The Essential Running Gear Guide (And What’s Just Nice to Have)
If you’re new to running, you’ve probably already noticed: runners love talking about gear. But what do you really need to start training for your first race, and what’s just nice to have? Here’s my guide to the essentials and the extras, based on years of coaching and a whole lot of trial and error (and a few questionable fashion choices).
Table of Contents
Shoes: The Only True Must-Have
If you buy just one thing, make it a good pair of running-specific shoes.
- Daily trainers: Hoka Bondi 9, Hoka Clifton, Brooks Ghost. ALSO the Asics Novablast may be the best all around shoe I have ever worn. If I could only own one pair of shoes this might be it.
- Lightweight trainers: New Balance Rebel, Hoka Mach 6. “A shoe you can work out in, even race in—and way more affordable than dropping $250 on a Vaporfly.”
- Racing shoes: Nike Vaporfly, Hoka Cielo X1, Asics Metaspeed. “Not much of a performance drop-off between a lightweight trainer and a race shoe… until you get really picky.”
Having a cushioned daily trainer to do Easy Runs with and then being able to switch into a light weight, faster trainer, or a racing flat or speedwork and intervals is a cheat code!
Socks (Don’t Laugh)
This is one of the most overlooked pieces of gear. Everyone thinks socks don’t matter until they get their first bloody blister.
The most important and most useful tip is to buy socks from a company that specifically makes running socks. Which sounds obvious but is often overlook. These included but are not limited to; Injinji, Balega, Feetures, Drymax, or footwear brands, like Nike etc.
You want synthetics. Polyester, nylon, spandex blends.
And yes, I wear toe socks sometimes. They look weird. I hate that about myself. But if you get blisters between your toes they can save you. If we can collectively get past the look of them, our feet and toes would thank us kindly!
Shorts: Comfort and Chafe-Free
Chafing ruins runs. Doesn’t matter how fit you are. If your shorts rub, you’re miserable.
When I was younger I wore 3 inch splits all the time. Now I’m all about two in one shorts. Compression liner built in. No thigh rub. Plenty of pockets for gels or a phone.
Brands I trust:
- Bandit. I’m freaking obsessed with their stuff. Especially the quarter tights
- LULUlemon; They make so much awesome running specific stuff. I have several pairs of the Fast and Free shorts and I’m obsessed with them!!
- Rabbit. Best pockets and fabric.
- Janji. Stylish, lots of storage.
- Hoka. Their two in ones are solid.
- Nike and New Balance. They’re fine, but the apparel-first brands usually do it better.
Right now my favorite is the Lululemon Fast and Free 5 inch. It has tons of storage and they’re super comfy. I also really love the bandit quarter and half tights.
Whatever you choose, prioritize comfort, pockets, and a secure waistband. You want shorts that stay put, wick sweat, and don’t require adjusting mid-run.
Ugh upon rereading this I understand these are all fairly male oriented recommendations! Which I can just strongly verify the quality of products after wearing them for years. But All of these brands make world class female counterparts!!
Belts and Vests: Carry the Essentials
Almost everyone benefits from a belt. Belts have probably advanced more in the last 5 years than any other piece of running gear. There are so IMPRESSIVE options replacing those old staples like spibelt.
- Best overall: Naked Belt. “They really crushed everyone in the belt game. No bounce, super comfortable and can hold a ton of stuff!!”
- Raide Research has blasted it’s way on the scene and made one of the most useful pieces of running tech in the last decade. Their belt is pricey but so so so worth it!
- Other options: Ultraspire, SpiBelt, Nathan belt, FlipBelt.
For long runs or ultras, grab a hydration vest: Salomon has been the industry leader in packs for a long time and for very good reason. Their packs are light, you don’t even feel them, and you wouldn’t believe how much stuff you can fit in there! Here’s a cool video of me rocking mine.
“Holding a two-pound iPhone brick in one hand and nothing in the other over thousands of miles? That’ll mess your form up. Just put it in a belt, man.”
Shirts and Tops
I’m not too picky about shirts. You can run in cotton if you want, but most of the great shirts are more polyester. It’s all about comfort. My favorite shirts in the last few years have all come from running-specific lines.
Rabbit, Bandit, Lululemon, Nike, and even Hoka have all made some great stuff lately. The perforated tops from Rabbit are incredible — those tiny holes let in so much airflow on hot days. Bandit’s shirts feel premium, Lululemon and Nike have been super consistent, and Hoka’s apparel line has quietly gotten really good.
GPS Watch: A Real Training Partner
An Apple Watch is fine for casual runs, but if you’re doing workouts, get a running-specific watch. Garmin IS and has been the industry standard. It can do so so much. The Forerunner line from Garmin is a complete running weapon. You can put music and routes and your credit card right on the watch; eliminating the need of carrying your phone. Coros has been right behind them in so many categories and they make excellent running watches with a great user experience. Both are quality options.
- Budget: Garmin Forerunner 55, Coros Pace 3.
- High-end: Garmin 965, Coros Apex Pro.
“Garmin is just a specific tool for the job. You want to see elevation profiles, set up workouts, track battery life—Apple can’t touch that.”
Foam Roller: The Cheap Recovery Tool
A $10–20 foam roller is worth having around.
“Even if you’re just tight from carrying your kid around, it helps. Everyone should own one.”
Nice-to-Have Luxury Items
Heart Rate Straps
I actually use heart rate straps to perform heart rate drift tests to calculate Zone 2 and aerobic output for atheltes. After doing this for years I’ve really settled on preferring arm straps over chest heart rate straps. Chest straps are more uncomfortable and tend to fail more often due to the placement and moisture requirements. Chest straps usually test higher in pure accuracy than arm and wrist based heart rate but it’s very marginal over arm straps and not near worth their drawbacks. Polar makes really great products here, but so does Garmin.
“Chest straps? Always wet, always finicky. Arm straps rarely miss a beat.”
Headphones
Headphones
I’ve tested just about every pair of running headphones out there, and I keep coming back to Shokz. They’re tough to beat for so many reasons — they sit outside your ears so you can still hear cars, cyclists, and people around you, and they don’t budge or get gross with sweat. The sound quality is solid, but the real win is safety and comfort. I’ve taken calls on windy bike rides, and people could still hear me clearly.
The new Powerbeats Pro are another great option. They actually have a built-in heart rate monitor now, which is kind of cool, and they stay in your ears way better than AirPods or most standard earbuds. If you’re mostly on the roads or trails and want something that lasts, either of these will do the job. But for everyday use, Shokz are still my go-to.
Recovery Tools and Routines
Recovery Tools I Actually Use (and Why They Work)
Foam Rollers
One of the most underrated tools after a marathon or hard training block. I love using a roller to get muscles loose, break up knots, and just help my legs feel like legs again. You don’t need to spend a fortune, but the texture and firmness make a big difference. I’ll usually roll out the calves, quads, hamstrings, and glutes for 5–10 minutes after a workout or long run. It’s less about “flushing lactic acid” and more about improving circulation and getting comfortable being uncomfortable.
Massage Guns
I’m a big fan of massage guns, especially ones with a heated head attachment. The combo of vibration and warmth can do wonders for stiffness and soreness.I have one with a heated head attachment and it is incredible at breaking up knots, getting muscles loose and ready to go, fighting off some of that stiffness and achiness that comes from a marathon block. When you have a certain area that’s extra tight and you need help getting some blood flow into a localized area to loosen it up, there’s almost nothing better.
Compression Boots + Leg Elevation
This is one of my favorite recovery hacks. I’ll put the compression boots on, prop my legs up, and just let the blood flow do its thing. Even five minutes a couple times a day can make a difference. You’re helping that lymphatic fluid and swelling move around so your legs bounce back quicker.
Water-Based Recovery
Anything that gets you in water, walking in a pool, swimming, or even sitting in a hot tub; works wonders. The hydrostatic pressure and lack of gravity both help flush the legs and relieve that heaviness from marathon training. Sometimes, if mileage has been a bit much, I’ll throw in a couple pool days and it’s amazing how quickly you start feeling human again.
Lotions and Recovery Creams
I really like Lactigo and PR Lotion. They have studies showing they can reduce lactic acid buildup, and I’ll use them on big workout days or right after a race. If you pair them with compression sleeves, it’s a great way to give some extra help to problem areas like hamstrings or calves.
Anti-Chafe
There are tons of anti-chafe products out there—Body Glide, Vaseline, and a bunch more—but my favorite by far is Squirrel’s Nut Butter. They’re a small business out of Flagstaff, and I actually know the guys there. They’re great people and make an awesome product.
I really love the peppermint one. It’s got peppermint and tea tree oil, so it kind of tingles and smells good, and it’s awesome for your skin and chafing. They make a bunch of different salves and products, and they’re super helpful for longer events when you’re out there sweating for hours. Huge fan.
Supplements: Keep It Simple
Eat real food first.
Then get your bloodwork checked and work with a nutritionist to meet any deficiencies.
Wrapping It Up
If you’ve got:
✅ Shoes
✅ Socks
✅ Shorts
✅ A watch
✅ A belt/vest
You’re ready to go. Everything else is just about comfort and longevity.
