12 Must Have Running Essentials for Beginners
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New to running and unsure what gear you need? This post has you covered with a list of the top running essentials for beginners.
Taking up running as a new workout routine or hobby is exciting, but it can also be overwhelming. Like, do you REALLY need the $300 shoes the salesperson is suggesting or can you just wear your old tennis shoes and call it good?
I started as a beginner too and after running for 15+ years now, I can confidently tell you what gear you actually need. From the right shoes to a handheld water bottle, this post has you covered. You’ll be running like a pro in no time!
This post is all about the top running essentials for beginners.
Running Essentials for Beginners
1. Running Shoes
The number one essential for running is a good pair of shoes. While you don’t have to drop several hundred dollars on a pair, you do want to make sure you choose shoes that are supportive and comfortable.
I personally love running in Brooks. They are lightweight but still provide good ankle support, plus they come in super cute colors! My current favorite is the Brooks GTS Adrenaline 23 but you can also search for the 22 version to save some money.
2. Supportive Sports Bra
A supportive sports bra is a non-negotiable for running. Choose one that is moisture-wicking material (not cotton!) to prevent chafing. Trust me, there’s nothing worse than chafing armpits, which leads me to the next running essential…
3. Body Glide
Body glide is an absolute must, whether you’re a beginner or you’ve been running for decades. If you have no idea what this is, basically it’s applied like deodorant to the insides of your legs to keep them from rubbing against each other to prevent chafing. My husband also swears by putting it on his nipples before a run to prevent his shirt from rubbing against his chest.
Highly recommend you get yourself some body glide — your skin will thank you later!
4. Moisture-Wicking Socks
Good running socks are just about as important as running shoes. Make sure you pick some that are moisture-wicking and not too tight on your feet to prevent rubbing. I swear by these Saucony ones – they even have a little tab of material on the heel that prevents blisters.
5. Handheld Water Bottle
If you’re going to be running for more than 30 minutes (especially in the heat), carrying water to prevent dehydration is a must. You could just carry a disposable plastic water bottle, but a handheld one is much more comfortable.
I use this Amphipod one which also has a little pouch for holding keys or snacks. The strap is stretchy and fits comfortably over your palm so you don’t have to worry about dropping it. Pro tip: Alternate hands every mile (or every 10 minutes or so) to prevent one arm from tiring out.
6. Running Watch
If you didn’t track your run, does it even count? Okay, yes, it definitely counts. But wearing a GPS watch or some kind of fitness tracker to log your miles can be really helpful and motivating! You can easily go back and review your mileage, paces, and routes in one place to monitor your progress and overall fitness.
I used to wear this Garmin GPS watch, but these days I just wear a regular Apple Watch. It works well enough, but I will say that the Garmin seemed to be just slightly more accurate in terms of pace and distance, so if you’re concerned about that, consider investing in a running-specific watch.
7. Running Sunglasses
Sunglasses are another essential – especially for summer running. Squinting into the sun while running isn’t super fun and it’s even less fun when you also have sweat dripping into your eyes. Sunglasses help solve both of those problems. Goodr sunglasses are my favorite – they’re relatively inexpensive, effective, and come in all kinds of fun colors!
8. Running Shorts or Leggings
Running-appropriate shorts or leggings are another must-have. Make sure you choose materials that are lightweight, stretchy, and comfortable. If you like high-waisted shorts, this pair from Amazon is top-notch, especially for only $25. I think I have them in at least six different colors.
My other (pricier, but worth it in my opinion) favorite is this low-rise pair from lululemon. They offer this style in low and high-rise options plus different lengths so you have several choices. I personally like the low-rise 4-inch inseam ones, which I am wearing in the picture above.
9. Headphones
If you’re someone who can’t run without music, headphones are a necessity. Long runs can get boring at times so it’s nice to throw on some motivating music or sometimes even a podcast. I run with these Apple airpods which are fine for short distances but I do find that when they get sweaty, they start falling out of my ears. So if you’re planning to run for long periods or you sweat a lot, you might consider an over-the-ear option like these.
10. Running Belt
For safety reasons, it’s usually a good idea to run with your phone. However, phones are only getting larger, making it kind of a pain to carry in your hand while running. A lot of runners swear by arm bands but I find that it gets to be too heavy on my arm after about 10 minutes into the run.
Instead of an arm band, I wear a running belt that holds both my phone and keys. I was skeptical at first because it seemed like it would be irritating to have something rubbing around my waist but to be honest, I don’t even notice it there once I start running.
11. Safety Gear
Ideally, you’ll only be running outside during daytime hours for safety reasons. But if you have to run after dark, it’s really important to wear reflective gear like this vest. Without it, it’s nearly impossible for cars to see you, which can be really dangerous.
Alternatively, you could wear a clip-on light like this one, which makes you more obvious to drivers. Plus, a wearable light will help you see your surroundings better, making it less likely that you’ll trip and fall or get injured.
12. Foam Roller
And last, but definitely not least – a foam roller. As a new runner, you’re probably going to be sore in places you didn’t even know existed and a foam roller can be super helpful. I’m really bad about remembering to do it, but every time I do, I immediately feel relief from my tight muscles. They make these in all shapes and sizes but I’ve found this one works the best for sore leg muscles and it’s only $15.
