Starting a running routine is an exciting and rewarding way to boost your fitness, improve your mental health, and enjoy the great outdoors. However, before hitting the pavement, it’s important to make sure you’re properly equipped. As a long-time runner and running coach, I know that wearing the wrong gear can lead to discomfort while running and even overuse injuries. The right running gear can not only enhance your performance but also keep you injury-free and comfortable. If you’re just starting out, here’s a guide to the best running gear for beginners that will set you up for success.
1. A Quality Pair of Running Shoes
Why The Right Running Shoes Are Important
Your shoes are your most important running gear and the foundation of your running experience. A poorly fitted or worn-out pair of shoes can lead to discomfort, blisters, and injuries. The right pair of running shoes, however, will provide the support and cushioning your feet need, helping you run longer and more comfortably.
What to Look For in Running Shoes
- Cushioning: Look for shoes with adequate cushioning that will absorb the impact of each step. This is especially important if you’re running on hard surfaces like concrete.
- Support: Different shoes offer different levels of support. Make sure you get a pair that matches your foot’s arch and pronation (the way your foot rolls as you run).
- Fit: Your shoes should feel snug but not tight. Make sure there’s enough room for your toes to move and that your heels don’t slip out with each stride.
Recommendations:
- Brooks Ghost 15 Neutral Running Shoes: Ideal for neutral runners (those who don’t overpronate or underpronate), this lightweight shoe is extremely popular for running. As a neutral runner with high arches, I love its cushioned feel and great arch support. I wear them for short and long distance runs, so they’re great for runners who don’t like to have multiple running shoes. They come in women’s and men’s sizes.
- Asics Gel-Kayano 31: With good support, stability, and shock absorption, the lightweight Kayano 31 running shoe is a great option for beginners with flat feet. Their 4D Guidance System, which is based on biomedical research, helps stabilize the foot with a medial foam unit and controls overpronation that’s common with flat-footed runners. The breathable engineered mesh upper adds to the comfy, supportive fit, while also keeping your feet fresh and comfortable. They come in women’s and men’s sizes.
- Saucony Cohesion 17: A trusted and popular running shoe brand, Saucony offers some affordable running shoes that rival more expensive options. Their Cohesion 17 is a fantastic option for beginners. It features a roomy toebox, grippy rubber outsole, and lightweight, breathable upper. They’re available in women’s and men’s sizes.
- Best Women’s Running Shoes
2. Comfortable Running Clothes
Why the Right Running Clothes Are Important
The clothes you wear can make a huge difference in how comfortable you feel while running. Breathable, moisture-wicking fabrics are key to keeping sweat away from your skin and regulating your body temperature.
What to Look For When Shopping for Running Clothes
- Moisture-Wicking Fabrics: Fabrics like polyester, nylon, and merino wool are great for drawing moisture away from your body and drying quickly.
- Breathability: Make sure your clothing allows air to circulate and cool you down, especially for longer runs.
- Fit: Choose clothes that are not too tight or too loose. Running clothes should allow you to move freely without chafing.
Recommendations:
- Best Running Gear and Clothes for Spring Running
- Best Summer Running Gear, Recommended by a Running Coach
- Favorite Fall Running Gear and Clothes
- Best Cold Weather Running Clothes for Men
- Best Cold Weather Running Clothes for Women
(Also, check out my recommendations for What NOT to Wear Running!)
3. Running Socks
Why the Right Running Socks Are Important
Believe it or not, socks play a crucial role in your running comfort. A good pair of running socks can prevent blisters, reduce foot odor, and improve overall comfort by providing cushioning.
What to Look For When Shopping for Running Socks
- Blister Protection: Look for socks with seamless construction and a snug fit to prevent friction that leads to blisters.
- Moisture-Wicking: Like your clothes, your socks should wick away sweat to keep your feet dry.
- Cushioning: Some runners prefer socks with extra padding in the heel and toe for added comfort.
Recommendations:
4. Running Watch or Fitness Tracker
Why a Running Watch or Fitness Tracker is Important
A running watch or fitness tracker helps you monitor your performance and progress. You can track key metrics such as distance, pace, heart rate, and calories burned, which can keep you motivated and help you improve over time.
What to Look For in a Running Watch or Fitness Tracker
- GPS Tracking: GPS capabilities are essential for measuring the distance and route of your runs.
- Heart Rate Monitoring: Many runners benefit from tracking their heart rate to stay within the optimal training zone.
- Battery Life: Make sure your watch has a long-lasting battery that can handle your workouts without needing a charge mid-run.
Recommendations:
5. Hydration Gear
Why Hydration Gear is Important
Staying hydrated during your runs is essential, especially as you increase your mileage. Dehydration can lead to fatigue, cramps, and even serious health issues. Hydration gear helps you carry fluids and drink as needed.
What to Look For in Hydration Gear
- Lightweight: Since you’ll be carrying it while running, make sure your hydration gear is lightweight and comfortable.
- Capacity: For shorter runs, a handheld water bottle may be enough. For longer runs, consider a hydration pack or belt.
- Accessibility: Choose a bottle or pack that allows you to easily drink while running without needing to stop.
Recommendations:
6. Running Hat or Visor
Why Running Hats and Visors Are Important
A hat or visor provides protection from the sun and helps keep sweat out of your eyes, improving visibility and comfort. It’s especially important for outdoor runners.
What to Look For in Running Hats and Visors
- Lightweight: Choose a hat or visor that won’t weigh you down or make you too hot.
- Breathability: Look for breathable materials like mesh that allow airflow.
- Sun Protection: A hat with a wide brim or a visor helps shield your face and neck from harmful UV rays.
Recommendations for Running Hats and Visors
- Best Running Hats, Recommended by a Running Coach
- Best Winter Running Hats
- Best Running Visors, Recommended by a Running Coach
7. Running Belt for Essentials
Why Running Belts Are Important
A running belt helps you carry essentials like your phone, keys, or energy gels without feeling weighed down. It’s perfect for those longer runs when you need a little extra storage.
What to Look For in Running Belts
- Comfort: The belt should sit comfortably on your waist without bouncing or chafing.
- Storage: Make sure it has enough pockets for your essentials.
- Secure Fit: A good running belt will stay in place and not shift as you move.
Recommendations for Running Belts
Final Thoughts
Running is a simple yet effective form of exercise, but having the right gear can make all the difference. By investing in a good pair of running shoes, comfortable clothing, and the right accessories, you’ll be setting yourself up for success. Remember, the best running gear for beginners is all about comfort, fit, and performance. With the right equipment, you’ll be ready to run and motivated to keep up your running habit.
Why Trust Us
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
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