Get a head start with expert recommendations on shoes, clothing, and tech.
If the only reason you’ll run is for your life, we hear you. It’s a gruesome sport, but it has undeniable benefits: It can do wonders for your cardiovascular health, boost your mood, and help you maintain a healthy weight. If we sound like your obnoxious doctor, don’t tune us out just yet because we have one more reason to consider it: As long as the weather is bearable, it’s one of the rare workouts that’s free, which is a big bonus in our books. We’re not suggesting you pick up marathon training immediately, but a little jogging can go a long way. (Really bouncy, brisk walking can count, too — we won’t tell.)
Of course, nothing in life is truly no-cost, and if you want to get the most out of your jaunt, you’ll need to invest in gear that will make the activity more comfortable, safer, and easier.
And when it comes to knowing what shoes, tech, and clothing are technically and stylistically best for hitting the trails or pavement, no one knows better than Monica Puig, World Marathon Majors runner and member of Athleta’s Power of She Collective; Jayme Schwartz, runner and vice president of marketing and communications for the running headphone company Shokz; and Tina Danforth, runner and footwear product line manager at Brooks Running.
These three answered all our burning questions about how to pick up the sport, what you really need to get going, and how the right gear can help prevent injuries and make your experience more enjoyable overall.
The Best Running Gear
The Best Running Shoes
The feet are the foundation of most cardio exercise, especially running and jogging, so all three advise starting from the ground up to set yourself up for success. If you’ve never been professionally fitted for a pair of shoes, Danforth says it’s absolutely worth the effort of going to a store and having someone help you pick the best shoes for your feet and running style (the best stores have treadmills to assess your steps). Schwartz seconds this suggestion.
“You learn a lot about yourself during that process,” Danforth says. She also advises that your running shoe size may differ by one to two sizes from your regular shoe size. “Your feet swell when you walk and run, and if you don’t give them room to do that, your feet can’t absorb shock, which causes discomfort.”
To ensure that your shoes are just right, make sure you feel absolutely no pinching anywhere when you walk and that it feels comfortable underfoot. “Comfort is always the most important factor in a shoe,” Danforth continues. “It’s your body’s way of telling you if you’re being supported correctly or not.” Take note of whether a shoe feels like it matches the shape of your foot, what the sole feels like (soft, springy, firm, etc.), and be picky. It’s a shoe’s job to fit you, not the other way around.
New Balance FuelCell SuperComp Elite v4
New Balance
With extra cushioning and a rocker-like sole, this style is a good fit for pros and beginners alike. Puig says she loves it for race day because it has a carbon plate in the sole, which adds extra bounce and propulsion to your stride.
Brooks Ghost Road Running Shoes
Brooks
“The Ghost is Brooks’ most popular shoe,” Danforth says. It works with many different running styles and foot shapes, and it’s a great pick for those just starting out. It’s not too heavy, not too soft — basically the Goldilocks choice of footwear.
Hoka Clifton 9
Hoka
It’s no secret that Katie Couric Media staffers are obsessed with this shoe from Hoka, and it’s a favorite of Schwartz’s, too. These lightweight shoes are great for long days on your feet, running or not, and the mesh upper keeps you from getting too hot without compromising support.
The Best Running Clothing
When it comes to apparel, Puig says that one of the most important things to consider is whether or not whatever you’re wearing will distract you. She says that when she doesn’t have to worry about adjusting her shorts or leggings or chafing while working out, her run goes by smoothly.
Look for clothing with sweat-wicking properties, which are often made from merino wool, nylon, and polyester. These will keep you dry and comfortable while you’re on the move.
Athleta Interval Stash Short
Athleta
“These shorts have accessible pockets so I can easily access my phone, gels, or whatever else I need,” Puig says. The longer inseam helps prevent inner thigh chafing while the high rise keeps you feeling supported as you move.
Athleta Pace Setter Tight
Athleta
Depending on the weather, leggings may be necessary, and these ones are lightweight enough to dry quickly if you get them sweaty, but warm enough to keep you from freezing on extra chilly days. There are even built-in reflective details on the ankles, which can help with visibility if you tend to walk or run outdoors in the evening.
Atheleta Interval Bra
Athleta
Compressive without suffocating, this bra is a must for Puig. Not only does it help prevent bouncing and movement, but it has more coverage than other sports bras, so you don’t have to worry about readjusting your chest halfway through your workout.
Balega Blister Resist Socks
Amazon
Often overlooked, socks are a crucial piece of running apparel. Schwartz wholeheartedly endorses these cushy ones from Balega that are built to prevent blisters, wick sweat away from the feet, and offer some arch support.
Amphipod Xinglet Optic Beam Lite Vest
Amazon
Safety is paramount while exercising outdoors, and this reflective vest allows for maximum visibility without being bulky or heavy.
The Best Running Accessories
Runs don’t require accessories, but if you want to use tech to track your speed and distance, need some extra pockets to carry things, or want to listen to music while out and about, there are some high-performing gadgets our experts endorse.
Garmin Running Watch
Garmin
Both Schwartz and Puig use running watches by Garmin to track and improve their progress as they go. But you might never want to take this accessory off because it can also track sleep performance and recovery info, and even suggest when you need to take a break from hitting the pavement.
Shokz OpenRun Pro 2
Amazon
Listening to music while exercising can improve your performance, give you motivation, and boost your mood, but you shouldn’t be using noise-cancelling technology while you’re running, jogging, or walking. Not only does it present a safety issue (not being able to hear cars, people, or other things around you), but it can actually affect your ear health and running form. Stuffing a rubber tip into your ear during a sweaty workout can cause a buildup of moisture in the ear canal, while an open-ear model allows your ears to breathe. Plus, Schwartz says, hearing your feet hit the pavement can actually help you maintain proper running rhythm and pace.
Penetrex Joint and Muscle Care
Penetrex
It’s only natural you’ll face some joint and muscle discomfort when starting a new workout routine, which is why it’s smart to show them some extra love while your body adapts. This cream is packed with a blend of botanical ingredients like arnica and vitamin B6, which can ease cranky and stiff muscles or joints.
