Running Gear for Beginners: What You Absolutely Need to Start Running
When I started running, I had no idea what running gear I needed. So I grabbed the nearest t-shirt, sweatpants, and cheap old sneakers, and went on my way.
Baaaad choice.
By the end of the run I was frustrated. I was soaked in sweat, freezing cold, and my feet hurt. All because I used the wrong running gear.
After that run, I quickly realized I needed to buy some basic running gear, ASAP.
I learned my lesson the hard way. Now I want to share my learnings with you – here are my top recommendations for running gear for beginners (so you can start your running journey smoothly).
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Running Gear for Beginners
Good Running Shoes – #1 priority should be getting the right running shoes. Don’t skimp here. Trust me. Your local running store can help fit you properly.
A Wicking Shirt – Wicking running gear (also called “performance” gear) is super important because it pulls sweat away from your body, helping to regulate your body temperature better and reducing the chances of chafing. Grab at least one short sleeve performance shirt (make it 2 or 3 if you can though).
Wicking Pants/Capris/Shorts – Depending on the climate you live in, you’ll need at least one pair of bottoms in performance material. Again, I can’t emphasize the importance of wicking material enough. Especially on your legs (where friction can occur, and result in painful chafing, if wearing the incorrect material…like evil cotton).
Sports Bra – Ladies, this is a must. Find a brand you like and get at least one good quality sports bra that can handle impact. Regular bras will not handle the job while you’re running (I tried it once after forgetting to wash my sports bra….bounce, bounce, OUCH)
Headphones/Music – I consider music an essential part of running (some may disagree though). It reduces overthinking and gives me a ton of motivation and energy. Make sure to load up your phone with a great playlist before heading out – try this Ultimate 60 Minute Playlist (even if you’re not running 60 minutes, it’s good to have extra songs).
Running Gear for Beginners That You’ll Want Soon After Starting
These items will feel essential soon after you start running (but are not necessarily needed day 1).
Performance socks – I got blisters on my little toe and, after researching it, found out my cotton socks were the culprit (surprise, surprise). I invested in a few pairs of Balega running socks. Then a little later, I even learned to love running toe socks from Injinji (they are lifesavers in humid weather!)
Compression leggings – Compression pants are stretchy and tight. They help reduce muscle fatigue, improve circulation and assist with muscle recovery. Plus, I think they are more comfortable than loose-fitting exercise pants. I love Under Armour’s compression leggings but basically every big brand sells them.
Hat – Do you sweat while running? Me too. And I personally dislike head sweat bands (they don’t stay on my head). So instead, I wear a baseball hat to absorb the sweat and shield my eyes from the sun. But use a headband or sweatband if that works better for you.
Layers – Do you live somewhere with distinct seasons? I do, and let me tell you, New England weather keeps us on our toes. I frequently dress in layers when going running so I can remove a layer if it warms up too much. A fall morning can start out 40 degrees and quickly warm up to 55 or 60 (exactly the scenario when layers are important).
Fitness Tracker – Apple Watch and Fitbit Ionic are the two top-tier wearable fitness trackers in my eyes. However, there are hundreds on the market ranging from $20 to $500+ depending on the functionality you need. Most basic features to look for include: counting steps, mileage, and exercise activities. Start there. Additional features include heart rate monitor, altimeter (tracks elevation gains), and so much more, but you don’t need most of it right away so don’t feel obligated to drop tons of cash on an expensive one.
Performance Underwear – Maybe this is TMI but running = sweating, and as I’ve recommended wicking material for every other running gear item, underwear is no different. STAY AWAY FROM THE COTTON. Trust me. I grabbed a bunch of sports hiphuggers at Victoria Secret for like $4 each one time and they do the trick. Under Armour undies on Amazon are only about $12, and I see New Balance underwear aren’t expensive either.
Extras of everything – It can be expensive to buy multiples at the beginning. Running gear isn’t cheap. But if you run 3-5 (or more) times per week, you’ll eventually get sick of doing laundry every other day. That’s why I buy extras when they’re on sale and stock up over time. I have good luck at TJ Maxx (in store, but their website has a decent selection too) – a lot of their exercise gear is $15-$20 each instead of $30-$50+ if you buy a similar item elsewhere.
Running Gear for Beginners for Different Weather Conditions
New runners usually start running in good weather. Which makes total sense. But to continue your love of running throughout the year, you may need to consider other seasons and temperatures, and what running gear is required for each season.
Here are some running gear recommendations for winter, summer, and nighttime running, to ensure sure you’re prepared for the conditions.
Running Gear for Winter
A Good Winter Running Jacket – My first time running in the winter, I wore my giant parka with the fluffy hood. I looked ridiculous. But besides that, I was bogged down by the jacket’s weight and was super uncomfortable. So my husband lovingly gifted me a sleek running jacket for Christmas and I’ve been obsessed with it for winter running ever since.
Running vest – For temperatures 35-45 or 50 degrees or so, you can get away with layering a running vest over a long sleeve shirt.
Balaclava – The most amazing invention for winter running! If my neck is cold, I am a sad runner. The balaclava wraps around your head and over your neck to tightly cover you from frosty wind.
Good gloves – Get a pair of breathable gloves meant for running. I have gloves with fingers that also have a an optional mitten part to pull over your fingers if it gets really cold. The fingertips are
Warm hat – Heat escapes from our heads easiest so cover your head when it’s cold. Get a hat with reflective properties if you can. This Trailheads beanie is reflective and has 2 ponytail holes at different heights too (I own this hat, and love it so much)!
Thicker Performance Socks – Injinji sells midweight winter toe socks that I love but check out Runner’s World Best Running Socks article for other options.
Cold Weather Running Pants – Not all running pants are made equal. For really cold weather you’ll need pants designed specifically for that. Lululemon has (expensive) options that runners love, but my personal favorites are the Under Armour Cold Gear leggings with the soft fleece lining.
Base layers – Ever gone skiing? Or sledding? Same concept, you need to layer up, and starting with a warm, wicking base is best. Under Armour base layers are warm and wicking
Chapstick – Wind burn can create really chapped lips. Slap on some chapstick before your run to save your lips from certain unhappiness later.
Vaseline – This applies only to very cold temperatures or when the wind chill is nasty. Rub a small layer of vaseline on any exposed skin (usually your face) to avoid dangerous windburn.
Running Gear for Summer
Tank tops – You can choose between performance-material tank tops with or without built-in bras. If you have a hard time finding sports bras that fit right, opt for the tank tops without the built-in sports bra.
Shorts – There are four (yes four) distinct styles of running shorts: 1.) tight compression shorts (some come with cool pockets) 2.) loose running shorts like these lightweight Nike Tempo shorts 3.) Loose shorts with compression underliners 4.) Running skirts (think tennis skirts) which also typically have underliners.
Aquaphor – This is a trick I learned early. Cover blister-prone areas with a healthy amount of Aquaphor and it reduces the chances of getting blisters from friction + humidity/sweat. My toes were regularly getting blisters my first summer of running and Aquaphor saved my feet.
Check out these 7 Clever Tricks to Prevent Blisters (Aquaphor is one of them).
Performance toe socks – Same note as earlier in this point…toe socks may feel weird at first but they separate your toes and reduce friction, making it WAY less likely you’ll get blisters on your toes. Totally worth the investment. I pair them with Aquaphor too, for extra added protection. Injinji toe socks are only about $12. Save your feet for $12, it’s worth it.
Hydration belt or Camelbak – Don’t forget to hydrate while running in heat! Try a Camelbak (more expensive but carries more water) or hydration belt (only about $18 and has enough water for most runners) if you think carrying a water bottle is annoying.
Sunglasses – Shield your eyes from the sun in the summer to avoid eye damage. Goodr sunglasses are getting a lot of hype lately and stay in place well.
Hat or Visor – Keeping the sun off your face and eyes will make you more comfortable (and less likely to get a sunburn).
Sweat-proof Sunscreen – I ignored this initially…can you guess what happened? 🙂 A very painful sunburn on my ears and shoulders, that’s what. So slap on some sunscreen and don’t forget the tops and backs of your ears and your face (especially forehead and cheeks if not wearing a hat). There’s nothing more annoying than running with a sunburn and having running clothes (like the straps of a sports bra) rub against your sunburn the whole time. Avoid!
Running Gear for Nighttime Running
Reflective vest – Stay safe at night and make sure cars can see you with a reflective vest. Don’t buy an expensive one. This reflective runner’s vest is only $10.99 and will work perfectly.
Reflective accessories – Some runners use high visibility reflective bracelets, reflective hats, etc to make sure they’re easily seen by cars at night while running. This is especially important if you run near heavy traffic or on roads with bad sidewalks or lots of curves.
Headlamp – Some routes don’t have adequate lighting. The last thing you want to do is twist an ankle in a pothole you didn’t see or slip in a puddle or on ice in low visibility. I bought the cheapest headlamp I could find on Amazon ($7.99) and it’s been perfect. Make sure it’s is adjustable, and the light angle can be changed too (I angle it down closer to my feet sometimes if it’s super dark out).
Now You Know All the Running Gear for Beginners…
As you can see, running gear for beginners doesn’t have to be complicated – you start with a few basics and work your way up from there as you progress on your running journey (like training for your first 5K or learning how to run for beginners).
Did I miss any essential running gear? Tell me in the comments!
