Basic Running Pack: Everything You Need to Start Running
Complete gear guide for beginners. What to buy first, how much to spend and what can wait until later.
Complete gear guide for beginners. What to buy first, how much to spend and what can wait until later.
One of the greatest advantages of running is that you need very little to get started. No gym, no team, no track required. Just walk out the door. But there's an enormous difference between heading out in whatever you happen to be wearing and running with the right gear. We're not talking about spending a fortune: we're talking about choosing wisely the few things that truly matter.
If you're thinking about starting to run from scratch, you've probably been hit with a flood of recommendations: 500-euro GPS watches, carbon-plated racing shoes, hydration vests, energy gels, foam rollers... It's easy to think you need all of that before taking your first stride. You don't.
In this guide, we've organized all running gear into three tiers: the essentials (don't go out without these), the highly recommended (significantly improves your experience) and the nice to have (can wait). Plus, at the end, we give you three concrete budgets so you know exactly how much you'll spend.
This is the minimum gear you need. With these three things you can start running safely and comfortably. If your budget is tight, put 100% of it here and leave everything else for later.
If there's one thing you can't skimp on, it's shoes. They're the piece of equipment with the greatest impact on your comfort, performance and, above all, your health. Every stride generates an impact force of 2 to 3 times your body weight. Multiplied by thousands of steps per run, your knees, ankles and hips need proper cushioning.
You don't need the most expensive shoes on the market. You don't need a carbon plate. What you need is a daily trainer with good cushioning from a brand that specializes in running. In our comprehensive running shoe comparison we analyze the top 10 models, but here's a summary of the three that work best for beginners.
The Clifton is the shoe we recommend most to new runners. Its generous midsole absorbs impact exceptionally well, which translates to less stress on your knees and back. At just 248 g, it's surprisingly lightweight for the amount of cushioning it delivers. This is the shoe that makes running feel easy from day one.
The Ghost is Brooks' best-selling neutral shoe and a favorite among new runners. Its DNA LOFT v2 midsole delivers a soft, balanced ride that feels natural from the very first run. With a 12 mm drop, it accommodates the heel-striking pattern common in beginners. This is the shoe you put on and forget you're wearing.
The Pegasus has been the world's best-selling running shoe for over 40 versions, and there's a reason: it works for everything. Easy runs, long runs, tempo efforts when you feel like pushing it. Its heel Air Zoom unit provides reactive cushioning and the mesh upper breathes well. At 130 euros, it's the best value on the market. If you can only buy one shoe, make it this one.
If you want to dive deeper into choosing your first shoe (foot strike, drop, sizing), we have a comprehensive guide for beginner shoes with 6 models analyzed in detail.
The golden rule of running apparel boils down to one thing: no cotton. Cotton absorbs sweat like a sponge and doesn't release it. It stays wet and heavy against your skin, causing chafing, irritation and, in winter, dangerous heat loss. It doesn't matter if your cotton T-shirt cost 5 euros or 50: it's not suitable for running.
What you need is technical clothing made from synthetic fabric (polyester or polyester-elastane blends) that wicks sweat to the outer surface and dries quickly. The good news is that basic technical apparel is very affordable. You can find functional technical shirts from 10-15 euros at brands like Kalenji (Decathlon), Joma or even Amazon Basics.
For the lower body, shorts with a built-in liner are the most practical option for most of the year. In winter, swap them for thermal full-length tights made of breathable fabric. If you train across different seasons, our complete running clothing guide explains the layering system by temperature.
The bare minimum you need to get started:
Socks are the most underrated piece of running gear among beginners. Almost everyone makes the mistake of wearing their regular cotton socks and pays the price: blisters, chafing and waterlogged feet. It's a shame, because good technical socks cost between 8 and 15 euros and make a massive difference.
Running socks are made from synthetic fibres (polyester, nylon) or merino wool, which wick sweat and dry much faster than cotton. They feature reinforcements at the heel and toe to protect high-friction zones, flat seams (or seamless construction) that won't rub, and a snug fit that prevents them from shifting inside the shoe.
You don't need to spend 20 euros per pair. A 3-pack of technical socks from brands like Reebok, Puma or Kalenji for 15-20 euros is more than enough to get started. The key is that they're running-specific and not cotton.
With the Tier 1 gear you can run perfectly well for weeks. But once you've confirmed that running is your thing and you want to level up, these are the next items worth adding. They're not essential, but they make running more comfortable, more motivating and more enjoyable.
You can't improve what you don't measure. Keeping a record of your runs (distance, pace, time, heart rate) is one of the best ways to stay motivated and see your progress week after week. That data also helps you train smarter: knowing your pace lets you avoid the most common beginner mistake, which is starting out too fast.
The question is: GPS watch or phone app? If you're just starting out and want to spend as little as possible, a free app like Strava, Nike Run Club or Adidas Running works perfectly. It uses your phone's GPS to log distance and pace, and you already have a history of your runs. We have a comparison of the best running apps where we review the free options.
Once you've been running for a few weeks and want more precise data without lugging your phone around, that's the time to consider a GPS watch. You don't need the priciest model. In our GPS running watch guide you'll find models starting at 200 euros that cover everything a beginner or intermediate runner needs: accurate GPS, wrist-based heart rate, running metrics and enough battery life for long workouts.
Recommended models to get started:
Running with music, podcasts or audiobooks makes the miles fly by, especially in the first few weeks when your body is still adapting to the effort. Good sports headphones are one of the investments that most improve the running experience.
Headphones for running need to meet three requirements that set them apart from regular headphones: they must be sweat and rain resistant (IPX4 minimum), they must stay secure without shifting during your stride, and they should let you hear your surroundings (traffic, cyclists, other runners) for safety.
Bone conduction models like the Shokz OpenRun are especially popular among runners because they leave your ears open, letting you hear what's happening around you. If you prefer in-ear headphones, look for models with a transparency or ambient sound mode. We have a full analysis of running headphones with recommendations by budget.
If your runs last less than 30-40 minutes, you don't need to carry water. Just hydrate well before and after your run. But once you start exceeding 45 minutes or running in hot weather, drinking during your run becomes important.
There are several options depending on distance and your preference:
Our recommendation for beginners: start with a 500 ml handheld bottle. It's the cheapest option, there's nothing to adjust and it will serve you perfectly as long as your runs don't exceed an hour. When you start training for longer distances like a 10K race or a half marathon, that's when you should consider a vest.
These are items that improve specific aspects of running but aren't needed when you're starting out. They're investments that make sense once you've been running for a few months, you know this is serious, and you want to optimize your performance or recovery. If you're building your first running kit, skip them without guilt.
Find your running group
5,000+ runners already train together. Free on iOS.
Energy gels are fast-absorbing carbohydrate supplements designed to fuel you during prolonged efforts. They're very useful, but for efforts lasting more than 60-75 minutes. If you're just getting started, your runs last between 20 and 40 minutes, and your body has more than enough glycogen reserves to cover that effort.
Put simply: a beginner doesn't need gels. Or energy bars. Or isotonic drinks during a run. What you need is to stay well hydrated throughout the day, eat a balanced diet and have a light meal 1-2 hours before your run.
Gels start to make sense when you're training for races longer than 10K or when your long runs exceed one hour. At that point, it's worth learning how to use them (always test in training, never in a race) and finding a brand that agrees with your stomach. Our running energy gel guide explains when to take them, how to choose and which brands we recommend.
Recovery is the part of training that beginners neglect most. Running creates microtears in your muscle fibres that need time and care to repair. If you don't take recovery seriously, you accumulate muscle tension, lose flexibility and raise your injury risk.
A foam roller is a foam cylinder you use for self-massage (myofascial release). By rolling it over your quads, hamstrings, calves and glutes after a run, you release muscle knots, boost circulation and reduce soreness. It's one of the best-value recovery tools: a good foam roller costs between 15 and 30 euros and lasts for years.
Other recovery accessories worth having (but not at the start):
We have comprehensive guides on running recovery tools and running accessories where we analyze these tools in detail.
If you run before sunrise or after dark (very common in winter or when you work office hours), visibility is a safety issue. Drivers need to see you, and a dark shirt makes you practically invisible.
You don't need to buy dedicated reflective clothing right away. The most practical and affordable solutions are:
If you regularly run at night, the 5-euro reflective vest is the highest safety return on investment in this entire guide. Don't skip it.
To give you a clear picture of how much you need to spend, we've assembled three packs with approximate prices. Prices are indicative and may vary depending on brand, model and available deals.
| Gear | Minimum Pack (~200 EUR) | Recommended Pack (~400 EUR) | Premium Pack (~700 EUR) |
|---|---|---|---|
| Shoes | Nike Pegasus (130 EUR) | Hoka Clifton (140 EUR) | Hoka Clifton (140 EUR) |
| Technical shirt | Kalenji basic (10 EUR) | Under Armour Tech (25 EUR) | 2x Nike Dri-FIT (50 EUR) |
| Shorts/tights | Kalenji shorts (12 EUR) | Nike Challenger (30 EUR) | Nike + winter tights (65 EUR) |
| Socks | 3-pack basic (12 EUR) | 3-pack technical (18 EUR) | 3x Compressport (30 EUR) |
| GPS watch / App | Free app (0 EUR) | Garmin FR 55 (200 EUR) | COROS PACE 3 (230 EUR) |
| Headphones | -- (use what you have) | -- (use what you have) | Shokz OpenRun (80 EUR) |
| Hydration | -- | -- | Handheld bottle (15 EUR) |
| Foam roller | -- | -- | Foam roller + ball (25 EUR) |
| Reflective gear | -- | -- | Vest + LED light (20 EUR) |
| TOTAL | ~164 EUR | ~413 EUR | ~655 EUR |
Keep in mind that these are full retail prices. If you hunt for deals on Amazon, brand outlet stores online, or wait for sales seasons (January, July, Black Friday), you can get 20-40% off many of these products. Previous season shoes tend to have the best deals without sacrificing quality.
These are the three mistakes we see most often among new runners. They're easy to avoid if you know about them in advance.
It's tempting to want all the perfect gear before your first run. High-end GPS watch, premium shoes, branded clothing, wireless headphones, hydration vest, foam roller, gels... And suddenly you've spent 800 euros before running your first kilometre.
The problem isn't just financial. The problem is that you don't yet know what you actually need. Maybe you buy a hydration vest and discover you never run longer than 40 minutes. Or you invest in a 500-euro watch when a 200-euro model would have been more than enough.
The smart strategy is to start with the minimum (shoes, clothing, socks), run for 4-6 weeks, and then decide what you need based on your real experience. By that point you'll know whether you prefer running with music or without, whether you need hydration or not, whether you like running at night or prefer early mornings. And your purchases will be far more accurate.
This mistake is one of the most common. In fact, we cover it in depth in our article on common running mistakes.
Just because a shoe is from Nike, Adidas or New Balance doesn't automatically make it right for you. Big brands have excellent models and mediocre ones, just like lesser-known brands. What matters is functionality: cushioning, support, fit, breathability.
The same applies to clothing. A Kalenji (Decathlon) technical shirt at 10 euros can be just as functional for running as a 40-euro Nike one. The difference usually comes down to cut, finishing and aesthetics, not moisture-wicking capability. If your budget is tight, prioritize function over brand for clothing and save your budget to invest more in shoes, where quality truly makes a noticeable difference.
That said, there are categories where brand matters more. In running shoes, specialist brands (Hoka, Brooks, ASICS, Saucony) invest more in cushioning and biomechanics R&D than generalist brands. In GPS watches, Garmin, COROS and Polar have spent decades perfecting their sensors and algorithms. There, the investment in brand clearly pays off.
It's the silliest and most common mistake. You invest 140 euros in premium shoes and then wear them with 1-euro cotton socks. Result: blisters by the third kilometre, sweat-soaked feet and a miserable experience.
Cotton socks retain moisture, lose their shape when wet, create friction against the skin and lack reinforcements in the impact zones. They're the perfect companion for sitting on the sofa, but the worst one for running.
A 3-pack of technical socks costs 15-20 euros. It's a trivial investment compared to the cost of shoes, but its impact on comfort is enormous. Flat seams, quick-drying fabric, heel and toe reinforcement, and a snug fit that stays in place. Your feet will thank you from the very first kilometre.
With around 200 euros you can cover the essentials: a good pair of running shoes (120-140 euros), a technical shirt (15-20 euros), shorts or tights (15-25 euros) and technical socks (8-12 euros). You don't need anything else for your first few weeks. The rest of the gear can wait until you've confirmed that running is for you and you know exactly what you need based on your experience.
Not at first. You can start using a free app like Strava or Nike Run Club on your phone, which track distance, pace and route via your phone's GPS. A GPS watch is a worthwhile investment once you've been running for a few weeks and want more precise data without carrying your phone. Models like the COROS PACE 3 or Garmin Forerunner 55 cover everything you need from 200 euros. You can check our GPS watch guide for more options.
The minimum is a technical shirt made from synthetic fabric (polyester) that wicks sweat and a pair of shorts or tights with a built-in liner. The fundamental rule: no cotton, not in your shirt, shorts or underwear. For winter, add a thermal second layer and full-length tights. In our running clothing section you'll find recommendations by temperature and season.
No. Energy gels are designed for efforts lasting more than 60-75 minutes. If you're just starting to run, your sessions will be 20 to 40 minutes, and your body has more than enough glycogen reserves to cover that effort. Focus on eating a balanced diet and staying well hydrated. Gels start to make sense when you're training for races longer than 10K. More information in our energy gel guide.
The three best value-for-money options to get started are: Nike Pegasus (~130 euros), the most versatile all-rounder; Brooks Ghost (~135 euros), with soft cushioning ideal for heel strikers; and Hoka Clifton (~140 euros), the most cushioned and lightweight. Any of the three is excellent for beginners. Look for deals on Amazon or outlet stores, where previous season models come with 20-30% discounts. For a more detailed analysis, visit our beginner shoe guide.
Absolutely. Cotton socks retain sweat, causing blisters and chafing. Running socks are made from synthetic fibres or merino wool, feature reinforcements at the heel and toe, have flat seams to prevent friction, and a snug fit that stops them shifting inside the shoe. A 3-pack of technical socks costs between 15 and 20 euros and is one of the best investments you can make for your comfort.
Essential (Tier 1): running shoes, technical shirt, shorts or tights, and technical socks. With these, you're all set. Highly recommended (Tier 2): GPS watch or running app, sports headphones and a hydration bottle for runs over 45 minutes. Optional (Tier 3): energy gels, foam roller, reflective gear and recovery accessories. The essentials cost around 200 euros, adding the recommended items brings it to 400, and the complete pack runs about 650-700 euros.
Runner since 2015. 3 marathons, 15+ half marathons. Founder of CorrerJuntos. I test every product we recommend and run every route we publish.
Find beginner running groups in your city. Free, no commitment and at your own pace.
Join 5,000+ runners
Routes, training plans and tips to run better. No spam.
We respect your privacy. Unsubscribe anytime.