Running Kit for Beginners: What You Really Need (and What You Don’t)

Running Kit and Equipment for New Runners: What You Really Need (and What You Don’t)
Starting running is exciting, but for many people it can quickly feel overwhelming. Search online for running kit for beginners and you’ll be met with endless options—running shoes, watches, technical clothing, and accessories all promising to make you faster, fitter, or more comfortable. The truth is much simpler: you don’t need much to start running, but choosing the right basics can make a huge difference to your comfort, confidence, and consistency.

This guide to running kit and equipment for new runners explains exactly what you really need—and what you don’t. We’ll break down the essential running kit for beginners, highlight optional extras that are genuinely useful, and cover often-overlooked items like anti-chafe balm, blister plasters, and simple running accessories that can save your runs from unnecessary discomfort. Whether you’re starting with walk-run sessions, training for your first 5K, or returning to running after a break, this guide will help you build a practical, no-nonsense running kit without overspending.

The Essentials: What Every New Runner Needs
These are the items that matter most. Get these right, and everything else becomes optional.

1. Running Shoes
Running shoes are the single most important purchase you’ll make.

Good running shoes:
• Fit comfortably from the first wear
• Have enough room in the toe box
• Feel supportive without being restrictive

You don’t need the most expensive model or the latest release. What matters is that the shoe suits your foot and running style.

Key tips for beginners:
• Get fitted at a specialist running shop if possible
• Avoid buying shoes that “need breaking in”
• Leave a thumb’s width of space at the front

Expect to replace shoes every 300–500 miles, depending on wear and body weight.

Runners World produce an annual list of the best trainers for beginners, which you can find HERE.

The Runners Relief team would also highly recommend the On Cloudmonster trainers which are on offer at the time of writing, find them HERE. Super light, loads of bounce and very comfortable!

2. Comfortable Running Clothing
You don’t need a full wardrobe of technical gear, but you do need clothes that don’t rub or trap sweat.
Essentials include:
• Moisture-wicking top (not cotton)
• Running shorts or leggings
• Supportive sports bra (for women)

Avoid cotton—it absorbs sweat and increases chafing.

Sports Direct is a great place to buy running kit as a beginner, as they often have loads of t-shit and shorts options on offer. Particularly dedicated outdoor brands such as Karrimor.

3. Socks That Prevent Blisters
Socks are often overlooked, but they matter more than most beginners realise.
Look for:
• Seam-free designs
• Moisture-wicking fabric
• Snug fit without tightness

A good pair of running socks can prevent blisters more effectively than expensive shoes.

The Runners Relief team found the 1000 Mile sock brand when we started running – double layered socks that prevent blisters completely. They’re not cheap, but worth the money.

4. A Basic Sports Bra (for Women)
A supportive sports bra isn’t a luxury—it’s essential. Even low-impact running requires more support than everyday bras provide.

Comfort, support level, and fit matter more than brand names.

5. Weather-Appropriate Layers
Running happens in all seasons. Having the right layer makes runs safer and more enjoyable.

At minimum:
• Lightweight long-sleeve top
• Thin windproof jacket
• Gloves and hat for cold weather

In cold conditions, dress for the temperature after 10 minutes of running.

Nice-to-Have Running Kit
These items aren’t essential, but many runners find them helpful as they progress.

1. Running Watch or Fitness Tracker
A watch can track:
• Time
• Distance
• Pace
• Heart rate (optional)

For beginners, simple is best. You don’t need advanced metrics—just enough data to understand your running habits. Basic watches help you see how far you’ve run, how fast you’re going, and how consistent your training is, which keeps you motivated without overwhelming you with numbers.

Here are a few beginner-friendly running watches and trackers that hit the sweet spot between ease of use, useful metrics, and price:

Best dedicated running watches:

Garmin Forerunner 55 GPS – A very popular beginner running watch with reliable GPS and heart-rate tracking. It’s simple to navigate and focused on running basics.

Garmin Forerunner 165 Music – Adds a bright display and optional music storage while still keeping core run metrics easy to read.

Garmin Vivoactive 5 – A versatile option that blends fitness tracking with good run features, ideal if you’re also interested in overall activity monitoring.

Budget & simpler picks
Polar M430 GPS running Watch – An affordable GPS running watch with essential metrics and solid performance.

Amazfit Active 2 – A budget-friendly GPS tracker that’s simple to use and helps you get started without spending much.

Samsung Galaxy Fit3 – A fitness tracker with run tracking features — not as focused as a running watch, but great if you want basic pace/distance tracking without complexity.

Tip: If you already use your smartphone for runs, many of these watches sync with companion apps (like Garmin Connect or Zepp) so you can review your runs on a bigger screen and spot patterns over time.

2. Phone Armband or Waist Belt
If you run with your phone, carrying it comfortably matters.

Options include:
• Armbands
• Waist belts
• Pocketed leggings or shorts

Choose something that doesn’t bounce or rub. After 2 decades of running, one of the team swears by the FlipBelt Classic which is a simple belt-design with multiple pockets, it moves with you’re body and reduces the bouncing effective when carrying your phone.

3. Headphones
Music or podcasts can make running more enjoyable, especially on longer or slower runs.

Safety first:
• Use bone-conduction headphones or keep volume low
• Stay aware of traffic and surroundings

4. Sunglasses and Cap
Useful in both summer and winter:
• Sunglasses protect from glare and wind
• Caps shield from sun or rain

They also help with comfort and focus during longer runs.

5. Hydration Solutions
For runs under 60 minutes, you usually don’t need to carry water. For longer runs, consider:
• Handheld bottles
• Waist-mounted flasks
• Lightweight hydration vests

Start simple—hydration needs grow with distance and heat.
We have a further blog post on hydration during a race, find it HERE.

The Small but Important Stuff: Balms, Tapes, and Plasters
These items might seem minor, but they often make the biggest difference to comfort.

1. Anti-Chafing Balm
Chafing can occur anywhere skin or fabric rubs—especially on longer runs.

Common chafe areas:
• Inner thighs
• Underarms
• Sports bra lines
• Nipples

You should always apply anti-chafe balm generously before runs, regardless of weather conditions. It’s far easier to prevent chafing than treat it afterward and it can strike at any time!

Runners Relief produces 2 products to save you from painful chafing and irritation.
Our RUBSTICK product comes in a handy deodorant-style wax stick, which is pocket friendly and easy to apply directly to the skin.

We have also recently launched our RUBSHIELD anti-chafe and chamois cream, which has a slightly looser texture and is massaged into the skin to create an invisible barrier, plus it is easier to apply to those hard to reach areas.

Both available in our store, or on Amazon.

2. Nipple Plasters or Tape
Nipple chafing is extremely common, especially for men and on longer runs. This is not something to “push through”—simple protection prevents painful skin damage, as well as absolute agony during your run!

Options include:
• Purpose-made nipple covers
• Medical tape
• Sports plasters

One of the core Runners Relief products is our NIPROTECT range – specially designed nipple plasters that are sweatproof, waterproof, latex-free and long lasting.

Simply apply them to clean skin around the nipples, press for a few second to ensure adhesion, and you’re good to go!

A packet of Niprotect plasters are £6.99 both on our store and on Amazon, there are 24 pairs (48 individual pasters) per pack.

3. Blister Plasters and Foot Tape
Blisters can derail your training quickly.

Useful items:
• Blister-specific plasters
• Zinc oxide tape
• Toe socks (for some runners)

Hot spots should be protected early—don’t wait until a blister forms.

We manufacture our own brand of Hydrocolloid blister plasters called Blistheal. Sweatproof, waterproof, long lasting and support faster healing – the hydrocolloid technology in our plasters is proven to speed-up the healing of blisters compared to regular plasters.

Available in 2 pack options;
Multi-Pack with 4 different styles
Dedicated pack of toe plasters

4. Muscle Support and Kinesiology Tape
While not essential, some runners find tape helpful for:
• Minor niggles
• Added confidence during runs
• Supporting tired muscles

Tape is not a cure for injury, but it can offer short-term support.

Find out more about the benefits of kinesiology tape HERE and invest in our very own RUNTAPE.

5. Sunscreen and Lip Balm
Even on cloudy days, UV exposure adds up—especially on long runs.

Use:
• Sweat-resistant sunscreen
• Lip balm with SPF

Sunburn can affect hydration and recovery.

What You Don’t Need as a Beginner
It’s easy to overspend when starting out. Many items can wait.

You can skip:
• Compression boots
• High-end recovery gadgets
• Carbon-plated shoes
• Multiple pairs of specialist shoes
• Complex supplements

Running fitness comes from consistency, not equipment.

Building Your Kit Over Time

Start with the essentials and add items as your needs become clear. Your preferences will change as you gain experience.

A sensible progression:
• Shoes and basic clothing
• Comfortable socks and weather layers
• Watch or tracker
• Small comfort items (balms, plasters)
• Optional extras for longer runs

Final Thoughts

Running is one of the most accessible sports in the world. You don’t need a garage full of gear to get started—just the right basics and a willingness to learn what works for you.

Invest in good shoes, wear comfortable clothing, and don’t overlook the small details like socks and anti-chafe products. These are the things that keep running enjoyable and sustainable.

As your running journey continues, your kit will evolve—but the goal remains the same: to run comfortably, confidently, and injury-free.