icon-account icon-glass

Popular Searches

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.

CATEGORIES

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.

< Older post Newer post >

Product Spotlight

The Energy Booster. Award winning pre-workout. Formulated to raise energy, improve stamina and to help push yourself further.

The Energy Booster
The Energy Booster is our award-winning pre-workout protein that boosts energy levels, increases endurance and helps you get the most out of your workout.
Award Winning

Need Expert Advice?

Take the quiz

Take the quiz

If you're not sure where to start, take our 5 minute health consultation to get product recommendations tailored to your goals.
Read more

Other Insights

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.
Read more
The Complete Guide to Digestive Enzymes

The Complete Guide to Digestive Enzymes

How you digest your food has a direct impact on how you perform, recover and feel day to day. It’s not just about what you eat, but how well your body is able to break it down and use it. A heavy feeling after meals, inconsistent energy, or food that doesn’t quite sit right (on top of being uncomfortable) can all point back to how well your body is breaking things down. Digestive enzymes play a central role in this process. They’re responsible for breaking down the food you eat into forms your body can absorb and use. When that process runs smoothly, there’s a noticeable difference in how you feel day to day. To clear up any confusion around digestion, this guide explores digestive enzymes in detail - what they are, what they do, where they’re produced, and how they fit into a modern, performance-led lifestyle. Shall we get into it? What are digestive enzymes? Digestive enzymes are specialised proteins that help break food down into smaller molecules that can be absorbed through the gut lining. Without them, even the most nutrient-dense diet would be difficult for the body to utilise effectively. The process itself is highly coordinated. Enzymes are released at different stages of digestion, working in sequence to ensure food is progressively broken down as it moves through the digestive tract. Put simply, digestive enzymes are what bridge the gap between what you eat and what your body actually gains from it. As you would expect, this can directly impact your fitness as well as your mood. Types of digestive enzymes and what they do Digestive enzymes are typically grouped into 3 core segments based on the nutrients they target. Amylase (Carbohydrates): Amylase breaks down complex carbohydrates into simpler sugars. It begins its work in the mouth and continues in the small intestine. Protease (Protein): Protease enzymes reduce proteins into amino acids. This is particularly relevant for those consuming higher-protein diets, as efficient breakdown supports recovery and muscle repair. Lipase (Fats): Lipase breaks down fats into fatty acids and glycerol. These components are essential for energy production and overall metabolic function. This breakdown is essential because nutrients cannot be absorbed in their original form. If digestion is incomplete, absorption becomes less efficient. Other enzymes, such as lactase, play more specific roles, for example helping to digest lactose found in dairy products. Together, these enzymes form a system that adapts to the composition of each meal. Research also highlights the link between digestion and how much of these nutrients your body can actually use. A study published in the American Journal of Clinical Nutrition for example highlights that effective protein digestion and amino acid absorption play a key role in muscle repair and recovery after exercise. For anyone training regularly or focusing on performance, this becomes especially important. It’s not just about what you eat, but how well your body is able to make use of it. Where Are Digestive Enzymes Produced? Digestive enzymes are produced throughout the digestive system, with each stage contributing to the overall process. The mouth Digestion first begins with chewing. The salivary glands release amylase, an enzyme that starts breaking down carbohydrates before food is even swallowed. This early stage is often overlooked, but it plays an important role in preparing food for the next steps. The stomach The stomach next combines gastric acid with enzymes such as pepsin, which begins the breakdown of proteins. This stage is less about complete digestion and more about creating the right conditions for further processing. The pancreas The pancreas is responsible for producing the majority of digestive enzymes, including amylase, protease and lipase. These are released into the small intestine, where most digestion takes place. Clinical research has shown how central this role is. Conditions that impair pancreatic enzyme production, such as exocrine pancreatic insufficiency, can significantly reduce nutrient absorption and lead to noticeable digestive symptoms. The small intestine The small intestine completes the process. Additional enzymes help finalise digestion, allowing nutrients to pass through the intestinal wall into the bloodstream. Enzyme production across these stages can vary depending on diet, stress levels and overall gut health. This is why your digestion doesn’t always feel consistent, and some days can feel more comfortable than others. Signs your digestion may not be working optimally Some of the more common signs that digestion may not be working as efficiently include: Bloating or discomfort A feeling of heaviness, particularly after larger meals Sluggishness or dips in energy following eating Gut sensitivity to certain foods These experiences are relatively common and often reflect how digestion is responding to day-to-day habits. Below are some of the key reasons why your digestive system may not be operating effectively. Eating quickly or on the go can limit how effectively digestion begins, particularly in the mouth where enzymes first start working. Stress can also play a role. When the body is in a more alert or pressured state, digestion is not the priority, which can affect how efficiently food is broken down. Higher protein diets are increasingly common, particularly among those training regularly. While beneficial, protein requires more extensive digestion, placing greater demand on enzyme activity. Fewer whole foods and less plant diversity may influence how the digestive system responds over time. Foods high in digestive enzymes So, for those looking to improve digestion by adding more digestive enzymes to your diet, how do you go about doing it? While your body produces its own digestive enzymes, certain foods also contain naturally occurring enzymes that can support the digestive process. These tend to be most active in raw or minimally processed forms and can complement a balanced, varied diet. Some of the more commonly referenced foods include: Pineapple (Bromelain – Protease): Pineapple contains bromelain, which has been studied for its role in helping break down protein. It is often associated with supporting protein digestion. Papaya (Papain – Protease): Rich in papain, papaya is another enzyme that assists with protein breakdown. It’s frequently used in both digestive support and food preparation. Mango (Amylase – Carbohydrates): Mango contains amylase enzymes that help break down complex carbohydrates into simpler sugars, particularly as the fruit ripens. Bananas (Amylase & Maltase – Carbohydrates): Provide enzymes that support carbohydrate digestion, especially when ripe. Avocado (Lipase – Fats): Contains lipase, which plays a role in breaking down fats into fatty acids. These foods can play a useful role in supporting digestion as part of a broader diet. However, their enzyme content can vary depending on factors like ripeness, storage and preparation, and they don’t always provide consistent or targeted support on their own. In those situations, you might also look at targeted digestive enzyme supplements that can provide a more consistent and concentrated level of enzyme activity alongside meals, supporting the breakdown of proteins, carbohydrates and fats more reliably than food sources alone. Digestive enzyme supplements The key to effective digestive enzyme supplementation is choosing a well-formulated option that combines a broad range of enzymes with a clean ingredient profile. Case in point: supplements like Innermost’s The Digest Capsules are built with this in mind, offering a considered blend that fits easily into a daily routine and works alongside your existing nutrition rather than replacing it. For those considering digestive enzyme supplements, how and when they’re used can influence their effectiveness. Before or with meals Digestive enzyme supplements are typically taken just before or alongside meals, allowing them to act as food is being broken down. Around larger or harder-to-digest meals Meals that are higher in protein, fats or overall volume can place greater demand on digestion. This is often where additional supplementation can be beneficial. Fitting into your routine How and when you use digestive enzymes will depend on your routine, your diet and how your body responds. Rather than following a fixed structure, it often makes more sense to take a flexible approach. Used consistently or as needed, they should fit seamlessly into your day, supporting digestion without adding unnecessary complexity. Supporting your digestion effectively Digestive enzymes play a fundamental role in how your body processes food and accesses nutrients. When digestion is working well, the impact is often felt across energy, recovery and overall wellbeing. While your body naturally produces these enzymes, factors like diet, lifestyle and routine can influence how consistently that process runs. In those moments, small adjustments - whether through food choices or more targeted supplementation - can make a noticeable difference. For those considering supplements, a well-formulated option such as The Digest Capsules can provide a simple, reliable way to support digestion alongside your daily routine. References Leidy, H., Clifton, P., Astrup, A., Wycherley, T., Westerterp-Plantenga, M., Luscombe-March, N., Woods, S., Mattes, R. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6). Click here.  Ni, W., Hutagalung, A., Li, S., Epstein, H. (2011). The myosin-binding UCS domain but not the Hsp90-binding TPR domain of the UNC-45 chaperone is essential for function in Caenorhabditis elegans. J Cell Sci. 124(18). Click here. Pavan, R., Jain, S., Shraddha., Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnol Res Int. Click here.
Read more