Four years ago, I took off down the Chicago Lakefront trail in two-year-old shoes, shorts I’ve owned since middle school, corded headphones, and my phone in hand. I had the urge to start running, but I was sure it wouldn’t stick, so I wasn’t going to invest in anything beyond the basics. Fast-forward five years, and my “running era” is still going strong. In fact, I just ran my first marathon.
Along the way, I upgraded some of my accessories, but I also learned that training doesn’t require much gear. Running is having a moment again, and it’s easy to get lost in the consumerism of it all or feel like you can’t call yourself a “real” runner without carbon-plated shoes, a $500 GPS watch, and a six-minute mile. I promise you none of that is mandatory. Don’t let any of the noise stop you from getting after it. So before you sign up for your first race or finally try out that run club you’ve been eyeing, here’s what you actually need, what’s just nice to have, and what you can leave to the runfluencers.
Must-Haves:
1. A well-devised plan
Now, you may be thinking…duh, have a plan. But what does that actually look like? I don’t mean “I’m going to try to run five miles every day until the race.” Trust me, I’ve been there (hi, 2019 Turkey Trot and my very confused shins). While that’s a start, it’s not the most effective strategy and it won’t get you very far. A real training plan—ideally one written by a coach or an app that acts like one—means you show up on race day with confidence. Plus, it’ll lower your chances of injury, burnout, or deciding halfway through training that maybe knitting would be more your thing.
The good news: access to coaches and apps today is aplenty. A real-life coach isn’t in the budget for me, but Runna has been a huge step-up from the generic training plans that don’t take your individuality into consideration. I trained for my first race with the Nike Run Club App, and I wouldn’t have survived my marathon without Runna, a coaching app that builds a plan specifically tailored to you. Whether you’re starting from scratch or training for an ultramarathon, you plug in where you’re starting and what your goal is for the race, and they figure out the rest. They even offer free “New to Running” and “Return to Running” plans, and if you’re ready to commit, premium programs are $19.99 a month (or $119.99 per year), with a free 7-day trial to test the waters.
2. A high-quality pair of running shoes
The wrong running shoes are basically a fast-track to injury, discomfort, and overall bad vibes. But what makes a good pair of shoes? Unfortunately, there’s no one-size-fits-all, Cinderella-style scenario—what works for me most likely won’t work for you. Enter: your local running store. I’m a chronic Fleet Feet visitor (at this point, I’m convinced they hate to see me coming). They’ll analyze your gait (AKA your personal pattern or style of moving on foot) and take a 3D scan of your foot to figure out the best fit for you and your goals. And they’re picky about what they stock, which is comforting in an online world where shopping for running shoes gives major information overload. In a Fleet Feet, you can trust that whatever you’re trying on is the real, vetted, trustworthy deal. One final piece of advice: Don’t pick your shoes based on color alone. My dad always used to constantly preach this, and it drove me nuts—but he couldn’t have been more right.
3. A way to track your runs
It bears repeating: you absolutely do not need a fancy watch to start running. For my first few races, I tracked all my runs on Strava. You might know it as the social platform your most athletic friend spends 90 percent of their screen time on. Using it couldn’t be simpler: open the app, hit the record button, and take off. You can check in mid-run to make sure you’re hitting your mileage or time, see your splits (your per-mile pace), and use a map so you don’t get lost along the way (been there). I also swear by Strava’s map feature to plan out a route, especially as the mileage gets longer and running in circles to hit my mileage goal won’t cut it anymore. And there’s the motivation factor: watching your weekly mileage add up, seeing your pace improve, getting a flood of kudos from friends when you post your runs. Some days, just thinking about my Strava post is what gets me out the door.
But if you’re ready to level up, a watch does make it easier to track your pace without having to pull out your phone mid-stride (you can still sync it to Strava so you don’t miss out on the kudos or data). I went with the COROS Pace 3 (my favorite feature: I only have to charge it every 14 days.). Garmin also has a ton of choices at every price point. My best advice? Keep it simple, especially in the beginning. You really can’t go wrong with either of these options:
4. The right base layers
While elaborate workout gear sits firmly in the “you don’t need this” category, there are two exception to that rule: a legit sports bra and socks. Think of it like building a house without a proper foundation: if your sports bra and socks are lacking, it doesn’t matter what else you’re wearing. Without the correct support, you’re inviting soreness and potentially lasting breast tissue damage. For running, a high-impact sports bra—with strong compression, encapsulation (encapsulation sports bra features separate cups that support each breast individually), adjustable straps, wider bands, and moisture-wicking fabrics—is non-negotiable to keep movement and bounce to a minimum, no matter your bust size. Even as a member of the relatively itty-bitty community on the chest front, I can’t get by without one. Sports scientists from the University of Portsmouth found that the type of bra women wear can change how they run. Translation: The right sports bra doesn’t just provide support—it might help you set a new PB, too.
Just like running shoes, finding what sports bra works best for you is a process. Take the time to measure yourself, test different styles, and don’t settle for anything less than comfort and support. And the same goes for socks. Shout-out to the Fleet Feet crew for putting me on to Balega Blister Resist socks and Feetures. The right pair of running socks can make or break your performance, comfort, and protection. Without them, blisters, overheating, and general discomfort can show up no matter how good your running shoes are. Look for technical synthetic fabrics like merino wool, polyester and nylon, or LYCRA®—you’ll get fewer blisters, less foot pain, and a huge comfort upgrade, especially on long runs.
5. Proper fuel
If you want to be a good runner, start with what you’re eating. What to eat before a run depends on how far you’ll be going, but the longer you’re running, the more strategic you need to be. Distance runners typically need to load up on carbohydrates, protein, and healthy fats for up to 2 days before a run. Some quick-digesting carbs before you head out go a long way, and a combination of protein and carbs post-run is essential for recovery. A pre-run meal could look like one cup of low-fat cottage cheese and one cup of blueberries, plus one slice of white toast with a tablespoon of honey, or a white bagel with two slices of deli turkey and mustard with grapes. Snacks before you run can include a banana or orange, half a sports energy bar, or a beverage like a sports drink, coconut water, or smoothie.
Especially as the races get longer, fueling becomes even more important. For runs 60-75+ minutes long, most sports dietitians recommend eating something during them (think: an energy gel or bar, dried fruit, or a high-carb drink). Gels work best for me digestion-wise, and I eat Pop-Tarts before most of my runs (and during some of them)—10/10 would recommend. Here are some of my go-tos:
Not necessary, but you’ll probably want them:
1. A place to share your runs
Did you even do a long run if you didn’t post it to your Stories? While definitely not a need, ICYMI, just the thought of uploading my run to Strava has gotten me through some of the harder runs. I’m not a speedy runner by any means, but I still love sharing my runs (especially if some shenanigans went down or I come up with a particularly clever caption). How does the saying go? Joy multiplies when shared with friends? The same can be said for running, IMO.
Run clubs have gotten a lot of press this year for being “the new dating app,” taking over major cities. But there’s a reason people keep flocking to them, and it’s not just to flirt. Running IRL with others is another kind of joy. Finding like-minded people who hype you up? That’s where it’s at. Pro Tip: Most run clubs live on Strava. I found a few in my neighborhood by searching “Near My Location” in the app.
2. Something to hold your phone and keys
For six months, I ran with a mic belt (fitness instructor life) to carry my keys and my phone in hand. In other words, you don’t need to have a belt, vest, or multitude of pockets. That said, it was nice to upgrade and go hands-free. If you’re not a fan of the belt, I recommend buying workout attire with deep pockets. My favorites? Lululemon. I don’t understand how their leggings refuse to sag when I’ve managed to stuff 14 things in the pockets, but I’m thankful for whatever magic that is.
3. An anti-chafe stick
One thing you’ll inevitably learn (possibly the hard way) is that whatever can chafe, will chafe! Luckily, this can be mitigated with the use of an anti-chafe stick like Body Glide to keep you smooth. Vaseline will do as well, but applying it involves more finesse (and mess). I keep the mini size Body Glide in my back pocket (sometimes literally) and it’s lasted me through multiple training blocks.
What you DON’T need:
Fancy running attire
Social media has us believing we need matching sets, pricey shoes, and a watch that costs more than your monthly car payment to be a runner. But take a jog on your local trail, and you’ll see the majority of runners are donning their old college T-shirts or race swag. The extras are fun, and there is some truth to looking good to feel good, but none of it is required. Invest in stuff that makes you feel good when you can, and otherwise, just pound the pavement in whatever you’ve already got.
Abigail Moseman, Marketing Associate
As the Marketing Associate, Abi works with the marketing team to ideate and create content, and build community across all of The Everygirl’s channels.
The post I Just Ran My First Marathon—Here’s What You Actually Need to Train appeared first on The Everygirl.
