What to Wear When Running: Tips for Beginners

New to running? Here’s some of our top tips and recommendations for what you should wear while completing your miles.


If you are new to running, it’s easy to assume that you can just get out there and hit the road. Although you don’t necessarily need much equipment to get started, it is highly advisable that you at least have a decent pair of trainers to avoid injury.

If you’re starting running for the first time you will need to invest in a decent pair of running shoes. It is very important that your running trainers fit you correctly – in fact, shoes that do not fit correctly are actually the leading cause of running injuries.

You should visit a running shop where they can assess your size and form, as well as test where you are distributing weight when taking a step and match you with the most supportive solution/style for your feet. It’s really impressive how much technology goes into assessing your feet to match you with the best possible running shoes for your style.

It is important that when you visit the running shop that wearing the type of socks you intend to use when running as different socks can alter the fit of the shoe. It’s crucial you get the fit right.

A few things that you should look out for when picking your running trainers:

  • Tread – You’ll want to select a pair of trainers with a tailored sole for the type of surface you intend to run on. Off-road and trail runners will want to pick up a pair of running shoes with deeper tread as it will increase grip when running through uneasy terrain. Track and road runners may opt for less bulks, smoother treads that are designed to deal with harder surfaces.
  • Weight – The weight of the running shoe is usually determined based on the amount of padding inside the shoe. The more padding, the bulkier the shoes will feel. Track runners can focus on lightweight shoes whereas trail and road runners may want a pair of shoes that offer a bit more padding and shock absorption.
  • Colour – Running shoes are more than just a fashion accessory – they are bright colours for a reason. If you are planning to run in low light or in the dark having reflective colours on your shoes will help you show up to road users. You don’t want to be wearing black shoes if you are running in the dark on the roads.

There are always experts on hand both online and in local running shops. Always try to go and get measured in person for your running shoes – you may be able to find better deals online but at least be sure you are buying the right size and pair for the job before you order them from home.

See more: When Should You Replace Your Running Trainers?

What Clothes Should You Run in?

The fact is, when you are just starting out you certainly don’t need to rush out to buy a whole new wardrobe of running gear. You can easily get away with regular shorts and t-shirt before investing in more specialised running gear further down the line.

It is important that you stay cool when running so try to pick lightweight clothing. Materials like polyester & nylon are perfect for the warmer months and wool is better suited for the winter.

If you are not going to invest in running gear but still intend to run a night, try to wear as bright clothes as possible. White and yellow non-reflective clothing is naturally much more visible than darker options.

The main perk of technical running clothes is that they’re designed to be lightweight and chafe free. They are made with freedom of movement in mind and are specifically designed to keep your body cool and dry with sweat absorbing technology.

Accessories and Gear

There are various accessories and gear that can improve your running experience –

Running Belt/Phone MP3 Strap

One thing that any runner will come across when running with headphones is having your phone fly around in your pocket. Securing your phone in an arm strap or running belt will allow you to move freely without having to worry about losing or damaging your phone.

Wireless Headphones

While wireless headphones are not essential, if you like to listen to music while you run, we strongly recommend that you give them a try. As their name suggests, wireless headphones feature no wires,  meaning that you don’t have to worry about getting caught up in your earphone cable and distracted from keeping up your pace.

Fitbit/GPS Watch

A fantastic way to track your distance and running progress is to use a sports watch. These watches monitor your heartrate, calories burnt, distance travelled amongst other features. They are a brilliant way to keep yourself motivated but far from essential, do not feel like you need to have a smart device to enjoy running.


It is essential that you drink plenty of water when performing any type of exercise. If you do not have access to a regular water supply on your route, then you should plan ahead and bring a water bottle with you.

Your water bottle can be carried on you or secured in a belt or backpack. You can also buy hydration backpacks that will hold water for you and allow you to access it through a straw on one of your shoulder straps.

Getting Started with Race At Your Pace

When starting out with running it is advisable to start with the basics, the most important equipment in your arsenal are your shoes so to ensure you get off to a good start make sure that you have them covered.

Everything else can be added over time – don’t let the feeling of not having the right gear stop you from getting out there and clocking up miles.

Why not start your running journey today and challenge yourself to one of Race At Your Pace’s virtual challenges next month?

See more: What is a Virtual Challenge?

See more: Diet & Nutrition Tips for Runners

Keep Up To Date