Equipment for starting running | RUNNER'S WORLD

Your most important piece of equipment: the right running shoe

Running is easy. And the right equipment is not rocket science either. You don't need a lot of equipment at the beginning, but one item is a must: a real running shoe. Running shoes are special sports shoes for running. You can also walk well in them at the beginning, because that way your feet get used to the new running shoes. If you don't already have running shoes, it's a good idea to buy some before you start training. See the purchase as an investment in your health: in any case, leave your old sneakers in the closet! Worn out or unsuitable shoes are one of the main causes of injuries. This applies to both running and walking.

Before you start running: Get fit with walking

Why a special running shoe?

The main functions of running shoes include cushioning and stabilization, i.e. supporting and guiding the foot during the stance and push-off phase. As a beginner, you should prefer well-cushioned running shoes, in sports shops or online these are referred to as neutral shoes or cushioning shoes; the English word cushion is also often used. Especially light competition shoes, minimal shoes and barefoot running shoes are more for experienced runners. So-called stable shoes can compensate for foot malpositions or muscular deficits. Stable running shoes are often also recommended to prevent overpronation, i.e. severe inward bending during the rolling process. Unfortunately, this is often just a selling point and not really necessary. General advice for buying your first running shoe: It is best to seek advice from a specialist running shop.

Three popular running shoe models for beginners

Our running shoe recommendations for beginners

Six questions about buying running shoes

Find out here what distinguishes good running shoe advice, what the price says about the quality and what you need to look out for when trying them on.

1. How do I know if a running shoe really fits?

Of course, the new running shoe should not pinch anywhere or feel too tight - blisters or chafing are then inevitable. The best way to test the fit is to check the space between the tip of the big toe and the tip of the shoe while standing: There should be at least half space, at most a whole thumb space. The model should fit snugly at the widest point and at the same time sit well in the heel area - the heel should not slide up and down in the shoe. The upper should nestle against the foot so that there are no pressure points and should be easy to fix with the lacing.

The best cushioning shoes in the test

2. How do I test a running shoe in a store or at home?

Put on both shoes and wear socks that you would walk in. Carefully lace up the running shoes, pointing your toes up and pressing your heel firmly into the heel cup. Stand up and always test the running shoe in all positions of the foot during the rolling process, i.e. also when flexing (bending the toes in the push-off phase). This will tell you if the upper is buckling, curling and pinching anywhere. Keep the running shoes on for a few minutes and do a little indoor pacing in them. This is better than just running in place because the running movement is different. If a treadmill is available and you are familiar with running on it, you can also test the new running shoe on it.

3. What time of day should you buy/try on running shoes?

You should always try on running shoes in the afternoon, because your feet change shape over the course of the day. Due to everyday activities, they swell towards the evening. That's why it actually makes sense to try on new shoes in the afternoon. Also note that a pair of feet can be different lengths. The larger foot then serves as the standard for the fit.

4. How many pairs of shoes should I try on?

Make sure that you don't just try on one manufacturer's running shoe models, but a selection. Test each shoe carefully as described above. It is not necessary to buy the first shoe that fits well. Always try several models from different manufacturers. In the end, however, you can rely on your gut feeling: With the running shoe that you intuitively like best, you will almost certainly get along well when running.

5. What does the price say about the quality of the shoe?

The most expensive shoe is not always the best, i.e. the right one for you. Running shoes are only as good as the feet that are in them. Optically pimped and expensive models give the impression that the corresponding model is also correspondingly good. But this is put into perspective with the advice and the corresponding type classification.

6. How many pairs of running shoes do I need?

A pair of running shoes is sufficient for newcomers to running who run no more than twice a week. However, you should also pay attention to the quality when buying. Because if you run little or slowly, you don't need worse shoes than experienced runners - on the contrary. Runners who run three to four times or even more per week need at least two pairs of running shoes, preferably three pairs. These should be worn alternately and take into account the different training requirements and running surfaces.

To the current running shoe test

Avoid blisters with good running socks

It is best to buy functional socks with your running shoes, because these transport moisture to the outside, do not become saturated and thus protect against blisters. Running socks are also flat at the front of the toes, where everyday socks often have annoying seams that can pinch or chafe when running. For the best fit, look for true left-right models (many manufacturers label their socks "left" and "right" even though they don't have an adapted toe box). Special women's socks are adapted to the anatomy of less voluminous women's feet.

Three recommended running sock models

To the current running socks test

A quality sports bra is a must

No runner or walker should go out on the track without a sports bra. Sports bras aren't cheap, but they're essential for any cup size. Running bras offer much more support than everyday bras, and the latter are not breathable. Sports bras may fit a little tighter, but no runner should do without them, even if they have a small bust size. The breast does not have its own support system, no muscles, so without a sports bra the breast sags much faster.

During intense sports like running, your breasts move a lot. Analogous to the alternating running movement with the opposite arm swing, the breasts move in the form of a figure eight. A good sports bra absorbs this movement and allows you to run much more comfortably. But not only that, with a sports bra that fits perfectly, you can also run faster. If the breasts are not held correctly, your inseam length will be reduced by up to four centimetres. Adding up to one lap, this is quite noticeable.

Three top sports bras for running

This is how female runners find the right sports bra

The other equipment can wait - rather invest in quality

You can gradually add more equipment for running. Stick to the principle that it is better to treat yourself to a few really good pieces of clothing that have the potential to become your favorite than to buy a lot of mediocre ones. Because these are only in the closet - while you want to wear your favorite shirt for every training session. We regularly present recommended running equipment in our RUNNER'S WORLD magazine and in the running clothing section on this website.

If you don't like your old sports clothes any more, you can go on a shopping spree right at the start of the run - that will definitely give you a boost in motivation. Personal taste decides when it comes to running pants. Tights are practical, but not everyone likes the tight parts. It is important that they feel comfortable and like to slip into their clothes to go running. Short running shorts, long or three-quarter-length thin and warm trousers go in the shopping basket, the thin ones made of functional material, the warm ones can also be made of cotton if you don't sweat much.

The layering system comes into play for the upper body: First of all – for women – the sports bra. The top is light in summer, whatever you like is allowed. Make sure the seams are worked flat and the material feels good. Since good shirts last forever, it's better to spend a little more money on one favorite piece than on three that are just okay. For cooler days you need a thin functional shirt, a thicker and a water-repellent running jacket, which you can combine as you like depending on the temperature and weather. A tube scarf (e.g. from Buff) is comfortable when it is windy, in winter you need a hat and gloves, in summer sunscreen, sunglasses or a cap.

You don't need a lot of technology to get started, a stopwatch is enough. For many, distance and speed measurement, as offered by running watches, smartwatches or activity trackers with GPS sensors, is great motivation. In addition, the training can be precisely logged. By the way, if you want to keep an eye on your heart rate while running, which we generally advise (see link below), you shouldn't rely on the optical heart rate measurement that many devices have built in. Chest straps are better because they are less prone to knife errors. You can usually connect them to your watch or smartphone via Bluetooth or ANT+.

That's why heart rate training makes sense

Three running watch recommendations for new runners

Here are more watch recommendations for beginner runners

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