Running Equipment for Beginners

Running is one of the most easily accessible physical activities because, in theory, you can just go outside and run. However, there’s a lot of running kit on the market that can make your life much easier. In our ultimate guide to running equipment for beginners, you can get some great ideas on how to improve your enjoyment of running, stay motivated and reduce injury.

Essential Running Equipment for Beginners

Socks

A decent pair of running socks can save your feet from blisters and chafing. There is nothing worse than blisters when you’re training, as the healing process can potentially put you out of action for a week or so.

If you’re training regularly, you’ll want to pick up 3-4 pairs of running socks that work for you. Some things to look out for:

• Opt for running-specific socks
• Avoid 100% cotton socks – feet get sweaty when you run and the moisture will not be wicked away, causing friction blisters
• Look for a synthetic blend of materials that are breathable and sweat-wicking
• Some socks are marketed as anti-blister socks, opt for this type when you can
• Make sure the socks that you choose aren’t cut too low, if your skin is rubbing directly against your trainers, then you WILL get a horrible blister

The Right Trainers

Selecting the right trainers for running is a huge topic. Most people in the early days of running go to their local discount sports superstore and pick up a cheap pair of trainers. If they are comfortable for you, then great. But wearing the wrong running shoe for your style of running is a very common way of picking up an injury. Aching shins after a run? Yep – you’re probably wearing the wrong trainers.

Price, brand, style or colour shouldn’t inform your purchase. And just because you’ve paid £200 for a pair of running shoes doesn’t mean they’re going to be great for running in.

The single best piece of advice on this whole page is to go to a specialist running store, where an expert will examine your running style and feet (this is called a gait analysis) and then suggest the correct trainers for you. You should be able to walk into a running store and ask for a gait analysis – if they can’t offer this service, then you’re in the wrong place.

Some running shops like Up & Running offer this service for free and you don’t even have to buy the shoes in store. Don’t feel pressured into buying a pair right on the spot.

Don’t bother looking at websites that list “the best running trainers” – get an expert to tell you what is right for you.

Running Tops

What you buy obviously depends on the season. But whatever the weather, you should always opt for a “technical” running top.

Technical running t-shirts are often made of polyester or a mix of fabrics which are breathable and sweat wicking. They will also be designed in a way where there are no uncomfortable seams, to reduce the possibility of chafing.

A simple technical t-shirt should be more than enough for summer. You can also buy tech t-shirts that protect against the sun, which are great for longer distance runs, if you’re hanging around for a while before or after your 5K race.

In the winter, there are two options: layer up with a short-sleeve tech t-shirt and a light specialist running jacket, or you can opt for a slightly thicker long-sleeve technical running t-shirt. Even on frosty mornings, when you get started running, a long-sleeve technical t-shirt is often enough protection in the UK winters. Go with whatever you feel comfortable with.

Ultimately, avoid cotton. Cotton is not breathable and will trap the heat. It will also absorb sweat which can lead to chafing.

Ladies, Get A Great Sports Bra

You will need a supportive sports bra that is designed specifically for high impact sporting activities such as running. Running without one will not only be uncomfortable, but can cause irreversible damage to the ligaments around the breast.

Find one that is a good fit and doesn’t stretch too much. Much like the advice above with the running shoes, it’s best to go to a specialist shop to be measured and fitted for one.

Sports bras don’t last forever. Elasticity will diminish over time, so you will need to replace your sports bra after approximately 72 washes. If you’re relatively new to running, or if you’re making a significant effort to lose weight, you will also need to buy new sizes as your body changes. So if you’re just starting a new fitness regime, don’t go out and buy 4 or 5 sports bras, just stick to 1 or 2, and replace them as and when you need to.

Running Shorts

Another bit of running gear where you should avoid cotton or any material that absorbs sweat, chafing thighs are just not ideal! Opt for breathable shorts, and again, it’s a good idea to find specialist running ones. Shorts should also not restrict your range of motion in any way.

A zip pocket is useful for your house or car keys. If this isn’t important to you, a simple pair of football shorts should be just fine.

Running Tights / Leggings

If you’re running in the winter, or just prefer to wear leggings in the summer, then opt for breathable specialist running tights that are made from stretchy synthetic fabrics. They are ideal for beginners and will protect against thigh chafing for those with larger thighs.

The clue may be in the name, but in no way should tights be baggy, so choose the right fit. Running tights have the benefit of compression, which will offer support on runs and can in turn prevent injury.

Men – don’t be afraid to get a pair of compression running tights. They are a revelation!

Winter Running? You’ll Be Thankful For Breathable Gloves

The bitter air really cuts through your hands in the winter, and sometimes you can be in agony just a few hundred metres into your run. Luckily, you can buy specialist running gloves that are thin and breathable which add that layer of protection – they really do make a huge difference!

Almost Essential Running Kit

Running Headphones

While not an absolutely essential piece of running equipment for beginners, headphones really are an important piece of kit. Whether you’re following Couch to 5K, listening to music, or even a podcast or audio book, you need a robust pair of headphones that can meet the demands of running.

AfterShokz

If you’re looking to invest in a new pair specifically for running, look no further than the AfterShokz range of open-ear sports headphones. They don’t sit in or over your ear, but instead use bone conduction technology to deliver sound, leaving your ears free to hear your surroundings.

This may sound odd, but it works. You really can hear your surroundings while still hearing music. This is an absolutely essential safety measure, especially if you are road running. Also, if you’ve entered a UKA regulated race, these are the only headphones you’ll be allowed to wear on race day.

The AfterShokz Aeropex headphones (pictured above) are easily the best in their range – they are super lightweight (you barely notice you’re wearing them) and have the best sound quality of the current range.

Other Headphones

If bone conduction headphones aren’t your thing, then you need to find a pair that stay in place during running. Ear buds are often difficult to navigate during a run and can fall out – so opt for over-ear or sports clip headphones.

Phone Holder Arm Band

If you’ve got headphones, you’ll need to connect them to something. Running with your phone in your hand isn’t ideal, so grab a phone holder armband. They are relatively inexpensive and there are thousands on the market. Don’t pay over the odds, just grab one from Amazon. Simply pick one that is breathable and designed for sport. Easy.

Fitness Tracker

If you’re not using your phone for tracking, there are lots of accurate fitness trackers out there where you can accurately gauge your improvements and monitor progress.

Fitbit Trackers

Be aware that some of the basic Fitbit trackers do not have a dedicated GPS tracking option, and you may need to pair your phone and take it with you to get accurate route information. While this isn’t a deal breaker, pairing can sometimes be problematic, especially if you are in a rush to get out of the door and start running.

If you’d like to leave your phone at home, you can opt for the new Fitbit Charge 4, which has in-built GPS technology, allowing you to accurately track your runs without being connected to your phone.

If you really want to enjoy a phoneless run, you will need to purchase a Fitbit Sense, Fitbit Versa 3, or Fitbit Ionic smartwatch (pictured above), which packs in GPS, but also a Bluetooth-enabled music player.

Other Trackers

Obviously, there are other brands of fitness trackers available and there are solid offerings from smartphone makers such as the Apple Watch and the fitness offering from Samsung.

The brand of choice for many runners is Garmin, due to their accurate GPS trackers and Garmin Connect experience. There’s a whole range of Garmin smartwatches available, so compare features for yourself and see what appeals to you the most.

Whatever brand you choose, always opt for one with an in-built GPS tracker.

Extras

Chafing Cream/Balm

As you start to run, you may experience some chafing in certain areas. It happens to everyone. Chafing cream, jelly or balm can help if you apply it before going out on your next run. Essentially, you need to create a protective layer between your skin and your workout kit. Two of the most popular choices are either good old Vaseline or BodyGlide anti-chafe balm.

Night Running Gear

As the wintry nights start to draw in, you are likely to run in the dark. Opt for fluorescent coloured running tops with reflective strips. Alternatively, you can buy reflective straps, and even flashing light up straps to put around your arms and torso to ensure other pedestrians and vehicles can see you properly as they approach.

Water Bottles

When running a 5K distance, even beginners are not likely to be running for longer than 45 minutes. If you’ve hydrated correctly before hand, you’re not likely to need any fuel during this time.

If you do feel the need, then there are bottles with handles specifically designed for running, and can be helpful when you break beyond the 5K distance.

Alternatively, there are running belts that hold water, although you will need to try one out before committing to buy, as they can be uncomfortable and take some getting used to.

Finally, there is the hydration pack option, where you carry a water pouch on your back, although unless you’re doing longer distances, they really aren’t worth the hassle. Plus a sweaty back and additional weight isn’t for everyone.

Figure Out the Best Combination for You

Everyone is different, and everyone has their own fitness level, running style and sense of comfort. It may take some time getting used to a pair of running shoes for example, but you may find running with a different pair of socks helps too. Play around with your combinations and go on a short run with any new kit, especially when it comes to socks, shoes and clothing. There’s nothing worse than chafing!

Race Day Is Not the Time to Try New Running Gear

If you’ve booked onto a race and want to try out a new t-shirt or pair of trainers that you’re not used to, then this can potentially end in lots of chafing, tears and swearing. On race day you should have already figured out your combination of gear that you’d like to wear to best get you through the race in the quickest time possible.

Good luck out there!

Found This Guide Helpful?

Please use the sharing buttons below!