The simplicity of lacing up and heading out the door is one of the great things about running. But once you start browsing, the options can make it feel anything but simple. Running shoes hoes, watches, hydration vests, moisture-wicking everything. Where do you even start? This guide to running gear for beginners breaks it all down.
We’ll cover what you actually need, what can wait, and a few brands and products to consider as you build out your collection. We’ll also cover what to do with your old gear once you’re ready to upgrade. Let’s get into it.
What Gear Do You Need for Running? The Basics
It’s never a bad time to start running. It’s an accessible, affordable, versatile form of exercise, and you only need a few things to get started. Most running gear falls into three categories:
- Running Shoes: The most important purchase you’ll make. Choosing the right running shoes will set you up for success in the long run, no pun intended.
- Apparel: Clothing that keeps you comfortable and dry.
- Accessories: Tools like watches, hydration packs, and safety gear that make running easier.
The good news is that you don’t need all of it on day one. Start with the essentials and add the rest as your running habit grows.
Essential Running Gear for Beginners
If you’re just starting out, focus on this short list:
- A pair of running shoes that fit well and suit the surfaces you’ll be running on.
- Moisture-wicking apparel, including a top, shorts or leggings, and a supportive sports bra if needed.
- Running socks made from technical fabric instead of cotton.
- A way to track your runs, whether that’s a phone app or a beginner-friendly watch.
That’s it! Everything else is a bonus.
Specialized Running Gear
As you run more, your goals may call for gear built for specific situations:
- Trail running shoes and hydration packs for off-road routes.
- Cross-country spikes for team or course racing.
- Weather-specific layers, such as a waterproof jacket, gloves, or a headband.
You don’t need any of this to get started, of course, but it’s worth knowing what’s out there as you progress.
What Is the Best Running Gear for Beginners? Brands & Products to Consider
It should go without saying that there’s no single best pick for everyone. The right gear depends on your body, your budget, and where you like to run. Here’s how to choose in each category, with a few well-regarded options to get you started.
Running Shoes
Choosing your first pair is a big decision, so take your time. A few tips:
- Get fitted if you can. Many specialty running stores will watch you walk or jog and suggest shoes based on your needs.
- Leave room in the toe box. Aim for about a thumb’s width between your longest toe and the end of the athletic shoe. It’s common to size up by a half-size or more from your normal running shoe size.
- Shop later in the day, when your feet have swelled slightly.
- Prioritize comfort over looks or hype. The best running shoes are the ones that feel good to you.
Beginner-friendly athletic shoes are usually cushioned, stable “daily trainers.” Popular options include Brooks Ghost, the Saucony Ride, and the ASICS Gel-Nimbus. If you’re on a tighter budget, entry-level models like the ASICS Gel-Contend can get you through those early miles for less. Buying the previous year’s model of a popular running shoe is also a smart way to save.
Plan to replace your athletic shoes regularly. Many coaches suggest every 300 to 500 miles, or sooner if the cushioning feels flat or you notice new aches, pains, or blisters.
Apparel
Good running apparel is less about fashion and more about comfort and preventing chafing. That being said, choosing clothes you feel good in may motivate you to run more! Look for:
- Moisture-wicking fabrics that pull sweat away from your skin. Skip cotton, which stays wet and can cause chafing.
- Flat seams and a comfortable fit in the waistband, straps, and underarms.
- Light layers you can add or remove as the temperature changes.
Brands like Brooks offer running shorts, tops, sports bras, and jackets that are popular picks for beginners and experienced runners alike. Running-specific socks, like the Saucony RunDry line, are also worth the small investment, since blisters can stop a new runner in their tracks.
Accessories
Accessories are where it’s easiest to overspend, so try to only buy gear that solves a problem you actually have.
- Hydration: A handheld bottle or waist belt is plenty for shorter runs. Consider a vest or pack once your runs get longer.
- Safety Gear: A reflective vest, clip-on light, or headlamp makes a big difference when it comes to running on dark mornings or evenings.
- A Running Watch: Tracking pace and distance helps you see progress and stay motivated. A free phone app works fine at first. If you want a dedicated watch, the Garmin Forerunner line is a common recommendation, with the Forerunner 70 and Forerunner 165 frequently cited for covering the basics without unnecessary fluff.
- Sun Protection: A hat or visor, sunglasses, and sunscreen are a must if you’ll be running in the sun.
- A Running Belt or Armband: Handy for carrying your phone hands-free, along with other little nice-to-haves like chapstick, electrolyte packs, or energy gels on longer runs.
Some of these are nice-to-haves in certain situations, and necessities in others. Always prioritize health and safety before splurging on the extras!
Trail & Cross Country Gear
If you’re heading off the pavement, a few upgrades are worth considering.
Trail running gear starts with solid trail shoes. They have more aggressive tread for grip on dirt, mud, and rocks, and they often include added protection for your feet. Options like the Hoka Speedgoat and Saucony Peregrine are popular trail picks.
A hydration vest, an extra layer, and a phone for navigation and emergencies are smart additions for longer runs.
Cross-country running gear depends on your team and course. Many runners race in lightweight spikes for traction on grass and dirt, plus warm-up layers for chilly meets. If you’re joining a team, ask your coach before buying, since some programs have specific requirements.
What to Do With Running Gear You No Longer Need
Sooner or later, you’ll retire a pair of running shoes, or you’ll realize the pair you bought for your first 5K doesn’t suit you anymore. Don’t toss them in the trash. Sneakers can be reused, and your gently worn pairs can help someone else.
That’s where Sneakers4Good comes in. Our free Mail-In Reuse Bag makes it easy to give your used sneakers and running shoes a second life. Here’s how it works:
- Order your free bag and choose the community organization you’d like to support.
- Fill it with gently worn, used or new sneakers and running shoes. Each bag holds roughly six to nine pairs.
- Ship it using the prepaid label at no cost to you.
Each bag supports the charity you select, and your running shoes are reused instead of ending up in a landfill. Before you pack them up, give them a quick clean and tie the laces together. A good rule of thumb is the “friend test”: if you wouldn’t hand them to a friend, don’t send them.
Order your free Mail-In Reuse Bag today!
Get More Tips & Resources for Running as a Beginner
Now that you know what running gear for beginners looks like, you’re ready to hit the road, the trail, or the track! Start with a good pair of athletic shoes, add pieces as you go, and don’t stress about having all the hottest items.
When your sneakers have carried you through their last mile, let them keep making a difference. Give your unwanted running shoes a second life. Get started with Sneakers4Good today.
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