What Equipment to Consider Before Starting Your Running Journey
Running is a relatively simple and accessible sport that doesn't require a lot of specialized gear. However, having the right gear can make your running experience more enjoyable and comfortable. Here is a list of essential gear to get you started:
Altra Escalante: Wide toe box, zero drop, no arch support!
Click to go to the Darn Tough Store on Amazon! These are the best quality socks you will ever buy!
Withings Scanwatch is my style of watch with all the fitness needs of a FitBit or Apple Watch
Running Shoes: Good-quality running shoes are the most crucial piece of gear. Visit a specialized running store to get properly fitted. The right shoes will provide quality and longevity to last for the miles you are putting on. Cheap shoes can compromise your foot position and lead to injury. I use the brand Altra and specifically model ‘Escalante’.
Moisture-Wicking Clothing: Choose moisture-wicking materials for your running clothes. They wick sweat away from your skin and help keep you dry and comfortable. This includes shorts, shirts, and socks. Socks are very important; I have blaze orange running socks that I use from Darn Tough. They are also guaranteed to last for life.
Sports Bra (for women): A sports bra designed for high-impact activities will provide the necessary support and comfort. This isn’t one I can speak on… lol
Running Shorts or Tights: Choose shorts or tights that allow for a full range of motion and minimize chafing. Look for styles with built-in briefs to prevent friction. This is particularly important if your inner thighs rub together. You can also use a form of gel on the areas that continually get chaffed. I use Equate Petroleum Jelly for my long runs, otherwise, let my body build up the natural resistance to chaffing in the high chafe areas.
Running Shirt or Tank Top: Opt for lightweight and breathable shirts to help regulate your body temperature. Running shirts also can be designed with pockets in them to store foods and goo’s for your long runs.
Socks: Invest in moisture-wicking running socks to prevent blisters and keep your feet comfortable. (Darn Tough is my go to brand like I stated above - they are amazing and have lasted for over 100 miles looking like new still).
Accessories: Depending on your needs and the weather, you may want accessories like a running hat or visor, sunglasses, and gloves.
Running Watch or Smartphone: A running watch with GPS can track your distance, time, and pace. Alternatively, many people use smartphone apps that offer similar features. I have been using the Strava App to track all of my runs (distance, time, and pace). I would recommend a heart rate device to give you the most feedback on your runs. This will allow you to better help track your progress with running and achieve your goals.
Hydration: Carry a water bottle or invest in a hydration pack if you'll be running for longer distances. Staying hydrated is essential. Pour Hydration will decrease your performance significantly. In hot temperatures you can lose up to 2L of water per hour through perspiration/sweating and your body can only absorb up to 1.2L per hour orally. I always recommend electrolyte mixes for daily use and especially during and after your run. I make my own which has zero added sugars. Otherwise, I recommend Flavcity electrolytes and LMNT.
ID and Emergency Contact: Carry identification and an emergency contact number in case of an accident or injury.
Safety Gear: If you run in low-light conditions, reflective clothing and accessories are essential for visibility. A headlamp or flashing lights can also help make you visible to others. Here are a few that I would recommend! I like arm and leg bands that I can adjust, and they don’t slide or bounce around.
First Aid Kit: It's a good idea to carry a small first aid kit with basic supplies, just in case of minor injuries or blisters.
Recovery and Strength Equipment: This is for people who are more serious in their running journey and want to prevent injuries. I put together a mobility kit that has essential equipment like foam rollers, bands, massage guns, pneumatic compression garments for recovery and many other items that I actively use. You can access that here!
Remember that your specific needs may vary based on factors like the climate, terrain, and the distance you plan to run. As you progress in your running journey, you can invest in additional gear such as a running belt for carrying essentials, compression garments for recovery, and more. It's essential to start with the basics and then customize your gear as you gain experience and understand your unique requirements as a runner.
If you have any questions, feel free to reach out via email or book a free 15-minute call on our “get started” page and I’d love to chat with you about your goals and give you some tips to get you on the right path!
Stay Strong and Stay Healthy! 🔥✊
Dr. Jayson Dahlquist DPT, CAFS, Certified Running Specialist/Coach
