniature version of a backpack, enables the individual to even carry around water and snacks – who doesn’t love a good protein rich snack bar during a run for that extra boost? We sure do! What’s more, weighing down your vest with heavier items is a great step forward to push your endurance and get in those extra gains. This vest by Montane contains not just one but two front compartments for water bottles, and a spacious back zipped pocket for lots of storage.

Pros:

  • Great for carrying many different items including water
  • There are many waterproof ones on the market
  • Weighs you down to test your endurance and push your workout further
  • Available in many different styles, weights, and sizes
  • Can improve your running posture

Negatives:

  • One of the most expensive options
  • Not the best choice for those wanting to partake in a short run
  • The added weight could make the runner more prone to falls, and add extra pressure on muscles and joints resulting in injury

Summary

There you have it, our top picks when it comes to running with your phone. Whichever runner category you may fall into, if that is just for a 20-30 minute jog once a week, a daily pre-work run whilst everyone is sleeping, or for those practicing for an up-and-coming marathon – there are some fantastic secure and helpful gadgets and activewear garments that allow you to always keep your much-loved device with you whilst you work out. So put your best foot forward and discover them for yourself - and whilst you're at it, why not check out The Energy Booster, for that little extra push during your next run.

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Magnesium for Sleep: Here's What You Need to Know

Magnesium for Sleep: Here's What You Need to Know

  Sleep is one of the most important parts of the day. Feeling well, training well and moving through the day with enough energy to actually enjoy it, all rely on a good night’s sleep. Yet for many of us, it is also one of the first things to suffer when life gets busy. Late nights. Early starts. Stress. Screens. Training sessions squeezed into already full days. A mind that seems to become suddenly very active the moment your head hits the pillow. It is no surprise, then, that magnesium has become one of the most talked-about supplements for sleep. It is often linked with relaxation, recovery and the ability to switch off at night. But as with most things in wellness, the real answer is a little more nuanced than “take this and sleep better”. So, does research suggest that magnesium helps with sleep? And how do you know whether it is right for you? Let’s take a closer look. Key takeaways Magnesium supports several normal processes linked with rest, including muscle function, nervous system function and energy metabolism. Magnesium may help some people sleep better, particularly where poor sleep is connected to stress, low magnesium intake, muscle tension or poor recovery. Food should always be the foundation, but magnesium supplements can help support a consistent intake when busy lifestyles, training and irregular meals get in the way. Magnesium works best as part of a broader evening routine, alongside sensible caffeine timing, reduced evening stimulation, good nutrition and proper recovery. What is magnesium and why is it linked to sleep Magnesium is an essential mineral found in food, water and supplements that is involved in over 300 bodily processes. It acts as a mandatory helper molecule (coenzyme) for your cells. Some of the key biological functions of magnesium include: Supports energy production by helping the body convert food into usable cellular energy. Contributes to normal muscle function, including the balance between muscle contraction and relaxation. Supports normal nervous system function by helping regulate nerve signalling and neurotransmitter activity. Contributes to normal bone structure, with a significant proportion of the body’s magnesium stored in bone. Supports normal glucose metabolism, with magnesium involved in blood glucose control and insulin-related processes. While by no means an exhaustive list, this gives a wider sense of how widely it is used throughout the body. Magnesium’s connection with sleep comes from the way it supports systems involved in relaxation and recovery. As highlighted, magnesium helps regulate nerve signalling and muscle contraction, which is one reason it is often associated with calmness, reduced tension and post-training recovery. It is also commonly discussed in relation to GABA (or gamma-aminobutyric acid), a neurotransmitter involved in calming nervous system activity. While the relationship between magnesium and sleep is still being studied, the general theory is that healthy magnesium levels may help the body and brain shift away from a heightened, alert state and towards a more relaxed one. This matters because good sleep rarely begins the moment you get into bed. It starts earlier, as your body and mind begin to downshift. For active, busy people, this can be one of the hardest parts of the day. If your evening routine looks like finishing work, replying to messages, doing a late workout, eating quickly and then expecting your brain to instantly power down, you are asking a lot from your body. Magnesium may support the relaxation side of that process, but it works best when the rest of your routine is helping too. Does magnesium help you sleep? Magnesium may help some people sleep better, but it is not a guaranteed solution for everyone. Its value sits more in supporting the body’s normal relaxation and recovery processes than acting like a direct sleep aid. A 2021 systematic review and meta-analysis published in BMC Complementary Medicine and Therapies looked at oral magnesium supplementation for insomnia in older adults. It found that magnesium may help reduce the time it takes to fall asleep. While the results were promising, the sample size was limited. Magnesium is most likely to be helpful when poor sleep is linked to factors such as low magnesium intake, stress, muscle tension, a busy nervous system or poor recovery. Someone who trains several times a week, works long days and struggles to wind down at night may find it more beneficial for sleep specifically than someone whose sleep issue is caused by an untreated medical condition, severe anxiety, chronic insomnia or an inconsistent sleep schedule. It is also worth remembering that “better sleep” can mean different things to different people. Some people want to fall asleep faster. Others wake up during the night. Some sleep for eight hours but still wake feeling flat.  Magnesium is usually discussed in relation to relaxation and sleep onset, rather than acting as a powerful sleep aid that forces deeper or longer sleep. A helpful way to think about it is this: magnesium supports the conditions that may make good sleep more likely. It does not replace the foundations of sleep itself (many of which we have discussed before). Can You Get Magnesium from Food? Yes, and this is a good place to start. Magnesium is found in a range of everyday foods, including: leafy green vegetables, nuts, seeds, legumes, wholegrains and dark chocolate. Pumpkin seeds, almonds, spinach, black beans and wholegrain products are all useful sources. Food Why it helps Pumpkin seeds Naturally rich in magnesium and easy to add to meals or snacks Almonds and cashews Useful sources of magnesium, healthy fats and plant-based protein Spinach and leafy greens Provide magnesium alongside fibre and other micronutrients Black beans and lentils Support magnesium intake while also adding fibre and slow-release carbohydrates Wholegrains A practical everyday source of magnesium and sustained energy Dark chocolate Contains magnesium, although best enjoyed as part of a balanced diet   A food-first approach also supports the bigger picture. Your body does not experience nutrients in isolation. A diet rich in magnesium-containing foods is often also higher in fibre, plant compounds and other micronutrients that support overall wellbeing. That said, busy lives do not always make consistent nutrition easy. Active people may also pay closer attention to magnesium because of its role in muscle function, energy metabolism and recovery. If you train regularly, sweat heavily, experience muscle tension or find yourself relying on convenience meals during busy weeks, your magnesium intake may be worth looking at. This is where effective supplementation can help, especially when it forms part of a wider routine rather than replacing a balanced diet. Where magnesium supplements can help Food should always be the foundation, but supplements can make magnesium intake easier to manage when life is busy. Rather than trying to rebuild your diet overnight, the right supplement can help you add consistent support around the routines you already have: morning training, post-workout recovery, evening wind-downs, or busy workdays where meals are not always as balanced as you would like. With Innermost, magnesium is included as part of wider, goal-led formulations rather than as a standalone quick fix. The Fit Protein contains 250mg of magnesium per serving, alongside vegan protein, maca, rhodiola root, cocomineral and Pink Himalayan sea salt, making it well suited to active lifestyles where performance, energy and recovery all matter. The Strong Protein contains 200mg of magnesium per serving, alongside protein, casein, creatine monohydrate, Montmorency cherries and bilberries. This makes magnesium part of a broader strength and recovery blend, supporting people who train regularly and want their nutrition to work harder around their goals. For evening recovery, The Recover Capsules are another good supplementation option, with magnesium included as part of a wider recovery-focused formula. This makes them a natural fit for people who want to support recovery at the end of the day, particularly when sleep, training and overall performance are closely connected. When should you take magnesium for sleep? Magnesium works best when it becomes part of a routine you can actually stick to. Because magnesium supports relaxation and recovery rather than acting as a sedative, timing does not need to be overly complicated. The most effective approach is usually the one you can repeat consistently. For many people, magnesium fits naturally into the evening. That might mean taking it with dinner, after training, or as part of a wider wind-down routine before bed. The aim is not to wait until you feel wired and then expect magnesium to force sleep. It is to give your body steady support at the point in the day when you want to start slowing down. This is particularly relevant if your days are busy or training-focused. When your body has been under physical or mental demand, sleep is part of the recovery process. Magnesium can support that bigger picture by contributing to normal muscle function, nervous system function and energy metabolism. Final thoughts: magnesium, sleep and recovery Magnesium has earned its place in the sleep conversation, but it deserves to be understood properly. It is an essential mineral with important roles in muscle function, nervous system function and recovery. For some people, particularly those who are active, stressed, low in magnesium-rich foods or struggling to wind down at night, supplementation may be a useful addition to an evening routine. The key is to keep expectations realistic. Magnesium is not a shortcut to perfect sleep. It is a supportive tool that works best alongside consistent habits: sensible caffeine timing, less evening stimulation, good nutrition, proper recovery and a calm bedtime routine. For Innermost, the bigger point is that form matters, but formulation matters too. Magnesium works best when it fits into a wider routine. That might mean supporting your intake through a recovery-focused product, taking supplements with food, and using them consistently rather than expecting an instant effect. References  Magnesium. National Institute for Health Professionals. Click here. Jewett, E., Sharma, S (2023). Physiology, GABA. National Library of Medicine. Click here. Mah, J., Pitre, T (2021).Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complementary Medicine and Therapies. Click here.
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Fibre

The Benefits of a High Fibre Diet for Energy, Gut Health & Balance

Within the fitness space there can be a tendency to think of fibre as something that’s just functional. Important, of course, but often its impact is only framed around digestion. In reality, fibre plays a far broader role in how your body performs and how you feel day to day, influencing variables like energy stability and appetite regulation through to long-term metabolic health. For anyone already investing in their training, recovery, and overall wellbeing, a high fibre diet matters more than you might think. It’s one of the simplest ways to bring more consistency to your nutrition, without adding complexity. In this guide, we’ll take a closer look at what fibre does, why it matters, and how to build a high fibre diet in a way that fits naturally into your routine. What is fibre and why it matters Fibre is a type of carbohydrate that is naturally sourced from foods like wholegrains, beans, nuts and more. At its core, dietary fibre is the part of plant foods your body can’t fully digest. Rather than being absorbed, it moves through the digestive system, interacting with everything along the way. This process is what makes fibre so valuable. It slows digestion, supports beneficial gut bacteria, and helps regulate how nutrients enter the bloodstream. Over time, these effects compound, influencing energy levels, hunger signals, and metabolic health. It’s worth understanding that fibre isn’t one single thing, and while it is often grouped together, different types have different roles. Broadly, fibre falls into two categories: Soluble fibre: This dissolves in water and forms a gel-like substance, helping to slow digestion and regulate blood sugar and cholesterol. Insoluble fibre: This adds bulk and supports regular movement through the digestive system. Most whole foods contain a combination of both, which is why variety matters more than focusing on a single source. Why intake is often lower than expected You might read this and think you’re easily hitting your daily fibre requirements. Yet, even among people who eat relatively well, fibre intake tends to fall short. In the UK, the recommendation sits at around 30g per day, yet average intake is closer to 18–20g. This isn’t usually down to poor habits. More often, it reflects modern eating patterns: A strong focus on high-protein meals can reduce the variety of plant foods in a diet, lowering fibre intake over time. A reliance on staples like white bread and pasta contain less fibre than wholegrain alternatives, making fibre intake harder to reach. Quick, convenient meals often lack the whole ingredients needed to support adequate fibre intake. The result isn’t a complete absence of fibre, but it does lead to a gradual shortfall below the 30g recommendations. Each meal might seem balanced in isolation, but across a full day or week, intake consistently sits below where it needs to be. The Key Benefits of a High Fibre Diet  A high fibre diet supports several key areas of health at the same time: Gut health and microbiome support As previously mentioned, fibre’s most recognised role is in digestion, but its impact actually goes deeper than that. Certain fibres act as prebiotics, feeding beneficial gut bacteria. These bacteria produce compounds known as short-chain fatty acids (SCFAs), including butyrate, which plays a role in maintaining the integrity of the gut lining and regulating inflammation. A 2019 review published in The Lancet found that higher dietary fibre intake was consistently associated with improved gut health markers and reduced risk of several chronic conditions. The key takeaway wasn’t a single “superfood”, but the cumulative effect of consistent fibre intake over time. There’s also increasing interest in how microbiome diversity influences overall health. A more varied intake of fibre tends to support a more diverse gut environment, which is linked to better resilience and function. For those looking to improve their training routines and hit new PBs, a well-functioning gut is central to recovery. This is because fibre supports the gut environment, which in turn affects how efficiently nutrients are absorbed. More stable energy levels When it comes to your energy, it isn’t just about calorie intake. It’s also key to ensure your body can effectively process these calories. This is where fibre can be highly beneficial. This is because fibre slows the digestion of other carbohydrates, leading to a more gradual release of glucose into the bloodstream. This helps avoid the sharp spikes and dips that can come from highly refined meals. Studies also show that diets higher in fibre are associated with improved glycaemic control, even in otherwise healthy individuals. In practical terms, this often leads to: More consistent energy across the day Fewer mid-afternoon crashes Reduced reliance on quick fixes like sugar or caffeine For those balancing work, training, and recovery, the more stable blood sugar levels provided by fibre mean more consistent energy availability. This can translate into better training sessions, particularly for longer or more demanding workouts. Appetite regulation High fibre foods tend to be more filling due to their volume and slower digestion. At the same time, they influence hormones involved in hunger and fullness, including ghrelin and peptide YY. There’s also a hormonal aspect to this. Fibre-rich foods can influence the release of satiety hormones, helping your body better recognise when it’s full. This creates a more sustainable approach to body composition. Instead of relying on weight loss restriction, your diet supports appetite regulation more naturally. Heart Health and Long-Term Outcomes In addition to the shorter-term health and wellness benefits, fibre intake also has a beneficial impact on long-term health. Soluble fibre, in particular, has been shown to help reduce LDL cholesterol by binding to cholesterol in the digestive system and aiding its removal. Large cohort studies have consistently linked higher fibre intake with a reduced risk of cardiovascular disease and type 2 diabetes. This is partly due to improved blood sugar regulation and partly due to the broader metabolic benefits of a fibre-rich diet. One study in particular by the BMJ found that each additional 7g of fibre per day was associated with a 9% reduction in cardiovascular disease risk. These outcomes aren’t immediate, but they reinforce the role of fibre as a long-term investment in health. High Fibre Diet Foods We’ve written about his previously (see here for our guide on high fibre foods) but in short, building a high fibre lifestyle doesn’t require a complete overhaul of your current diet. It’s instead about increasing variety and making more intentional choices within your existing routine. Below we have outlined some key foods that can help increase fibre intake. Whole grains Oats, brown rice, quinoa, and wholegrain bread provide a steady source of fibre while supporting sustained energy. They’re an easy upgrade from refined grains and tend to be more filling. Fruits and vegetables Eating more fruit and vegetable is one of the simplest ways to raise fibre intake. A useful approach is to focus on variety: Berries and apples for convenience Leafy greens for micronutrient density Root vegetables for more substantial meals Legumes Lentils, chickpeas, and beans are among the most fibre-dense foods available. They also provide plant-based protein, making them particularly useful in meals focused on satiety and recovery. Nuts and Seeds Chia seeds, flaxseeds, and almonds offer a concentrated source of fibre and can be added easily to meals. Even small additions, such as a tablespoon of seeds in a breakfast or smoothie, can make a difference over time. A Smarter Way to Think About Fibre Fibre doesn’t need to be treated as a standalone goal. It works best as part of a balanced, well-structured approach to nutrition - one that supports how you feel day to day, not just how you perform in the odd moment. For most people, that starts with whole foods. Building meals around plant variety, whole grains, and consistent habits. From there, the role of supplementation becomes more effective. The Innermost approach reflects that balance. Products like The Greens Blend can help support daily plant intake and micronutrients, while products such as The Lean Protein fit alongside a diet that prioritises both protein and fibre, rather than one at the expense of the other. Building a high fibre diet isn’t about adding or overhauling, instead It’s about making those small adjustments that bring more consistency to your routine. Over time, those shifts tend to have the biggest impact - not just on digestion, but on how your body feels, performs, and recovers. References Renolds, A., Mann, J., Cummings, J., Winter, N., MDiet, E., Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 393 (10170), 434-445. Click here.  NHS UK. How to get more fibre into your diet. Click here.  Hullings, A., Sinha, R., Liao, L., Freedman, N., Graubard, B., Loftfield, E. (2020). Whole grain and dietary fiber intake and risk of colorectal cancer in the NIH-AARP Diet and Health Study cohort. The American Journal of Clinical Nutrition. 112 (3), 603-612. Click here. Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C., Nykjaer, C., Woodhead, C., Cade, J., Gale, C., Burley, V. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ.347. Click here.
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