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I picked this belt up looking for something that could secure my phone and keys plus handle a water bottle for when I raced. It did that great and it has expanded to use when I do trail runs above 5 miles, but not long enough to need my vests storage capacity. For me the medium fit great and doesn't sag even when fully loaded. I would worry if you are between sizes since there isn't a way to adjust the size. The belt is super breathable and I barely notice that it's on when running.
The outside loops come in handy if you use poles and don't want to carry them when unneeded. I've also used the loops to hold a rain jacket and extra layers when not in use. The elastic holds it tight, and I haven't worried about anything falling out.
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