Everything a Beginner Runner Needs
Let’s be honest. All you really need is a good pair of running shoes, weather-appropriate clothing, and socks. Everything else is a bonus.
I went from couch to marathon in a year and I still don’t know how I had the will to do it! I learned a lot through the process—the importance of stretching, the consequences of not hydrating properly, finding the right fuel, and listening to my body.
Through my experience, I found what worked for me when running outdoors as a beginner. This list is made up of my favorite items. By no means am I saying you need each of these things; you can always pick and choose what might work for you! Everyone is different (don’t come for me running influencers).
Different types of running fuel!
Running Gear for Beginners
Running Shoes
An ideal pair of running shoes is meant to support you, ease the pressure on your joints, and help you end your run without foot pain. I’ve seen so many videos about different types of shoes to have–one for daily training, one for speed work, one for racing, one for trail running, etc.
You do not need all of these to get started. I recommend going to a running store and getting fitted for a pair of training runners. They will check your arch, if you're flat-footed, ask if you’ll be running on the road or trail, and pick shoes tailored to you.
Spi-Belt
The Spi-Belt is a mighty item to have when running. You can fit your phone, keys, and fuel in the stretchy pouch, and it will not bounce around while you run.
Spi-Belt Bottle
The Spi-Belt bottle is the perfect size and pairs nicely with the Spi-Belt. It stays in place and is easy to refill on the go! Don’t overlook bringing a bottle of water with you. Sometimes, water fountains are not available along the route you’re on, or they might not work.
Moisture-Wicking Clothing
Run in whatever you can get your hands on. Remember that moisture-wicking clothing is the best material to wear, especially for warmer months when your body needs to cool quickly.
Fuel
With time and a little testing, you’ll learn exactly what you like and don’t like when it comes to fueling up during your runs. For example, I tried gels but couldn’t stomach them. But I like chews, waffles, and cheddar peanut butter crackers. Fuel steps into the equation during long runs!
Body Glide
Do you have a history of chaffing? I could not recommend this balm enough. It is easy to apply and does not have an odd smell. And you can easily throw it into a running vest if you need to reapply it.
Toe Socks
I swear by toe socks. They lessen the possibility of blisters forming and are very comfortable for longer runs. My favorite are the Injinji toe socks!
Strava App
If you’re planning on following a training plan, the free version of the Strava app is a great way to track your progress.
Running Hat
Protect yourself from the sun at all costs. A good running hat with a breathable fabric is a good thing to have on hand during those sunny days (as well as some sunscreen).
Spi-Belt + Spi-Belt Bottle Combo
TIP: Always make sure you have your ID and a credit card on you for your safety.
Nice to Have Running Gear
GPS Watch
I’ve placed this in the nice-to-have section because watches are expensive. When you’re ready, a GPS watch can take your training to the next level. You can check your heart rate, mileage, pace, and time all from your wrist without having to haul your phone around! I use the Garmin Forerunner and love that it connects straight to my Strava app.
Vest
For your short or longer runs, you do have the option to use a running vest. Note how I said short. Do not let anyone tell you you can’t run with a vest on shorter mileage runs. If you have a lot to carry, why not? Keep in mind that as you run with a vest (during warmer temps), you will have not just more weight on you, but your sweat will soak into it as well.
Muscle Roller
Before any run, warming up those muscles is key to avoid injury while running. A form roller or roller stick makes it so easy to get your quads, hamstrings, and calf muscles loose.
My HOKA Mach 6 Running Shoes
TIP: Use Dress My Run to help you pick out what to wear for the weather conditions.
And that’s all I have for you! Researching running items is a huge step for your running journey, and I hope you learned something new while reading this. Good luck out there!
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