Tips for selecting the best shoes, clothing, and accessories for running
When it comes to running, your body does the hard work — but your gear can make or break the experience. The right shoes, clothing, and accessories can help you run farther, faster, and with fewer injuries. As someone who’s been coaching runners for over two decades, I’ve seen countless athletes — from weekend joggers to marathon champions — transform their performance simply by upgrading their gear.
Let’s break down how to choose the right running essentials, step-by-step.
1. Running Shoes: Your Foundation
Why Shoes Matter
Running shoes aren’t just about comfort — they protect your joints, improve efficiency, and reduce injury risk. Wearing the wrong pair can lead to shin splints, knee pain, or plantar fasciitis.
Step-by-Step Shoe Selection
- Know Your Foot Type
- Neutral: Even weight distribution, little to no inward roll (pronation).
- Overpronation: Foot rolls inward — look for stability or motion-control shoes.
- Supination (Underpronation): Foot rolls outward — choose cushioned shoes with flexibility.
- Match Shoe to Terrain
- Road running: Lightweight, flexible shoes with smooth soles.
- Trail running: More grip, sturdier build, and protective toe caps.
- Track/Speed work: Racing flats or lightweight trainers.
- Consider Cushioning and Drop
- Cushioning: More cushioning for longer distances, less for speed work.
- Heel-to-toe drop: Lower drop (4–6mm) promotes midfoot strike; higher drop (8–12mm) can ease Achilles strain.
- Fit is King
- Leave a thumb’s width at the toe box.
- Try them in the afternoon when your feet are slightly swollen — that’s your real running size.
- Test jog in-store if possible.
2. Clothing: Comfort Meets Performance
Fabric Choices
- Moisture-wicking materials (polyester, nylon blends, merino wool) keep sweat away and prevent chafing.
- Avoid 100% cotton — it absorbs moisture and stays wet.
Seasonal Gear
- Hot weather: Lightweight singlets, shorts, breathable mesh.
- Cold weather: Layering system — base layer (moisture-wicking), mid layer (insulation), outer layer (wind/waterproof).
- Transitional weather: Arm sleeves, packable jackets.
3. Accessories: Small Details, Big Impact
- Socks
- Go for seamless, moisture-wicking running socks.
- Compression socks can aid recovery and reduce swelling.
- Hydration Gear
- For short runs: handheld bottles.
- For long runs: hydration belts or vests.
- Safety Items
- Reflective gear for early morning/night runs.
- Headlamps or clip-on lights for visibility.
- Tech Tools
- GPS watches to track pace, distance, and heart rate.
- Wireless earbuds with sweat resistance.
4. Pro Tips from a Coach
- Rotate shoes if you run more than 3–4 times per week — it extends their lifespan.
- Replace shoes every 500–800 km depending on terrain and wear pattern.
- Test new gear on short runs first before race day — nothing new on race day is a golden rule.
- Invest in quality socks — they prevent blisters better than expensive shoes sometimes.
Final Thoughts
Choosing the right running gear isn’t about buying the most expensive items — it’s about finding what works best for your body, your running style, and your environment. Take the time to experiment, pay attention to how your body feels, and remember: the best gear is the one you forget you’re wearing because you’re too busy enjoying the run.
