1. Introduction
While running is one of the most affordable and accessible exercises you can do, having a few key pieces of gear can make the experience much more enjoyable and comfortable - especially as a beginner. You don’t need all the latest high-tech gadgets right away, but these 7 essentials will serve any new runner well as they build up their mileage.
2. Running Shoes
Finding the Right Fit
Proper running shoes are not only important for comfort, but also for preventing common overuse injuries. Visit a specialty running store and get fitted by professionals who can analyze your gait and stride to determine the right shoe type for you - neutral, stability, or motion control. Make sure to get fitted while trying on shoes later in the day when your feet are larger.
When to Replace
Running shoes should be replaced every 300-500 miles, as the cushioning and support breaks down over time. Keep a log to track when you start a new pair of shoes.
3. Running Socks
Moisture Wicking
Ditch your regular cotton socks! Running-specific socks made from technical fabrics like wool, acrylic or other synthetics help wick moisture away to keep your feet drier and more comfortable over longer distances.
Blister Prevention
Look for socks designed for running with extra reinforcement and seamless toe boxes to prevent hot spots and blisters from forming. Brands like Balega, Feetures, and Swiftwick all make great running-specific socks.
4. Running Apparel
Tops, Bottoms, Sports Bras
Investing in quality running tops, shorts/tights/leggings and sports bras made from technical, moisture-wicking fabrics can make a world of difference in your comfort and chafe prevention. Leave the cotton behind! Brands like Lululemon, Oiselle, Rhone, Janji, and many others make activewear designed specifically for running.
Dressing for Weather
For cold weather, dress in light, breathable layers you can remove if needed. A lightweight jacket or vest helps cut wind. In summer heat, wear light colors and moisture-wicking fabrics to stay cooler. Don’t forget a breathable hat, sunglasses, and sunscreen.
5. Running Watch/Tracker
While not 100% necessary, most beginner runners find a basic GPS running watch or fitness tracker helps monitor their mileage, pace, heart rate and other metrics that can be highly motivating. Simple options like Garmin, Apple Watch, or Fitbit provide all the basics for under $200.
6. Anti-Chafe Products
Prevention is key! Using an anti-chafe balm like Body Glide, Squirrel’s Nut Butter, or 2Toms helps prevent uncomfortable chafing and blisters, especially in high friction areas like the thighs, feet, underarms, and sports bra lines.
7. Hydration Accessories
Staying properly hydrated is essential for runs over 60-90 minutes. Handheld water bottles are an easy, affordable way to bring fluids along. For longer runs, hydration vests or belts allow you to carry more liquids and nutrition.
8. Running Sunglasses
Quality running sunglasses help improve visibility and prevent squinting on bright days. Look for polarized lenses that are lightweight, shatter-resistant, and wrap around for sun protection. Brands like Goodr, Tifosi, and Oakley make affordable yet durable running shades.
9. Summary
Having the right running gear tailored specifically for the sport can make a huge difference in your comfort, performance, and enjoyment as a beginner runner. Start with the basics like good shoes, apparel, and accessories for hydration, then build up your gear closet over time as needed. Don’t overlook the importance of having the proper foundation from the very start.