Beginner Running Gear: The Essentials (And Why They Matter)

So you’ve decided to start running—amazing! But before you lace up and head out, you might be wondering: Do I need all the fancy gear I see on Instagram? The short answer? No.

When I first started running I had running shoes that resembled hiking boots more than they did running shoes, a few cotton t-shirts and a hair tie and I was ready to go. These were probably not optimal, but they were enough to get me started.

Starting with the right basics makes running more comfortable and sustainable—but it doesn’t need to be expensive or overwhelming. In this post, I’ll walk you through the essential gear you do need, what you don’t, and why these choices matter for beginner runners like you. 

What You Need (And Why) 

Proper Running Shoes - if there was one piece of gear you should invest in, it's probably running shoes.

Why they matter:

Your feet are your foundation. Running-specific shoes help absorb impact, reduce joint stress, and prevent injuries like shin splints or plantar fasciitis. Even if you’re doing run/walk intervals, the right shoes make all the difference in how your body feels during and after your workout.

What to look for:

•  Shoes made for running, not cross-training or walking

• Supportive cushioning and arch support

• A comfortable fit—your toes should have a bit of wiggle room

Tip: If possible, visit a running store for a proper fitting. If you’re shopping online, look for return policies and beginner-friendly models with solid reviews. I've personally only bought my running shoes from my local running store: La Maison de la Course on the south shore of Montreal.

Need more help? Check out How to Prevent Running Injuries as a Beginner for shoe tips and injury prevention basics.

A Supportive Sports Bra

Why it matters:

Running is a high-impact activity, and a good sports bra helps minimize bounce, discomfort, and potential skin irritation. It’s a game-changer in helping you feel confident and supported.

What to look for:

• High-impact support level
• Snug fit without digging in
• Moisture-wicking, breathable materials

Don’t underestimate how much better your runs will feel when you’re not distracted by discomfort.

Moisture-Wicking Running Clothes

Why they matter:

The right clothing helps regulate your temperature, reduce chafing, and wick sweat away from your skin. Cotton holds moisture and can cause uncomfortable rubbing or irritation, especially on longer runs.

What to look for:

• Technical fabrics (polyester or blends) for tops and bottoms
• Leggings or shorts that don’t ride up or slide down
• Running socks that prevent blisters and bunching. 

You don’t need a closet full of outfits—just one or two go-to sets you feel good in. Comfort and confidence matter more than matching gear. And it doesn't have to break the bank either. I have found great items at stores like Decathlon that I have used for years and years and are still holding up.

A Way to Track Time or Distance

Why it matters:

You don’t need to obsess over numbers, but knowing how long you’ve been moving helps with motivation and consistency. It also lets you track your progress over time—which is incredibly rewarding.

Beginner-friendly options:

• Free apps like Strava, Nike Run Club, or Runkeeper. Personally I'm a Strava girl.
• Use your phone’s stopwatch or timer
• Try a run/walk ratio (e.g., run 1 min, walk 2 min, repeat for 20 minutes)

Start small. Focus on building a habit, not hitting a pace.

Want a full beginner-friendly breakdown? Read How to Start Running When You’re Out of Shape for a realistic and empowering plan.

What You Don’t Need (And What to Use Instead)

A Running Watch

Don’t need it yet. GPS watches are great, but not essential for beginners.

Instead: Use a free app or your phone’s timer for now.

Expensive Running Leggings

Don’t need it yet. High-end gear looks good, but comfort matters more.

Instead: Try affordable options from activewear lines you already trust. Look for moisture-wicking materials and a stay-put waistband.

Hydration Belts or Fuel Packs

Don’t need it yet. Unless you’re running for more than 45 minutes, you likely won’t need hydration mid-run.

Instead: Hydrate before and after your run. Carry a small handheld water bottle if needed.

Fancy Headphones or Running-Specific Accessories

Don’t need it yet. While a good playlist is motivating, it’s okay to start with what you have.

Instead: Use your current earbuds or enjoy a podcast—whatever helps you move.

Foam Rollers and Massage Guns

Don’t need it yet. Helpful for recovery but not essential from day one.

Instead: Stretch post-run and listen to your body. You can use a tennis ball or even a pastry rolling pin for a little more deep relief. Recovery routines can grow with your mileage.

Final Thoughts

The truth is: You already have what it takes to become a runner. You don’t need a ton of expensive gear. You just need the right basics to help you feel comfortable, confident, and supported as you begin.

Start simple. Build gradually. And focus on the most important part—showing up for yourself. And maybe even set a goal for yourself of a new piece a gear once you meet a particular milestone.

If you’re just starting out and want to build a sustainable running routine, don’t miss How to Start Running When You’re Out of Shape—it’s designed for women just like you.

 Ready to take the next step in your running journey?

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