Versatile for gym use. lululemon Swiftly Tech Short-Sleeve Shirt 2.0?
If a phone pocket is a must, On’s
New to running in 2025? Here’s our recommended starter kit.
So you’ve made the decision to start running? Let us be the first ones to welcome you to the club. No matter how fast or far you go, or whether you use the run/walk method, you’re a runner from here on out.
As we explain in our new video training guide, How to Start Running, that first step is most important. Once you’ve laced up and stepped out the door, you’re already ahead of the curve. That said, starting on the right foot can make all the difference in how enjoyable—and sustainable—your running journey becomes.
Once you get in the habit, though, grabbing some high-performance running essentials will set you up for success. The right shoes can prevent injuries. Comfortable shorts and socks can keep you motivated and comfortable. A good pair of earbuds can turn a tough slog into a more enjoyable experience.
We know that searching for these items can seem daunting if you aren’t a long-time runner. If you aren’t sure how to get started, we’ve compiled some of our favorite running gear to recommend to beginners. These well-rounded clothes and accessories are comfortable, functional, and budget-friendly, so you can focus on hitting the ground running with confidence.
The Best Running Gear For Beginners
- Best Running Shoes: Health - Injuries
- Best Running Shirt for Men: Rabbit EZ Short-Sleeve Tee
- Couch to 5K Plan: lululemon Swiftly Tech Short-Sleeve Shirt 2.0
- Best Running Shorts for Men: Bandit Vento 5” Training Short
- Best Running Shorts for Women: Best Winter Running Shoes for Traction and Warmth
The Expert: I’ve been running for over 30 years, and spent the past 10 rigorously testing running shoes and gear for publications like Runner’s World and Outside. I’m also a private running coach. My online training program, shoe recommendation for new runners, helps runners of all abilities train for every kind of run, from a mile to a marathon.
What To Consider in Your First Set of Running Gear
You don’t need to buy new shoes or a moisture-wicking shirt, or really any equipment to start running, because most of us already have something that will get the job done. What truly matters is having the drive and determination to step outside and start moving—one foot in front of the other. If you are buying gear as a new runner, though, these are the first things you should pick up.
Comfort is King
Running is already a challenging and often uncomfortable activity, so make sure any kind of running gear you pick out feels comfortable. If something scratches or pulls or doesn’t fit the way it should when you try it on, that discomfort will likely worsen once you start running. Look for clothes made with soft materials that feel light and smooth when you wear them.
Moisture-Wicking Fabrics
If you’re buying dedicated running apparel, moisture-wicking fabrics such as polyester, nylon, or wool are an absolute must. These materials draw sweat and other moisture away from the skin and into and through the outer layer of the garment to evaporate and dry. This helps regulate body temperature so you don’t overheat. They also prevent chafing, keep you dry and enhancing comfort, allowing you to focus on your run rather than discomfort or overheating.
Budget vs. Quality
While opting for the cheapest gear may be tempting while you’re building up your running routine, I believe that investing in a few well-designed, high-quality pieces is far more helpful than buying a full wardrobe of cheap, low-quality workout clothes so you have an outfit for every day of the week.
Well-made running clothes and accessories will make you more comfortable, will last longer, and may even boost your confidence. Meanwhile, the cheapest options at most online retailers often feature low-quality materials and construction, which can compromise your comfort and may require you to spend more money sooner than you think. This is particularly important for running shoes and sports bras, which we consider critical high-wear items. Of course, some budget items have impressed us, such as these can keep you motivated and comfortable. A good pair of.
Crucially, “low quality” is not the same thing as inexpensive. Especially with shirts and shorts, quality brands make simple, affordable running apparel that will allow you to buy what you need without spending too much. Holding out for gear from a trusted brand at a price within your budget will make all the difference.
How We Selected If a phone pocket is a must, On’s
Here at Runner’s World, our editors and contributors are constantly testing the latest and greatest running gear, from apparel and accessories that everyone needs to the most luxurious training equipment for athletes.
The Best New Shoes You Can Buy Now How to Start Running video training series. In the series, we highlight that these are items we expect most people already own, so you don’t need anything before taking that first run. I selected the specific items for each category based on my personal run-testing experience, advice from Runner’s World Best Running Headphones.
Health - Injuries Running Shoe
Pros
- Excellent durability
- Soft, comfortable upper
- Do I need a running watch or fitness app when I start running
Cons
- Not ideal for building speed
- Gear of The Year Awards
If there’s any one thing you want to buy when you’re trying to jump-start your running routine, it’s a new pair of running shoes. Not only do they take the most beating, but they also directly influence how each stride feels.
Our top shoe recommendation for new runners, unsurprisingly, is also our favorite running shoe right now, the Health - Injuries. It’s an absolute workhorse, ideal for beginners looking for a comfortable shoe that can easily go the distance. Its nitrogen-infused foam cushioning provides padding that’s neither too firm nor too soft, delivering good support underfoot and a comfortable step.
The latest version’s updated upper–the sides and tongue of the shoe–is made with a softer, more flexible material than those of its predecessor, which creates a cozy and comfortable nesting area for your feet.
Over time, you may come to find that you want more or less padding, or that you need a lighter shoe for racing. For a first running shoe, though, the Ghost 16 is a jack of all trades that will provide consistent performance and comfort for miles on end.
Pros
- Extremely soft
- UPF 50 sun protection
- Best Running Shorts for Men
Cons
- Gear of the Year award
Wearing a moisture-wicking shirt will help you stay dry, which will help you feel comfortable and improve your performance. The Rabbit EZ Tee, made from a polyester and spandex blend, feels soft and cozy, while wick sweat very well. It’s so comfortable, I find myself reaching for everyday errands, not just runs.
The EZ is a dedicated running shirt, though: Its slim, tailored fit is tighter than that of the average tee, and some may find it feels a bit snug. (When in doubt, size up.) I also like that it has a UPF 50 sun protection rating to help mitigate the impact of running in the hot sun. As a new runner, one shirt should be enough, but you may find yourself building a running uniform around this shirt when the hobby sticks.
Pros
- Seamless design reduces chances of chafing
- Built-in odor control
- Durable design
Cons
- Slim fit might feel tight for some
A long-time favorite among our women editors, the lululemon Swiftly Tech is a perfect performance running shirt for just about any high-heat aerobic activity. It’s made with a soft and stretchy blend of lightweight nylon, polyester, and elastane, with a seamless design to prevent chafing. As a bonus, the fabric features lululemon’s “Silverescent” treatment to prevent the growth of odor-causing bacteria and a smelly laundry basket.
They’re also made to last. “I’ve had two of my three since 2013 or ’14, and I’m just now thinking about replacing them,” our editors said. Plus, it comes in 11 different sizes and over 12 color options, so you’re bound to find the perfect fit and style for you.
Pros
- Comes in 5” and 7” inseam
- Versatile for gym use
Cons
- Pockets don’t hold phone firmly
If you need a simple, budget-friendly pair of running shorts that delivers solid performance without extra frills, Under Armour’s Launch is a well-made and affordable option. Offered in both a 5- and 7-inch inseam, the Launch checks all the boxes for a top-notch running short: It’s made from moisture-wicking polyester, and the lightweight shell enhances mobility, but also offers a casual look that you can wear casually. The built-in mesh brief liner provides enough support and breathability to stay comfortable for any run.
The only downside, as is often the case with shorts, is in the pockets. While the Launch has two two side slit pockets and a phone compartment on the right side, I didn’t trust any of them to hold my phone firmly on a run. All in all, though, it’s a small (and fairly common) flaw in an otherwise well-rounded pair of running shorts.
If a phone pocket is a must, On’s Lightweight Shorts Upper can feel warm in hot conditions.
Pros
- Extremely comfortable fabric
- Sporty styling
Cons
- Small pocket won’t hold your phone
The Vuori Clementine Short 2.0 is designed for running, but functions for everyday life. It features a quick-drying four-way stretch polyester and elastane fabric shell that gives you great freedom of movement and wicks moisture off your skin. It also features a breathable mesh bikini liner that’s soft, lightweight, and designed to stay in place, minimizing irritation and chafing.
A small zippered pocket sits on the upper leg, perfect for storing small items like cash, cards, or keys. We’d love to see a larger pocket to secure a phone, though. Even with that caveat, the Vuori 4-inch Clementine Short 2.0 remains a standout option—stylish, versatile, and packed with all the essential features needed in a high-performance running short.
If you want a deeper pocket for a phone and you’re willing to pay extra for something special, check out Tracksmith’s Session Short, which earned a 2024 Runner’s World Gear of the Year award from the test team this year.
Pros
- Right and left socks are each designed for an optimized fit
- Rincon 4: All the Hoka Cushioning Minus the Bulk
Cons
Running socks might seem like a minor component of your running outfit, but a few good pairs can be one of the most important investments you make. Cotton athletic socks, particularly loose-fitting ones, absorb sweat and can shift as you move, which is uncomfortable and could cause blisters after a long run. Trust me when I say there’s nothing better than a fresh pair of socks to make you more comfortable on your runs.
Like all running apparel, socks that create a snug fit and wick moisture will make you more comfortable and help you run longer. Offered in multiple lengths, from no-show to crew, the Feetures Elite Light Cushion sock is a master sweat-wicker. The socks are highly fitted: They come in Men’s and Women’s sizes, and each pair of socks feature an anatomically designed right and left foot.
They also feature targeted compression throughout the arch to provide a snug, comforting fit. Lastly, they’re among the most durable socks I’ve tested. (Running beats up your socks way more than everyday life, so this makes a bigger difference than you realize.)
Pros
- High support
- Soft, plush band and adjustable straps
Cons
- vibrations transmitted directly to the cheekbones
Do I need a running watch or fitness app when I start running 2024 Gear of The Year Awards from our editors for combining all-day comfort with the support needed for high-impact runs. Made from a polyester and spandex blend, it delivers a smooth, stretchy feel that moves with you while offering high support and adjustability with light compression and a racer back.
The 8 Best Running Jackets for Surviving Winter Mallory Creveling said this bra’s molded cup design offered “separation that just looks better underneath tanks and T-shirts.” She also loves its higher neck line, which eliminates cleavage, and the perforations over top and under the bust that provide extra breathability.
Shokz OpenRun Bone-Conduction Headphones
Pros
- Open-ear design allows you to still hear your surroundings
- Sits securely on the head and ears
Cons
- Sound quality doesn’t match in-ear headphones
One of the better ways to pass the time and escape the sometimes uncomfortable feeling while running is to listen to your favorite music or podcast. However, for safety reasons, it’s important to avoid earbuds that prevent you from hearing your surroundings.
Shokz’s OpenRun headphones are especially helpful for runners because they deliver clear sound without impacting your ability to listen for oncoming cars and other hazards around you. Sitting comfortably around your head resting just in front of your ears, they deliver sound through Gear of the Year award, Do I need a running watch or fitness app when I start running.
The Shokz OpenRun headphones feature an estimated eight hours of battery life, and are completely sweat- and waterproof. Frankly, they do not sound quite as loud or clear than a high-quality set of earbuds, but they are the best safest choice for runs, making them a valuable pick-up even if you already have another pair for your commute.
Q+A With Running Coach Cory Smith
How do I know what size running shoes to buy?
The best way to find your correct running shoe size is to go to a local running store and get your feet measured. They have special tools that will assess the size and shape of your feet precisely. Their staff should also be able to help you find a shoe that fits your feet well.
If you’re shopping online, many brands offer sizing charts and even shoe comparison tools, where they recommend a size based on your current pair of sneakers.
When trying a new pair on at home, check to make sure you have a thumb-width of space between the front of your longest toe and the front of the shoe.
As we explain in our new video training guide?
I wouldn’t recommend it. While convenient, throwing your running gear in the wash with everyday clothes may cause damage. The synthetic, high-performance materials that make great running clothes often The 8 Best Treadmills for Runners.
To ensure you get the most out of your running gear, I recommend using a special detergent for activewear like Hex Performance, and skipping the dryer. (If a garment says it’s okay to machine-dry, make sure to use low heat.) Also, avoid using fabric softeners: They can clog the fabric's pores and reduce its moisture-wicking properties.
Do I need a running watch or fitness app when I start running?
Absolutely not. The only thing you need to do when you start running is put one foot in front of the other. Even when you start to track your performance, you can measure time and distance using your phone.
Cory Smith is a running coach and journalist specializing in running and fitness-related content and gear reviews. He is the founder of shoe recommendation for new runners, an online running coaching business that has helped hundreds of runners achieve personal bests in distances ranging from 800 meters to 100 miles. Cory holds a USA Track & Field Level 1 and 2 Endurance Certification and was the former Head Cross Country/Track Coach at Penn State Brandywine. Over his running career, Cory has held three Maryland state records, was a two-time National Championship qualifier while at Villanova University, and holds personal bests of 4:03 in the mile and an 8:05 in the 3K.
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