What do you need for running? [The complete guide]
Whether you are just starting to run or have been training for years, the right running clothing and accessories help you get even more out of your running sessions so that you always have a successful and comfortable run. Running may sound simple – just put on your running shoes and go – but not quite. The right equipment ensures that you can improve your performance while minimizing the risk of injury, allowing you to enjoy every step you take.
After reading this complete running equipment blog, you’ll know exactly which clothing items and essentials you need to get the most out of every run.
In this blog about what you need for running:
- Why the right running equipment is so important
- What do you need for running?
- These are the minimum running items you need
3.1. Running shoes
3.2. Running pants
3.2.1. Short running pants
3.2.2. Long running pants
3.3. Running shirts - Running jacket / coat
- Running socks
- Sports bra
- Summary of basic running equipment
- Optional but useful clothing and accessories for running
8.1. Head protection
8.2. Running gloves
8.3. Arm and leg warmers (tubes)
8.4. Reflective / illuminated clothing and accessories
8.5. Hydration for running
8.6. Sports headphones
8.7. Sports watch
8.8. Sports nutrition - Casual run or running competition?
- Conclusion
Why the right running gear is so important
Choosing the right running clothes is more than just a matter of comfort. The right running outfit can make the difference between an enjoyable, injury-free run or an uncomfortable run with impaired performance. The latter is of course something every runner wants to avoid. Good running shoes, for example, are essential for your feet and joints. Breathable and moisture-wicking clothing also plays a major role in an optimal running experience.
Choosing the right clothes and gear not only ensures a comfortable run, but also allows you to run longer and more efficiently. Whether you are training for that coveted race or simply want to stay fit, the right running gear ensures that you can tackle and overcome any challenge.
What do you need for running?
At first glance, running may seem easy – just put on your shoes and go, right? Not quite; after all, you want to run comfortably, safely, and injury-free. The right running gear is essential for this. Whether you are just starting out or are an experienced runner, the right clothing and accessories make a big difference in your performance and running experience. To guide you, we’ll cover the essential running items you need for a pleasant run, and as a bonus, we’ll discuss various accessories that make your runs even more comfortable and enjoyable.
The possibilities are enormous when it comes to running clothes, and to get off to a good start, you need a few essential clothing items. This basic gear not only ensures comfort but also helps prevent injuries and improves your performance.
Essential running clothes and gear you need:
Running shoes
Running shoes are without a doubt the most important part of your running outfit. Unlike regular sports shoes or sneakers, which are mostly designed for everyday use, running shoes are specifically developed to support you as best as possible during running. They offer specific support and features that sneakers or regular sports shoes simply cannot provide.
The right running shoes help you get the most out of every run and prevent injuries by absorbing and distributing the pressure and impact your ankles, knees, and hips experience with every step. This is achieved through special designs that provide shock absorption, cushioning, and proper support. Additionally, a good fit is crucial; the shoes should fit your feet perfectly to prevent friction, chafing, and blisters. For runners who overpronate (where the foot rolls inward excessively), there are special running shoes that provide extra support.
Other important factors to consider when choosing your new running shoes include the shoe “drop” (the height difference between the heel and forefoot) and the materials used, which affect breathability and flexibility. You may also want to consider the weight of the shoes; lightweight shoes can help you run faster and more efficiently.
Brands like HOKA, Brooks, and Craft have developed running shoes for both men and women, fully adapted to the fit of each.
Looking for new running shoes? Check out our blog on What to Look for When Buying Running Shoes. This will help you choose the perfect pair for your runs.
Running bottoms (shorts and tights)
A good, comfortable pair of running bottoms is the third essential clothing item for any runner. Whether you prefer to run in shorts on sunny days or in longer tights on cooler days, the right bottoms provide the necessary comfort to run comfortably, regardless of distance or weather conditions.
Short running shorts
Short running shorts are ideal for sunny, warmer days. They provide maximum ventilation and freedom of movement, keeping your legs cool and dry for an optimal run. Some short shorts include an inner liner, which helps reduce chafing and provides extra support and coverage for your legs. These shorts are made from special breathable fabrics that wick away sweat quickly, keeping you dry and comfortable even during intense runs. Another added benefit is that they minimize irritation and friction to a very low level.
Long running bottoms
As temperatures start to drop and it gets a bit cooler, long running bottoms are ideal. These running tights provide the same breathable and moisture-wicking benefits as the short versions, but offer extra warmth and protection against cold winds. They are often chosen in a relatively thin version, but there are also options with windstopper material on the thighs for added protection during very cold days. Many models also feature reflective elements for visibility. Long running bottoms are perfect for training in autumn and winter, allowing you to continue your runs comfortably even in colder conditions.
Running shirts
Besides good running shoes and running bottoms, the third most important piece of clothing is a quality running shirt. A good running shirt offers much more than just comfort; it actively contributes to your performance and helps you feel your best while running.
A proper running shirt is made from breathable, moisture-wicking materials that quickly remove sweat from your skin and keep your body dry. This is important to prevent overheating and potential irritation from chafing clothing, especially during longer runs or in warmer conditions. For example, wearing a cotton shirt would get heavier as it absorbs sweat, which is uncomfortable and not fresh. A specialized running shirt remains light and airy even when you sweat a lot.
Additionally, running shirts often have an ergonomic fit, meaning they conform to your body and allow optimal freedom of movement. This ensures you can move your arms without restrictions, providing a natural and comfortable running motion.
In our extensive collection, you will find a wide selection of running shirts from top brands such as Craft, Fusion, Compressport, Odlo and 2XU. You also have the choice of different variants such as a sleeveless shirt for extra ventilation, a short-sleeve running shirt for your daily runs, and long-sleeve running shirts for extra protection and warmth during cooler days.
Running jacket / coat
A running jacket is essential for anyone who wants to continue running year-round, regardless of the weather. A high-quality running jacket provides the comfort and protection you need to fully focus on your run.
Our collection of running jackets is made from special breathable fabrics that quickly wick sweat away from your skin, keeping you dry and comfortable. This prevents chafing and irritation. The breathable materials also help maintain your body temperature (not too cold or too warm) so you can always perform at your best.
Want to keep running during colder months, like autumn, winter, or early spring? Then a long-sleeve running jacket is ideal. It provides extra protection against cold and wind so you can continue training comfortably. Some of these jackets even feature wind and/or rain protection and sometimes an extra hood for additional head protection.
There are also sleeveless running jackets, perfect when it’s not too cold and you already have a long-sleeve running shirt but want extra core protection.
Depending on the jacket, some models include reflective details for added safety if you run early in the morning or in the evening. This improves your visibility and enhances your safety on the road.
Running Socks
Good running shoes are nothing without quality running socks. At first glance, running socks may not seem important, but they make a world of difference. Unlike your everyday, mostly cotton socks, running socks are specially designed to optimally support and protect your feet while running. They provide better comfort and reduce the chance of chafing and annoying foot issues like blisters and other irritations. Many running socks are unisex, but there are also socks specifically for men and women.
Just like with your running shirt and running bottoms, it is important to keep your feet dry and comfortable. That’s why running socks are made to wick moisture quickly and be breathable, keeping your feet comfortable. To achieve this, running socks are made from special fabrics that do not absorb moisture, minimizing friction in your running shoes. This allows you to run comfortably without experiencing chafing or blisters.
Many running socks (such as Compressport) also have special compression and support zones, for example around the arch and ankles, helping to reduce the risk of injuries and sprains. Additionally, with longer running socks, you also benefit from improved blood circulation and shock absorption for your muscles.
We advise against wearing cotton socks. The reason is that cotton retains moisture, making your socks wet and heavy. This can lead to blisters from friction and even fungal infections on your feet, which you want to avoid. Moreover, cotton socks do not provide the optimized support that proper running socks do.
Sports bra
For female runners, a good sports bra is indispensable. A normal bra is designed for daily support, whereas a sports bra is designed to provide the necessary support essential for your running sessions. A good sports bra not only provides more comfort but also protects your breasts from the impact of repetitive movements and shocks during running.
While running, your breasts move with every step you take. Since breasts contain no muscles, they are supported only by your skin and connective tissue, which is why extra support is important. Without proper support, your breasts can be damaged, leading to changes in shape and firmness. This applies not only to women with larger cup sizes but also to women with smaller breasts, who may experience discomfort and tissue damage without proper support.
Whether you are a casual jogger or training for your next marathon or triathlon, wearing a good sports bra is important to protect your breasts from lasting damage. It prevents pain, reduces the so-called “bounce,” and helps support your back during intensive movements.
In summary: the basic running equipment
These are all the essential running items you need to get started. Good running shoes provide shock absorption and protect your joints. A breathable running shirt keeps you dry and cool, and a good running bottom (short or long) gives you the comfort and freedom of movement you need. When it gets colder outside, a quality running jacket is desirable for protection against wind, cold, and rain. Additionally, a good pair of running socks is essential to protect and support your feet from blisters and chafing. Finally, for women, a well-fitting supportive sports bra protects and supports the breasts during running.
These items together form the ideal combination for runners, allowing you to get the most out of every run and enjoy your daily sessions and training.
Optional but useful running clothes and accessories
Besides the essential running gear, there are other useful clothes and accessories that make your running experience more enjoyable and improve performance. Whether it’s protection from the sun, extra warmth on colder days, or staying hydrated during long runs, these extra items can enhance comfort and boost your performance. Let’s take a closer look at these additional pieces.
Head protection
Looking for head protection? Proper protection from sun, wind, and cold helps you stay comfortable and focused. That’s why our running collection includes various headgear such as caps, visors, neck tubes (gaiters), headbands, and beanies, each with unique benefits.
- Caps, visors, and hats: Perfect for sunny days as they protect your face and eyes from harmful UV rays. If you want extra ventilation, choose a visor. Running hats are ideal for cooler days to keep your head comfortable.
- Gaiters (neck tubes): Can be worn around your neck or over your mouth and nose, offering extra protection against wind and cold.
- Headbands: Perfect for transitional seasons or when you want extra warmth and protection for your ears. They also absorb sweat, preventing drops from running down your forehead.
- Beanies: Ideal for colder days to provide extra warmth for your head without overheating.
Arm and leg warmers (tubes)
For cooler and chilly days, you can also use arm and leg warmers. They are perfect for anyone who wants to quickly adapt their running outfit to changing weather conditions. These tubes provide extra warmth and protection for your arms (or legs) when it’s just too cold for only a running shirt or short running bottoms, but when heavier clothing isn’t yet necessary. The advantage is that they are easy to put on and take off, so you can adjust them on the go and even store them in your backpack.
Leg pieces can be divided into two types:
- Leg pieces that provide extra warmth, often called leg warmers, covering the full length from ankle to upper leg.
- Leg pieces with compression functionality, also called ‘tubes’. These are usually shorter, running only from ankle to upper calf, providing shock absorption and calf muscle support.
Reflective / illuminated clothing and accessories
If you like to run early in the morning or late in the evening, it is important that you are extra visible, for your own safety but also for other road users. There are various items to increase your safety, such as a reflective running vest, an illuminated running vest, and an illuminated running armband. We always recommend choosing an illuminated item, simply because you are much more visible compared to an item that only reflects.
Hydration during running
It is important to stay well hydrated during your runs. Whether you run short or long distances, we have various drinking systems in our collection so you can always carry enough fluids. Drinking systems can generally be divided into two groups:
- Running belts
- Hydration systems (backpacks)
A running belt is perfect for runners looking for an easy and compact solution to carry fluids. This belt clicks around your waist and is equipped with 2 or 4 small bottles. They are always within reach, making it simple and quick to take a drink during your run.
Additionally, there are special hydration systems, perfect for runners who need more freedom and extra storage space. These compact backpacks contain an integrated drinking bladder with a handy drinking tube. The tube runs over the shoulder strap to the front, making it even easier to drink while running.
Sports Headphones
For runners who can’t go without their favorite music, we also offer special running sports headphones from the brand Shokz. These specially designed headsets are perfect for runners who want to enjoy their favorite music or podcasts without compromising on comfort or safety.
Shokz headsets are lightweight with an ergonomic design, ensuring a perfect fit on your head without slipping or pinching. For the intensive runners among us, they are also sweat-resistant, making them ideal for longer, intensive runs.
Track your performance with a sports watch
For runners who like to train purposefully, optimize, and keep track of everything, there are special sports watches available. Whether it’s monitoring your heart rate, running time, routes, or distance, these watches provide you with the tools needed to elevate every run. You can analyze each run afterward and set new challenging goals for your next training session.
Sports nutrition
In addition to keeping your hydration levels in check, it’s also important to get enough energy, especially during long and intensive runs. Since carrying a full lunch isn’t practical, there are special energy gels, sports drinks, and energy bars that are easy to take with you and specially designed to provide quick and effective energy. Energy bars are also great to have after your training or race for a more solid snack.
Are you going for a casual run or a race?
Whether you enjoy a run before or after work to clear your mind and boost your health, or you want to take it more seriously, running offers something for everyone. A casual run is perfect to escape the daily rush, improve your fitness, and recharge your energy. Even a half-hour jog can make a big difference for both your body and mind.
Want to push yourself further and truly challenge your limits? You can also participate in official running races. From accessible 5K or 10K races to more serious events like half marathons or full marathons. For the truly dedicated runners, there are ultramarathons and trail runs, or if you are looking for a unique challenge, you could even take part in a triathlon, combining swimming, cycling, and running. Curious about official running distances? Learn more in our blog about running distances.
Conclusion
Now you know exactly which running gear you need for a comfortable and optimal run. Choosing the right running equipment is essential to ensure you can run comfortably, safely, and efficiently. With the right items such as properly fitting running shoes, breathable shirts, comfortable shorts/pants, a protective running jacket, and supportive running socks, you have the perfect foundation for every run. You can also use additional accessories such as head protection (cap), running gloves, arm and leg warmers, reflective accessories, a hydration system, a sports headset, a sports watch, and energy bars/gels to further enhance your running experience. Investing in quality running gear will not only improve your performance but also allow you to enjoy every route with more confidence and pleasure.
Need help choosing your new running gear?
Looking to buy new running gear but not sure which clothing or equipment best suits your needs and preferences? Our running specialists are here to help you answer all your questions and find the perfect choice. You can reach us at +31(0)413-256800 or send us an email. You can also visit our store in Volkel, Netherlands.