In Part 4.0 and Part 4.1, we emphasized the importance of taking it easy when running, especially if you are just starting out. In Part 4.2, I want to talk about some of the things you can buy for running, and hopefully help you before going out there and spending all your hard-earned money.
Running is often cited as one of the most affordable sports. All you need is a pair of running shoes, right? Yes and no.
In this post, I will rank running gear in the order of what I feel is most important to least important for someone starting out. If you are going to spend money, this is generally the order in which I would recommend spending it.
1. Running Shoes
The first and most important purchase is a good pair of running shoes with maximum cushioning for protected easy running.
For example, I use the Nike Vomero Plus. This is not one of the “super shoes” that everyone is obsessing over, but it is extremely protective and comfortable for easy mileage. It helps reduce impact on the legs and makes recovery easier.
This is really the only shoe you need until you are consistently able to complete 4–6 easy runs per week and recover well from them.
Other similar options include, at the time of this post:
- ASICS Gel-Nimbus 28
- HOKA Bondi 9
- New Balance Fresh Foam 1080 v15
- Adidas Supernova Rise
2. A Second Pair of Running Shoes
The second item I would recommend is… another pair of running shoes.
Personally, I own two pairs of Nike Vomero Plus and alternate between them.
This has several advantages:
- It allows the foam more time to decompress and recover between runs.
- It helps maintain training consistency during wet weather.
- One pair can dry while the other is being used.
I personally run outdoors rain or shine, so this is very useful.
This is obviously optional, especially if you do not run on consecutive days, but I highly recommend it for regular runners.
Also, over the long run, having two pairs does not necessarily cost more money, because each pair accumulates wear more slowly.
3. GPS Smart Watch
Next, I would invest in a decent GPS smart watch.
There are many brands available:
- Garmin
- Coros
- Apple
- and others
At minimum, I would recommend getting one that can track:
- GPS location
- pace
- heart rate
- elevation gain/loss
Additional metrics such as:
- HRV
- VO2 max prediction
- race prediction
- threshold pace estimation
are optional, but can be very useful, insightful, and motivating.
There are also many excellent budget-friendly GPS watches available. Budget does not mean bad.
For example, Sebastian Sawe broke the marathon world record on April 26, 2026, running 1:59:30 while wearing a Garmin Forerunner 55, which is the most budget watch that Garmin has to offer.
That said, you absolutely do not need a smart watch to start running. You can pace yourself purely by effort, as discussed previously.
However, most runners who become serious about improving performance eventually use one.
Personally, I use a Garmin Fenix 8, and each of my kids uses a Garmin Forerunner 55 to help track their training.
4. Chest Strap Heart Rate Monitor
You can go very far with just:
- a pair of running shoes,
- and a GPS watch.
But if you want to take things to the next level, I would highly recommend investing in a chest strap heart rate monitor.
The one I use is the Garmin HRM Pro Plus, which has now been discontinued and replaced by the HRM-600 series. Other brands offer similar products as well.
Chest strap monitors measure heart rate using ECG technology. They are essentially simplified two-lead ECG systems worn around the chest.
This is the most accurate way to measure heart rate in real time.
Your watch can also measure heart rate, but it uses optical sensors that rely on light reflection through the skin. These work reasonably well at rest, but become less accurate:
- during movement,
- when sweating,
- or during water exposure.
Wrist-based sensors also struggle with rapid heart rate changes during intervals or speed work.
If you are getting serious about structured training and want highly accurate data for pacing and race planning, a chest strap monitor is highly recommended.
5. Running Vests
Running vests are amazing for day-to-day training.
They can carry:
- your phone,
- water,
- nutrition,
- keys,
- and safety equipment.
Many also include reflective surfaces for visibility during dark morning or evening runs.
6. Open-Ear Headphones
I literally wear my orange open-ear headphones almost all the time — even when I am not running. That is how comfortable they are. I often forget that I am even wearing them after a run and end up keeping them on for the rest of the day.
I use the Shokz Run Pro 2 and absolutely swear by them.
These use bone conduction technology, meaning sound is transmitted through the bones directly into the inner ear while leaving the ear canal open. This allows you to remain fully aware of your surroundings while running.
These are also among the few types of headphones permitted in many races for safety reasons.
Personally, I tend to develop ear canal irritation or infections with traditional earbuds. Over-ear headphones are more comfortable, but feel bulky during runs.
For me, Shokz headphones are the best of both worlds.
Highly recommended.
7. Carbon-Plated Supershoes
Yes — these are the shoes everyone talks about.
These are lightweight racing shoes with carbon fiber plates and highly responsive foam designed to improve running economy and energy return. They are the shoes often associated with world records and elite racing performances.
And yes — they absolutely work.
But they are the icing on the cake.
If you have not baked a good cake through consistent training, no amount of icing will fix it.
These shoes can help make you faster, but they are also very expensive, and beginners should focus first on building a strong aerobic base with comfortable, max-cushioned shoes.
Once you begin:
- speed sessions,
- race-specific workouts,
- and serious race preparation,
then it makes more sense to start researching supershoes.
Personally, I own several pairs and they are each used for different purposes:
- Nike Vaporfly 3
- Nike Vaporfly 4
- Nike Alphafly 3
- ASICS Metaspeed Edge Tokyo
Nike used to dominate the supershoe market, but there are now many competitive options available. Every supershoe feels different, so I highly recommend trying them on before purchasing.
8. Other Nice-to-Have Items
These items are not essential, but they can definitely improve comfort, convenience, safety, or performance.
Running Gloves
Running gloves are fantastic during:
- cold mornings,
- winter runs,
- windy conditions,
- and rainy weather.
One thing many beginners underestimate is how quickly hands become cold while running, especially during easy runs at lower intensity. A lightweight pair of gloves can make winter running dramatically more comfortable.
Personally, I often find that once my hands are warm, the rest of the run feels much easier mentally as well.
Running Socks
For easy day-to-day running, specialized running socks are not absolutely necessary.
However, for:
- races,
- long runs,
- speed sessions,
- and marathon preparation,
good running socks become much more important.
Quality running socks help:
- reduce friction,
- prevent blisters,
- improve moisture control,
- and improve overall comfort.
Once you start running longer distances, you quickly realize how important foot comfort becomes.
Running Sunglasses
I personally do not use running sunglasses very often because I usually run very early in the morning.
However, for runners who train:
- during midday,
- in bright sunlight,
- or on exposed roads and trails,
they can be extremely helpful.
Running sunglasses can:
- reduce glare,
- improve visibility,
- protect the eyes from UV exposure,
- and shield against wind, dust, rain, or insects.
Pro Running Apparel
Things like:
- elite racing singlets,
- short split running shorts,
- compression sleeves,
- and aerodynamic race apparel
are mostly optimization tools.
These are not necessary for beginners, but once you become more serious about racing, small details begin to matter more.
Personally, I mainly reserve these items for:
- races,
- race simulations,
- or key workouts,
where I want to optimize every controllable variable.
Running Power Meters
Running power meters are wearable sensors, usually attached to the shoes, that estimate running power output.
They can provide advanced data regarding:
- running efficiency,
- pacing,
- workload,
- and effort management.
For the vast majority of runners, these are probably overkill.
But if you love:
- metrics,
- data analysis,
- physiology,
- and performance optimization,
they can be very interesting tools, but are also very expensive.
In summary, a good pair of running shoes and a GPS watch are probably 95% of what most runners truly need.
Once you have a GPS watch, the next step is understanding what all that data actually means and how to use it effectively.
In Part 4.3, we will dive into exactly that: running data and analysis.
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