You may have heard that running is a simple sport and that all you need is a good pair of running shoes. Well, that’s only partly true. While you can probably get away with only investing in shoes, you will be much more successful as a new runner if you make sure you have some running essentials to get you started. While some of these will depend on where and when you run, most new runners will benefit from having these running essentials on hand.
7 Running Essentials Every New Runner Needs To Get Started
1. A good pair of shoes
Yes, a good pair of shoes is very important as you are starting to run. You want to make sure to find shoes that feel comfortable and won’t cause any blisters. Often times you will need to wear running shoes that are 1/2 to 1 size larger than your regular shoes. Since many brands run differently, your best bet is usually to go to a running store and get fitted. This also gives you the opportunity to try on several different shoes so you can see how they feel.
2. A few running outfits
If you are planning to run a few days a week you can invest in just 1 or 2 running outfits to get you started. While you may be able to wear other clothes that you already own, clothes that are made specifically for running will feel more comfortable because most are sweat-wicking and are fit for running. If you are planning to run outside in the winter you will want to plan for layers, whereas if you are running indoors on a treadmill or outside in warmer weather you will probably be comfortable in shorts and a t-shirt. Ladies, make sure you invest in a good running bra!
3. Somewhere to carry your phone
These days almost everyone who runs outside brings a phone with them, and for good reason! Phones can offer a source of entertainment through music or podcasts, but they can also help you stay safe in case of an emergency. If you are carrying your phone with you it’s important to keep it in a secure place where it won’t bother you while you are running. Many shorts and tights have large pockets for a phone, and some sports bras have a phone pocket built into the back. There are also many belts you can wear around your waist to carry your phone or you can use a Koala Clip to tuck your phone into the back of your sports bra.
4. A watch or running app
While you certainly don’t need a fancy GPS watch when you are starting out, you will probably want some way to track your runs, even if it’s just based on time. One option is to just use a timer on your phone or a simple stopwatch. There are also many running apps that can be used to track your runs.
5. Sunglasses
If you are running outside during the day you will probably appreciate having a pair of running sunglasses. Goodr and Knockaround are two brands that have inexpensive sunglasses that come in fun designs and last a long time.
6. Safety gear
When running outside, safety should be your #1 priority. Make sure you have some kind of identification like a Road ID. If you are running in the dark, use reflective gear to make sure you can be seen. Also be mindful about letting someone know where you will be running and don’t share your routes on social media.
7. A training plan for new runners
Finally, make sure you have a plan! This will help to keep you accountable as you are starting to run. It’s important to build up your mileage gradually, and a plan can help so that you know exactly how much to run each day. There are plenty of plans online to get you started, but a running coach can provide something that is more individualized.
You may also like:
Helping a New Runner to Stick With It
Race Fueling Strategies for New Runners: How to Get Started
What other running essentials do you think a new runner needs?
Which is these do you think is the most important to have when you start running?
These are great tips, Lisa! Essential things that many new runners miss.
Talking about phone storage – the other day I met a runner who had a phone holder integrated into her bra. It was a pocket on the front of the bra. She said it was very comfortable and easy to access. I’ve never seen that before!
Great list. I would add sunscreen. I (and I know you) run very early but it’s so important to protect your skin.
My first run ever was in the shoes I wore to work out in. And I was so sore the next few days that I immediately ordered a pair of running shoes. 🙂
GPS wasn’t available when I started running so I used my good old Timex and estimated my mileage for many years. I’d drive the route I usually ran so I knew how far I was running.