Running is among the simplest exercises; it requires nothing more than putting one foot in front of the other, and consequently has no defined age limit—with many serious runners continuing into old age.
Along with adequate stretching, hydrating, and being cautious of how hard you’re pushing yourself, it’s critical to wear the right gear for safety’s sake. For starters, picking the right shoes can help ward off long-term injuries and ensure stability on your runs, while weather-appropriate apparel can keep you prepared for anything; whether it’s raining or slightly too hot or just too cold, running often happens in less-than-perfect conditions.
So: What do I wear as a beginner runner? We’ve put together all the running gear and running attire for beginners to help set you up for success:
- Running Shoes and Socks
- Running Apparel
- Running Shorts and Pants
- Running Cap and Running Accessories
Read on for a rundown of each topic with links to products we recommend.
1. Start with Running Shoes (and Running Socks)
By far, the most crucial piece of running gear for beginners will be your running shoes; the right pair will make your runs feel effortless—and, more importantly, are the runner’s only source of protection from injuries.
Picking the best running shoes can be highly subjective; you might be looking for stability, comfort, energy return, or something for trail running. We’ve written a guide to help you find your ideal shoe, going over some of the most popular adidas running shoes for beginners, including:
At the same time, don’t neglect your running socks. Because they help prevent blisters, chafing, general discomfort and overheating, they become especially important on longer runs. As with running shoes, the best running socks can be game-changers by feeling like a natural fit—almost as though you aren’t even wearing them. The 3-Stripes has a variety of running socks at various lengths:
- UB HEAT.RDY Socks
- Cushioned X Mid-Crew Socks
- Superlite Stripe Low-Cut Socks
- Athletic Cushioned No-Show Socks
2. Pick the Right Running Apparel: Tops, Shirts, and Jackets
Protecting yourself from the elements is an essential part of running—be it rain, heat or biting cold. In general, every runner should have at least one lightweight tee that they can wear either for warmer weather or as a layer in colder months. It will fare much better for long-term use than a regular T-shirt, thanks to its comfort, breathability and moisture-wicking materials. If you don’t feel the difference immediately, you will absolutely feel it as your run is underway.
The 3-Stripes' Own the Run tee is a classic addition to any runner’s wardrobe:
Similarly, adidas sports bras are made to keep you cool, focused, and comfortable during your run, contouring to your shape for a chafe-free fit.
Long-sleeve tees are indispensable when layering for fall and into the depths of winter, and they also make it easier to run in transitional weather, like winter into spring.
Finally, it can be argued that your running jacket is as vital an investment as your running shoes. After all, how else will you protect yourself from chilly temperatures, or maybe a flashflood and windstorm that strikes midway through your run? It happens more often than you think!
3. Running Shorts and Pants
There’s a reason you don’t see many people training for marathons in jeans—quite a few reasons, actually: overheating, chafing, and inflexibility are just a few among them.
Like running shirts, running shorts provide the breathability, range of motion, and moisture-wicking you need for the long haul. As a plus, the Own the Run shorts also come with zip pockets for carrying keys, energy gels, or other running essentials.
Longer running pants come in handy for layering during colder months, but are still light enough to wear year-round. The Own the Run pants offer a tapered fit to ensure your movement is unrestricted.
Form-fitting running tights can streamline your strides, compressing blood vessels and improving circulation to your leg muscles. They can serve as another layer of insulation or be worn on their own.
4. Don’t Forget Your Running Cap: Accessories
Some running accessories make all the difference: Forgetting to bring your running gloves in the wintertime can literally be a dealbreaker—in addition to the painful cold, you will be at increased risk of limiting oxygen circulation and blood flow to your hands. Likewise, a running hat can crucially block both rain and direct sunlight from your face, eyes, and head.
Don’t forget to invest in your recovery, either. A couple items you can start off with include a high-traction yoga mat for your pre- and post-run stretches and a water bottle to stay hydrated on long runs—something that becomes especially important if you spend your summer ramping up for marathons in the fall.