Gear basics
What to Wear for a Run
You do not need much to start running. The right shoes matter, everything else is secondary — here is what to prioritise.
Photo by Zakaria Issaad on Unsplash
- Invest in proper running shoes — they are the one thing worth spending on.
- Wear moisture-wicking fabric, not cotton.
- Dress for 10 degrees warmer than the temperature outside.
- Start minimal — add gear only when you feel the need.
Shoes
1. Get proper running shoes
Running shoes are the single most important piece of gear. They protect your feet, absorb impact, and reduce injury risk. Your everyday trainers or gym shoes are not the same thing.
- Visit a running store and get a basic gait analysis — most do this for free.
- Fit matters more than brand. Your shoe should feel comfortable from the first step.
- Leave a thumb's width of space at the toe — your feet swell when you run.
- You do not need the most expensive option. Mid-range shoes are excellent for beginners.
Replace your running shoes every 500 to 800 kilometres. If you are running 3 times a week, that is roughly every 6 to 9 months.
Clothing
2. Choose the right fabric
The golden rule is simple: avoid cotton. Cotton absorbs sweat, stays wet, and causes chafing. Look for synthetic or merino wool fabrics instead.
- Top — a lightweight, moisture-wicking t-shirt or vest.
- Bottoms — running shorts or tights with a comfortable waistband.
- Socks — synthetic or merino running socks. This is where most blisters start.
- Sports bra — if applicable, invest in a good one with proper support for high impact.
Weather
3. Dressing for different conditions
A common beginner mistake is overdressing. You warm up quickly once you start running, so dress as if it is 10 degrees warmer than the actual temperature.
- Hot days — light colours, minimal layers, and a cap or visor for sun protection.
- Cold days — layer up with a base layer and a wind-resistant outer layer. Protect your hands and ears first.
- Rain — a lightweight, breathable jacket works. Skip the heavy waterproof — you will overheat.
- Wind — a thin wind vest keeps your core warm without adding bulk.
If you feel slightly cold in the first 2 minutes of your run, you are dressed correctly. You will warm up.
Chafing
4. Prevent chafing
Chafing is one of those things nobody warns you about until it happens. It is caused by skin rubbing against skin or fabric over time.
- Common areas: inner thighs, underarms, nipples, and along bra lines.
- Apply anti-chafe balm or petroleum jelly before longer runs.
- Avoid seams in sensitive areas — flat-seam clothing helps.
- If it happens, clean the area and let it heal fully before your next run.
Optional
5. Gear that can wait
You do not need a running watch, a hydration vest, or compression socks to start. Add gear when you feel a genuine need, not because someone recommended it.
- Running watch — useful once you want to track pace or heart rate, but your phone works fine early on.
- Headphones — wireless earbuds are convenient but stay aware of traffic and your surroundings.
- Hydration — for runs under 45 minutes, you generally do not need to carry water.
- Reflective gear — essential if you run in low light. A cheap reflective vest does the job.
Next step
Now find your pace
You have got the gear sorted. Next, learn how to find an easy pace that builds endurance without burning out.