Running is attractive to a lot of people because it’s free and can be done almost anytime, anywhere. There are no monthly subscription fees or costly memberships, and no opening hours or classes. All you have to do is lace up and get out. However, first you will need to purchase a few basic essentials.
Essential Running Gear
When shopping for running gear, you’ll discover endless gadgets that promise to enhance your performance – all of which come with a price tag. Some may be useful later in your running journey. But for now, let’s focus on the bare necessities.
From head to toe, here are five essential pieces of running kit and what to consider when choosing yours:
1. Running Top
The choice of styles and shapes available is vast. Whether you opt for a t-shirt, vest, long-sleeve top or zip-up jacket is up to you. Whichever style you find appealing, look for garments that are breathable, ideally with wicking properties to carry the sweat away from your body so you can run in comfort.
Also consider the conditions you’ll be running in. For hot weather, opt for light colours to deflect the sun’s rays and keep you cool. In cold conditions, covering up will keep you warm. But you will heat up once you get going – so don’t overdo it on the layers. For low light conditions, stay safe by choosing something easily visible with reflective properties.
2. Shorts, Leggings or Tracksuit Trousers
The length and fit is entirely up to you. Consider what you will feel comfortable wearing, both physically and mentally. Generally, the less fabric, the lighter and cooler the garment will be. So, consider the conditions you’ll be running in. Whatever style you go for, make sure it includes a zipped pocket. You will need a safe space for your keys, cash or smartphone.
3. Underwear
Let’s not be bashful, comfort is essential in this department. When it comes to downstairs, it’s your choice whether to go natural or layer up. Many shorts contain an inbuilt liner, so additional layers aren’t essential. However, as your distance goes up you may experience discomfort. For example, a common complaint is soreness due to the inner thighs rubbing together. If this applies to you, an easy fix is to choose a boxer short style garment that provides some protection from chafing. Synthetic fabrics are more effective, so avoid going 100% cotton.
Ladies, a sports bra is a must. Breasts move in a ‘figure-of-eight’ motion during running (Runner’s World October 2017), so support is vital to your comfort. Try them on in store to find one that offers plenty of support and a close yet comfortable fit.
4. Socks
You will get blisters early on as your feet get used to the rigour of running. However, the right socks will help. Look for cushioning around the toes to soften the impact and reduce abrasions. Pair this with breathable fabric around the arch and top of the foot. The resulting airflow will carry away excess moisture – a key contributor to blisters.
5. Trainers
The optimum style of running shoe is hotly contested amongst runners. You will hear strong arguments for the full range of designs – from minimalist ‘barefoot’ style shoes, through to heavily-cushioned contraptions. Prices vary as widely too.
The cheapest shoe in Runner’s World’s recent Shoe Buying Guide was £90 (RW October 2017). Yet, Chapter 25 of Christopher McDougall’s infamous book Born to Run argues convincingly that a simple, humbly priced shoe does the job just as well – if not better.
To make the decision simple – choose the style and price that works for you. (I’ve run two marathons in the same pair of £30 Adidas Galaxy Elites.) However, if you have any underlying foot problems such as hypermobility or flatfeet, consult a podiatrist. Meanwhile, if you believe your chosen footwear is causing discomfort further down the line, book yourself in for a gait analysis at a sportswear store or seek the advice of a physiotherapist.
Helpful Extras
If you have the items above, you have everything you need to get out and run. However, these three basic extras may help you along:
1. Stopwatch
Once you’ve run the same route several times, you may enjoy timing yourself to see if you’re getting quicker (your first personal best!). The watches available to runners span from humble stopwatches through to smartwatches with heartrate monitoring and GPS tracking. You don’t need to be blinded by science. A simple stopwatch that allows you to set a timer is sufficient when starting out.
2. Water Bottle
If you’re covering less than 10k, you won’t perish before you make it home. So, carrying water isn’t essential. However, discomfort can be demotivating. So, if you do find yourself working up a thirst, a refreshing gulp may be enough keep you going. If you do opt to carry a water bottle, look for one with a sports cap that is easy to flip or pull open on the move. A good grip is also helpful. Make sure it carries your preferred volume of liquid too.
3. Phone Armband
If you’re following an app-based training plan, like Couch to 5K, then you’ll want your phone with you during your runs. Other benefits of carrying a phone include being able to contact someone in an emergency, access to maps in case you go off-route, and various performance tracking apps such as MapMyRun or Strava.
Using an armband eliminates the danger of your phone slipping from your sweaty fingers mid-stride. Plus, it frees up your hands (for a water bottle, perhaps). Phone armbands are available in various shapes and sizes to fit different models. They usually fasten with Velcro and provide space for headphones to be connected.
Now you’ve got the essential kit sorted, you’re ready to take it out for a spin!