Whether you’re an avid runner or a total rookie, quality clothes, shoes and accessories can make a big difference in your running motivation, performance and recovery.
Ready to gear up? Below, we break down three categories of running essentials: shoes, clothes and gear.
A woman wearing a brightly colored running top and leggings with white sneakers.
Running Shoes
A well-made pair of running shoes is critical. The quality of your kicks affects everything from your comfort level and stride to the degree of support and protection your joints receive.
To make sure you choose the right running shoes for your fitness goals, consider the following questions:
How much running do you plan to do? If you’re going to run every day—or if you want to cover long distances—you may need more support than someone who plans to run once a week or less.
What surfaces will you be running on? Shoes built for road running have a shallower tread than trail running shoes, which are designed to grip surfaces like dirt and grass.
How much cushion do you like? Shoes with less cushioning are lighter and more flexible, but they don’t provide as much support. If you’re new to running or if you struggle with joint pain, you may want shoes with more cushioning to start.
What’s your natural stride? Most running shoes are designed to accommodate your natural stride, whether you have a neutral gait or tend to pronate (feet roll inward) or supinate (feet roll outward).
What’s your budget? A flexible budget makes it easier to buy the brand and style of shoes that fit your feet and lifestyle best. Luckily, we have running shoes for men and running shoes for women in a range of prices.
How Should Your Running Shoes Fit?
The perfect pair of running shoes will feel comfortable, breathable and secure. Keep in mind that your feet can swell when you exercise, so you may need to go up half a size.
With the right fit, you should have about half an inch of room between your toes and the front of your shoe. Make sure your heels don’t slide up and down when you move and that your feet feel relaxed yet snug when your laces are tied.
How Often Should You Replace Your Running Shoes?
Generally, you should replace your trainers every 300 to 500 miles of walking or running. Depending on how often you lace up—and how far you run—that could be anywhere from three months to a year.
Here are some signs it’s time to replace your shoes (no matter their mileage):
The tread is worn down.
The midsole (between the tread and the upper material) is deteriorating or shrinking.
Your shoes feel uncomfortable or different from usual.
You’re experiencing new or additional joint pain.
You’re dealing with inexplicable injuries.
How to Take Care of Your Running Shoes
Running shoes are designed to work hard, but it’s still important to treat them with care. The following habits can make your shoes last longer:
Store them away from heat or direct sunlight.
When they’re wet, remove the insoles and stuff the shoes with newspaper to dry faster.
Don’t put them in the washer or dryer; instead, scrub them with a dish brush or wipe them clean with a wet towel.
Untie and retie your laces instead of sliding your shoes on and off your feet—this keeps your shoe’s heel cup intact.
An assortment of running essentials including a tank top, water bottle, watch, sneakers and leggings.
Running Clothes
The right running clothes can help you run longer and more efficiently, not to mention boost your confidence when you hit the pavement. On the other hand, ill-fitting, itchy or restrictive clothes might cause you to chafe or cut your workouts short. (Tip: to keep your running clothes in good shape, wash them on a cool or cold cycle with a gentle liquid detergent, then hang them to dry.) You’ll also want to make sure you’re dressed appropriately for the weather, so check out our guides on what to wear running in cold weather, running in heat, and running in the rain.
Here are some key clothing pieces to consider:
Running Socks
Next to your running shoes, the most important item is a comfortable pair of running socks. Pay attention to material, thickness and shape—you want socks designed to wick away moisture, prevent blisters and flex with the natural movement of your feet.
Running Tops
Whether you go for a short-sleeve, long-sleeve or tank-style running top depends on the climate you live in, but it’s a good idea to have at least one of each so you’re prepared for the elements all year long. Look for tops made from flexible, lightweight performance fabric to wick away sweat and move with your body. Steer clear of bulky or heavy tops, itchy materials that can cause chafing and cotton fabrics that soak up moisture.
Sports Bras
One of the most essential pieces of running gear for women is a well-fitting sports bra to keep your chest feeling supported and secure. High-impact sports bras are great because they have a compressive fit made to withstand high-intensity movement and bouncing. Look for bras made from soft, breathable materials (like nylon) that keep your skin cool and chafe-free.
Running Shorts
Running shorts are great for days when you want to let your legs breathe. The ideal pair should sit comfortably on your hips and not ride up when you run. Depending on how much support and function you like, you may want to look for features such as pockets, mesh interiors or underwear lining. The most crucial factor, though, is fabric: choose shorts made from a lightweight nylon or polypropylene material for ultimate comfort and breathability.
Running Leggings
A snug pair of running leggings (also called running tights) is highly versatile. Since leggings cover more surface area than shorts, they’re ideal both in cold weather to keep you warm and for sunny days when you don’t want to wear sunscreen on your legs. Look for a pair made from moisture-wicking compression fabric in a style and length you feel comfortable in.
Compression Leggings & Socks
Compression clothes have specific panels of fabric that gently push against your muscles to increase blood flow throughout your body and reduce muscle swelling and soreness. Compression socks hit just below your knees and squeeze your calves, while compression leggings target your calves, hamstrings, quads and glute muscles. If you’re running long distances and want an extra edge, or if your muscles feel overly sore after runs, compression clothes could help.
Lightweight Jacket
A lightweight running jacket comes in handy on chilly and rainy days. You can layer it over a running top or wear it on its own, depending on the weather. Polyester running jackets are ideal, since they’re durable, breathable and water resistant.
Running Gear
Extra running gear can go a long way toward keeping you safe and making you a happier, more efficient runner. Here’s some of the best running gear to consider:
Running Gloves
Gloves keep your hands toasty when temperatures drop. Most running styles are made from waterproof synthetic blends that warm your skin while wicking away sweat.
Running Caps & Hats
A lightweight cap will keep your head cool and shield your face from the sun during summer runs, while a polyfleece beanie will keep you warm in colder weather.
Running Belts
Belts specifically designed for running are a great solution for storing anything you need to take with you on your run, like keys, credit cards, phones and even small water bottles.
Running Sunglasses
Sunglasses for runners are specially designed to stay securely on your face and protect your eyes from harsh asphalt glare.
Sport Headphones
A pair of sport headphones is a must-have if you enjoy listening to music and podcasts while you run.
Smart Watches
If you like tracking your workouts and seeing how you progress over time, a smart watch is key. It can track your running pace, distance and time—and even tell you how many calories you’re burning.
Water Bottle
Staying hydrated is crucial, no matter what type of runner you are. Insulated water bottles keep your post-run beverages cold, while handheld water bottles and hydration packs are perfect for sipping on the go.
Reflective Vests & Headlamps
If you plan to run at night, reflective gear is essential to staying safe on roads and trails.
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