Are you a runner who’s always on the go? Do you find yourself constantly struggling to carry your essentials while on a run? Well, worry no more! In this comprehensive guide, we’ll take a look at how runners carry their gear and the various options available to them. From hydration packs to waist belts, we’ll explore the pros and cons of each method and help you find the perfect fit for your running needs. So, whether you’re a seasoned marathoner or just starting out, this guide has got you covered. So, lace up those shoes and let’s get going!
What Gear Do Runners Carry?
Essential Running Gear
When it comes to running, there are certain items that every runner should have with them. These essential items can make a big difference in their comfort, safety, and performance. Here are some of the most important pieces of gear that runners carry:
1. Water Bottle or Hydration System
Staying hydrated is crucial for any runner, and carrying a water bottle or hydration system is a must. This allows runners to keep themselves hydrated throughout their run, especially during hot weather or long runs. Some runners prefer to use a hydration belt or pack, which can hold both water and other essentials like gels or snacks.
2. Reflective Gear
Running early in the morning or late at night can be dangerous, especially if there is limited visibility. Reflective gear such as vests, jackets, or arm bands can help runners stay visible to motorists and other pedestrians. This can help keep them safe while running in low-light conditions.
3. Identification and Emergency Contact Information
It’s always a good idea to carry some form of identification, such as a driver’s license or ID card, in case of an emergency. Runners should also have a list of emergency contact information on them, in case they need to call for help. This can include their doctor, family member, or friend who can be contacted in case of an emergency.
4. First Aid Kit
Even with the best preparation, accidents can happen during a run. A small first aid kit can be a lifesaver in case of a cut, scrape, or other minor injury. This should include items like band-aids, gauze, tweezers, and any over-the-counter medication that the runner may need.
5. Sunscreen
Running in the sun can be great for Vitamin D, but it can also cause sunburn and other skin damage. Carrying sunscreen can help protect runners from the harmful effects of the sun’s UV rays. Look for a water-resistant, broad-spectrum sunscreen with an SPF of at least 30.
6. Cell Phone or Running Watch
Having a way to track time, distance, and pace is important for any runner. A cell phone or running watch can help runners track their progress and monitor their performance. In case of an emergency, a cell phone can also be used to call for help.
7. Snacks or Energy Gels
Running can be a great way to burn calories, but it can also be tough on the body. Carrying a snack or energy gel can help provide a quick boost of energy during a long run. This can be especially helpful during races or other long-distance runs.
These are just a few of the essential pieces of gear that runners should carry with them. Having the right gear can make a big difference in their comfort, safety, and performance, so it’s worth investing in the right equipment.
Additional Gear for Long Runs
For longer runs, runners often carry additional gear to ensure their safety and comfort. This section will explore the essential items that runners should consider when embarking on a long run.
- Hydration System: A hydration system is crucial for long runs, as it allows runners to stay hydrated throughout their journey. There are various types of hydration systems available, including handheld water bottles, hydration belts, and vest-style packs. Each type has its advantages and disadvantages, and runners should choose the one that best suits their needs.
- Energy Supplements: Energy supplements, such as gels or energy bars, are a convenient way to boost energy levels during a long run. Runners should experiment with different brands and flavors to find the one that works best for them. It’s also essential to practice consuming these supplements during training runs to avoid any GI distress.
- First Aid Kit: A first aid kit is an essential item for any long run. Runners should ensure they have a kit that includes band-aids, gauze, tweezers, and any personal medications they may need. It’s also a good idea to carry a phone or a way to contact emergency services in case of an emergency.
- Extra Clothing: Weather conditions can change unexpectedly during a long run, and runners should be prepared by carrying extra clothing. This can include a light jacket, gloves, or a hat. It’s also a good idea to carry a trash bag or emergency blanket in case of extreme weather conditions.
- Navigation Aids: Runners who venture off-road or into unfamiliar areas should carry navigation aids, such as a map or a GPS device. These aids can help runners stay on course and avoid getting lost.
- Emergency Contact Information: Runners should carry emergency contact information, such as their medical history and emergency contact numbers, in case of an emergency. It’s also a good idea to carry a card that indicates any allergies or medical conditions.
By carrying these additional items, runners can ensure their safety and comfort during long runs. It’s essential to experiment with different gear and find the items that work best for each individual runner.
Why is Carrying Gear Important for Runners?
Staying Hydrated
Maintaining proper hydration levels is crucial for runners during their training sessions and competitive events. The human body loses water through sweat, and it is essential to replenish the lost fluids to maintain optimal performance and prevent dehydration.
Runners need to carry water or hydration fluids to ensure they stay hydrated throughout their runs. The frequency and amount of water intake can vary depending on factors such as the distance of the run, the climate, and the runner’s personal preferences. Some runners prefer carrying water in a hydration belt or a handheld water bottle, while others opt for a hydration pack that can carry both water and other essentials such as snacks and a phone.
It is also important to note that staying hydrated is not just about drinking water. Runners should also consume electrolytes, which are essential for maintaining the proper balance of fluids in the body. Electrolyte replacement drinks or supplements can be an effective way to replenish lost minerals during long runs.
In addition to hydration, carrying other essential items such as a first-aid kit, sunscreen, and a light jacket can also be beneficial for runners. These items can help them deal with unexpected situations during their runs and ensure their safety and comfort.
Overall, carrying gear is crucial for runners to maintain their performance and safety during their training sessions and competitive events. Staying hydrated is just one aspect of this, and runners should carefully consider their personal preferences and needs when choosing the gear they carry with them on their runs.
Staying Nourished
For runners, it is essential to maintain their energy levels during a run. One of the primary reasons runners carry gear is to ensure they have access to nourishment during their run. Dehydration and low blood sugar can quickly derail a run, so having access to water, energy gels, or other snacks can make all the difference.
Hydration is particularly important for runners, as it helps regulate body temperature, lubricates joints, and helps deliver oxygen to muscles. Therefore, runners often carry water bottles or hydration packs to ensure they stay hydrated during their run. Energy gels or bars are also popular choices for runners, as they provide a quick and convenient source of carbohydrates to help maintain energy levels.
However, it is important to note that not all foods are created equal when it comes to running. Runners should opt for easily digestible foods that are high in carbohydrates and low in fat and fiber. Bananas, energy gels, and sports drinks are all good options, while heavy meals or foods high in fat or fiber should be avoided.
Additionally, runners should be mindful of the amount of food they consume during a run. Eating too much at once can lead to stomach cramps or other digestive issues, so it is best to stick to small, frequent snacks throughout the run.
In summary, carrying gear that allows runners to stay nourished during a run is crucial for maintaining energy levels and avoiding dehydration or low blood sugar. Water bottles, hydration packs, energy gels, and sports drinks are all good options for runners, but it is important to choose easily digestible foods and eat in moderation to avoid digestive issues.
Safety and Emergency Preparedness
Carrying gear is essential for runners as it ensures their safety and emergency preparedness during their runs. Runners face various challenges such as harsh weather conditions, accidents, and medical emergencies. Having the right gear can help them tackle these challenges and stay safe.
Carrying gear can help runners stay safe by providing them with essential items that they may need in case of an emergency. For example, a first-aid kit can help treat minor injuries, while a whistle can be used to signal for help in case of an emergency. Runners should also carry enough water and food to sustain them during long runs, especially in hot weather conditions.
Moreover, carrying gear can help runners prepare for harsh weather conditions. For instance, runners in cold weather conditions should carry extra layers of clothing, gloves, and a hat to keep warm. Runners in hot weather conditions should carry water and electrolyte drinks to stay hydrated.
Additionally, carrying gear can help runners maintain their energy levels during long runs. Energy gels, bars, and other snacks can provide runners with the energy they need to keep going. Runners should also carry a source of light, such as a flashlight or headlamp, to help them navigate in low-light conditions.
In summary, carrying gear is essential for runners as it ensures their safety and emergency preparedness during their runs. Runners should carry essential items such as a first-aid kit, whistle, water, food, extra layers of clothing, and a source of light. By carrying the right gear, runners can tackle various challenges and stay safe during their runs.
How Do Runners Carry Their Gear?
Hydration Packs
Hydration packs are a popular choice among runners who prefer to carry their water and other essentials while on the move. These packs are designed to be lightweight and comfortable, allowing runners to maintain their momentum without feeling weighed down. In this section, we will delve into the various types of hydration packs available and their unique features.
Types of Hydration Packs
There are several types of hydration packs that cater to the different needs of runners. Each type has its own set of features that make it suitable for specific activities and preferences.
Waist Packs
Waist packs, also known as belt packs, are a popular choice for runners who prefer a minimalist approach to hydration. These packs are designed to be worn around the waist and feature a small reservoir that can hold a few ounces of water. They are lightweight and easy to wear, making them ideal for short runs or training sessions.
Vest Packs
Vest packs are a popular choice for longer runs or races. They feature multiple pockets that can hold water bottles or other essentials, such as energy gels or keys. These packs are designed to be comfortable and breathable, allowing runners to move freely without any restrictions. They also typically have a hydration bladder that can be easily refilled at water stations.
Backpack Packs
Backpack packs are a versatile option for runners who need to carry more gear, such as clothes or electronics. These packs feature multiple compartments that can hold a variety of items, as well as a hydration bladder for easy access to water. They are designed to be comfortable and stable, with adjustable straps and a padded back to minimize any discomfort.
Factors to Consider When Choosing a Hydration Pack
When choosing a hydration pack, there are several factors to consider. These include the type of pack, the size of the reservoir, the weight, and the materials used in construction. It is important to choose a pack that is comfortable and easy to use, with features that meet your specific needs.
Size of the Reservoir
The size of the reservoir is an important factor to consider when choosing a hydration pack. The amount of water you need will depend on the length and intensity of your run. It is important to choose a pack with a reservoir that can hold enough water to sustain you throughout your activity.
Weight
Hydration packs can vary significantly in weight, with some weighing as little as 2 ounces and others weighing up to 3 pounds. It is important to choose a pack that is lightweight and comfortable to wear, with a weight that is balanced and evenly distributed.
Materials Used in Construction
The materials used in the construction of a hydration pack can affect its durability, breathability, and overall comfort. Look for packs made from high-quality materials that are designed to withstand the rigors of running, such as ripstop nylon or polyester. It is also important to consider the breathability of the material, as a pack that is too tight or restrictive can cause discomfort during longer runs.
In conclusion, hydration packs are a convenient and practical option for runners who need to carry their gear while on the move. By considering the type of pack, the size of the reservoir, the weight, and the materials used in construction, runners can choose a pack that meets their specific needs and provides the support and comfort they need to maintain their momentum during longer runs or races.
Armband Holders
Armband holders are a popular choice among runners who prefer to keep their music and other essentials close at hand during their runs. These lightweight, adjustable bands fit snugly around the runner’s arm and secure their device in place, allowing them to easily access it while running.
One of the main advantages of armband holders is that they provide easy access to a runner’s music or other media, which can help to motivate and distract them during a long run. They are also typically lightweight and adjustable, making them a comfortable option for runners of all shapes and sizes.
In addition to music players, armband holders can also be used to carry other essential items, such as identification cards, keys, or even a small amount of cash. This makes them a versatile option for runners who want to keep their essentials close at hand without carrying a bulky bag.
However, armband holders do have some limitations. For example, they may not be suitable for runners who need to carry more than a few essentials, as they may not have enough space to accommodate larger items. Additionally, they may not be as secure as other carrying options, such as belt pouches or bags, and may not be suitable for runners who are concerned about theft or loss.
Overall, armband holders are a convenient and lightweight option for runners who want to keep their essentials close at hand during their runs. However, they may not be suitable for all runners, and it is important to carefully consider the benefits and limitations before choosing this type of carrying option.
Waist packs, also known as belt bags or fanny packs, have made a comeback in recent years as a popular choice for runners. These packs are designed to be worn around the waist and secured with a clasp or zipper, allowing for easy access to essentials while running.
Benefits of Waist Packs for Runners
- Hands-free: Waist packs allow runners to keep their hands free, which can be particularly useful for those who like to listen to music or podcasts while running.
- Lightweight: Since the pack is worn around the waist, it does not bounce or swing around, making it a great option for runners who want to avoid carrying heavy backpacks.
- Easy access: With a waist pack, runners can easily access their gear without having to stop or slow down, which can be especially useful during long runs.
Types of Waist Packs for Runners
- Small Waist Packs: These packs are designed to hold essentials such as keys, a phone, and a small amount of cash. They are lightweight and compact, making them a great option for shorter runs or runs where only a few essentials are needed.
- Large Waist Packs: These packs are designed to hold more gear, such as a phone, keys, a wallet, and a hydration system. They are ideal for longer runs or races where a runner may need to carry more gear.
- Convertible Waist Packs: These packs can be worn around the waist or across the chest, providing runners with the flexibility to change their carrying style depending on their needs.
Tips for Choosing a Waist Pack
- Consider the size of the pack based on the length and intensity of the run.
- Look for a pack with multiple pockets and compartments to keep gear organized.
- Choose a pack with a secure closure to prevent items from falling out during a run.
- Look for a pack with a comfortable and adjustable waistband to ensure a secure fit.
Overall, waist packs are a convenient and comfortable option for runners who want to carry their gear hands-free and without the bulk of a traditional backpack. With a variety of sizes and styles available, runners can choose the pack that best fits their needs and preferences.
Backpacks
When it comes to carrying gear while running, backpacks are a popular choice among runners. These packs are designed to provide ample storage space while remaining lightweight and comfortable to wear.
One of the key benefits of using a backpack for running is the ability to carry a larger amount of gear. Runners can store essentials such as water bottles, snacks, and a change of clothes, as well as additional items like a phone, wallet, and keys. The spaciousness of a backpack also allows runners to bring along extra layers of clothing for colder weather or longer runs.
Backpacks come in a variety of sizes and styles, making it easy for runners to find one that fits their needs. Some backpacks are designed specifically for running, with features such as reflective material for visibility in low light conditions and hydration sleeves for easy access to water bottles. Other backpacks may be more general in nature but can still be used for running, offering additional storage capacity for gear and everyday items.
When choosing a backpack for running, it’s important to consider the fit and comfort. A well-fitting backpack should be comfortable to wear, with adjustable straps and a padded back to prevent chafing. It’s also important to choose a backpack that doesn’t bounce excessively during runs, as this can be distracting and potentially cause discomfort.
While backpacks offer a convenient way to carry gear while running, they may not be the best choice for everyone. Some runners may find that a backpack is too cumbersome or causes discomfort, while others may prefer the minimalist approach of carrying only essential items. Ultimately, the choice of how to carry gear while running is a personal one, and runners should choose the method that works best for them.
Handheld Water Bottles
For many runners, a handheld water bottle is a staple item in their gear arsenal. These lightweight, portable containers are designed to be easily carried and provide runners with access to water or other fluids during their runs. Handheld water bottles come in a variety of sizes, materials, and designs, making it easy for runners to find one that meets their specific needs.
Some of the key benefits of using a handheld water bottle include:
- Convenience: Handheld water bottles can be easily carried and accessed while running, allowing runners to stay hydrated without having to stop and find a water source.
- Flexibility: Many handheld water bottles are designed to be compatible with other gear, such as hydration belts or packs, making it easy for runners to customize their hydration setup.
- Portability: Handheld water bottles are lightweight and compact, making them easy to carry on longer runs or during races.
When choosing a handheld water bottle, runners should consider the following factors:
- Size: Handheld water bottles come in a range of sizes, from 8 ounces to 26 ounces or more. Runners should choose a size that is convenient for them to carry and provides enough water for their needs.
- Material: Water bottles can be made from a variety of materials, including plastic, aluminum, and stainless steel. Each material has its own advantages and disadvantages, such as durability, weight, and insulation.
- Design: Handheld water bottles come in a range of designs, including flat, curved, and squeeze. Runners should choose a design that is comfortable for them to hold and drink from.
Overall, handheld water bottles are a convenient and flexible option for runners who want to stay hydrated during their runs. By choosing the right size, material, and design, runners can find a handheld water bottle that meets their specific needs and helps them to perform at their best.
Fanny Packs
Fanny packs, also known as waist packs or belt bags, have become increasingly popular among runners in recent years. They are a convenient and comfortable way to carry essential items while running, without the need for a bulky backpack.
Here are some key points to consider when it comes to using fanny packs for running:
- Comfort: Fanny packs are designed to be worn around the waist, which can help to reduce pressure on the shoulders and back, making them a good option for runners who want to avoid carrying heavy loads.
- Convenience: Fanny packs are typically small and lightweight, making them easy to carry and allowing runners to move freely without any hindrance. They are also easy to access, which can be useful when needing to grab a water bottle or energy gel mid-run.
- Versatility: Fanny packs come in a range of sizes and styles, making them suitable for a variety of different runs. They can be used for short, easy runs around the neighborhood, as well as for longer, more challenging runs.
- Security: Fanny packs are often secured with a zipper or buckle, which can help to keep valuable items safe and secure during a run. Some models also have pockets for storing keys or credit cards, which can be handy in case of an emergency.
- Minimalism: Fanny packs are a popular choice among runners who prefer a minimalist approach to gear. They allow runners to carry only the essentials, which can help to simplify the running experience and reduce distractions.
Overall, fanny packs can be a great option for runners who are looking for a convenient and comfortable way to carry their gear. They are versatile, secure, and can help to reduce pressure on the body, making them a popular choice among runners of all levels.
Dual-Purpose Clothing
In order to effectively carry their gear while running, many runners opt for dual-purpose clothing. This type of clothing serves a double purpose: it not only provides protection from the elements, but it also offers storage space for essential items. Dual-purpose clothing is especially useful for runners who do not want to be weighed down by a separate bag or belt.
There are several types of dual-purpose clothing that runners can choose from. For example, some running jackets have zippered pockets that can be used to store items such as keys, a phone, and gels. Other types of dual-purpose clothing include vests and shorts with built-in pockets for storing essentials. Some runners even wear t-shirts with pockets sewn into them.
One advantage of dual-purpose clothing is that it allows runners to easily access their gear without having to stop and take off their bag. This can be especially useful during a long run when a runner may need to grab a gel or a banana quickly. Additionally, dual-purpose clothing is often more comfortable than wearing a separate bag or belt.
However, it is important to note that not all dual-purpose clothing is created equal. Some types of clothing may not provide enough storage space for all of a runner’s essentials, while others may be too tight or uncomfortable to wear for an extended period of time. As such, it is important for runners to carefully consider their needs and preferences when choosing dual-purpose clothing.
How to Choose the Right Gear for Your Running Style?
Factors to Consider
When choosing the right gear for your running style, there are several factors to consider. Here are some of the most important ones:
- Your Running Style: The first factor to consider is your running style. Are you a minimalist runner who prefers to run without any gear or do you prefer to carry more gear with you? Depending on your running style, you may need different types of gear, such as hydration packs, belts, or handheld water bottles.
- Distance and Duration of Your Run: Another important factor to consider is the distance and duration of your run. If you’re planning on running a long distance, you’ll need to carry more gear than if you’re just going for a short run. You’ll also need to consider the weather conditions and make sure you have the right clothing and protection to keep you comfortable and safe.
- Weight and Comfort: The weight and comfort of your gear is also an important factor to consider. You don’t want to carry heavy gear that will slow you down or cause discomfort during your run. Look for gear that is lightweight and well-padded, with comfortable straps and belts that won’t rub or chafe.
- Functionality: The functionality of your gear is also important. You’ll want to choose gear that is easy to access and use, such as hydration packs with easy-to-access valves or pockets that are easily accessible while running. You’ll also want to consider the materials used in your gear, such as durable fabrics that can withstand the wear and tear of running.
- Personal Preferences: Finally, consider your personal preferences when choosing gear. Do you prefer to carry your gear in a specific way or do you have a preference for certain materials or colors? Your personal preferences can play a big role in your gear choices, so it’s important to consider them when making your selection.
Examples of Gear for Different Running Styles
Choosing the right gear for your running style is crucial to ensure a comfortable and efficient run. Here are some examples of gear that are suitable for different running styles:
Endurance Runners
Endurance runners typically cover long distances and require gear that can withstand the demands of their training. Some of the gear that they may need include:
- Hydration packs: These are lightweight backpacks that have a water bladder and pockets for carrying other essentials like energy gels and phone.
- Ultramarathon shoes: These shoes are designed for long-distance runs and offer support and cushioning for extended periods.
- Reflective gear: Endurance runners often train in low-light conditions and may need reflective clothing or accessories to ensure visibility.
Trail Runners
Trail runners often cover rugged terrain and require gear that can handle the challenges of off-road running. Some of the gear that they may need include:
- Trail shoes: These shoes have a more aggressive tread pattern and offer better traction on uneven surfaces.
- Hydration packs: Like endurance runners, trail runners may also use hydration packs to carry water and other essentials.
- First aid kits: Trail runners may encounter cuts, scrapes, and other injuries on the trail and should carry a first aid kit for emergencies.
Speed Runners
Speed runners focus on short, intense workouts and require gear that can help them move quickly and efficiently. Some of the gear that they may need include:
- Sprint shoes: These shoes are designed for speed and offer a lightweight, responsive ride.
- Resistance bands: Speed runners may use resistance bands to help them build strength and power.
- Heart rate monitors: Speed runners may use heart rate monitors to track their progress and ensure they are working within their target heart rate zones.
In conclusion, the gear that runners choose depends on their running style and the specific challenges they face. By selecting the right gear, runners can ensure a comfortable and efficient run, regardless of their running style.
Recap of Key Points
When it comes to choosing the right gear for running, there are several key points to consider. These include:
- Your Running Style: The type of gear you choose should be based on your running style. For example, if you’re a long-distance runner, you’ll need different gear than a sprinter.
- Your Environment: The environment you’ll be running in also plays a role in determining the type of gear you‘ll need. For example, if you’ll be running in a hot and humid climate, you’ll need different gear than if you’ll be running in a cold and wet climate.
- Your Goals: Your goals for running also play a role in determining the type of gear you‘ll need. For example, if you’re training for a marathon, you’ll need different gear than if you’re just running for fitness.
- Your Body Type: Your body type can also impact the type of gear you‘ll need. For example, if you have wider hips, you may need a different type of shorts than someone with narrower hips.
- Your Budget: Your budget can also impact the type of gear you‘ll be able to choose. More expensive gear is often of higher quality, but it may not be feasible for everyone.
It’s important to take all of these factors into consideration when choosing the right gear for your running style.
The Importance of Finding the Right Gear for Your Running Needs
Finding the right gear for your running needs is crucial to your success as a runner. It is important to consider your running style, the type of terrain you will be running on, and the distance of your run when choosing the right gear.
- Running Style: Different running styles require different types of gear. For example, a runner who prefers a minimalist approach may opt for a lightweight, non-supportive shoe, while a runner who suffers from injuries may prefer a shoe with more support.
- Terrain: The type of terrain you will be running on also plays a role in choosing the right gear. A runner who plans to run on a rocky trail may need a shoe with a good grip, while a runner who plans to run on a flat, paved road may not need as much grip.
- Distance: The distance of your run also plays a role in choosing the right gear. A runner who plans to run a short, fast race may not need as much gear as a runner who plans to run a long, slow endurance race.
In conclusion, finding the right gear for your running needs is crucial to your success as a runner. It is important to consider your running style, the type of terrain you will be running on, and the distance of your run when choosing the right gear.
FAQs
1. What are the most common types of gear that runners carry?
The most common types of gear that runners carry include water bottles, hydration packs, energy gels, mobile phones, keys, and identification.
2. How do runners choose the right gear for their runs?
Runners choose the right gear for their runs based on their personal preferences, the distance and duration of the run, the weather conditions, and the type of terrain they will be running on.
3. How do runners carry their gear while running?
Runners carry their gear while running using various methods, including handheld water bottles, hydration packs, waist belts, and fanny packs.
4. What are the benefits of using a hydration pack while running?
The benefits of using a hydration pack while running include being able to carry more gear, staying hydrated, and having easy access to food and other essentials while on the run.
5. What are the drawbacks of using a hydration pack while running?
The drawbacks of using a hydration pack while running include the potential for bouncing or chafing, the added weight, and the potential for spillage or leaks.
6. What are the best ways to carry gels while running?
The best ways to carry gels while running include using a belt or waist pack, carrying them in a pocket, or attaching them to the hydration pack.
7. What are the best ways to carry keys while running?
The best ways to carry keys while running include using a key holder or a clip attached to the waistband of the shorts or the shirt.
8. What are the best ways to carry money and identification while running?
The best ways to carry money and identification while running include using a wallet or a case that attaches to the waistband or the shirt.
9. How do runners prevent gear from bouncing or chafing while running?
Runners can prevent gear from bouncing or chafing while running by using a well-fitting belt or pack, using moisture-wicking materials, and applying lubricant to sensitive areas.
10. How do runners protect their gear from the elements while running?
Runners can protect their gear from the elements while running by using a waterproof or water-resistant pack, covering their phone or other electronics, and wearing appropriate clothing for the weather conditions.