Essential Running Guide: Running Clothes, Shoes & Gear

Whether you're an avid runner or a total rookie, it's important to have the right gear. Quality running shoes, clothes and accessories can make a big difference in your motivation levels, running performance and recovery.

Ready to gear up? Below, we break down three categories of running essentials: running clothes, running shoes and running gear.

Running Shoes

A well-made pair of running shoes is critical. The quality of your kicks affects everything from your comfort level and stride when running to how supported and protected your joints are from pounding.

To make sure you choose the right running shoes for your body and fitness goals, consider the following questions:

• How much running do you plan to do? If you're going to run every day—or if you want to cover long distances—you may need more support than someone who plans to run once a week or a couple of times a month.
• What surfaces will you be running on? Shoes built for road running have a shallower tread than shoes designed to grip into deeper surfaces like dirt and grass.
• How much cushion do you like? Shoes with less cushioning are lighter and more flexible, but they don't provide as much support. If you're new to running or if you struggle with joint pain, you may want shoes with more cushioning to start.
• What's your natural stride? Most running shoes are designed to accommodate your natural stride. You'll either run neutrally or have a tendency to pronate or supinate, which is when your feet roll inward and outward, respectively.
• What's your budget? Have a flexible budget so you can buy the brand and style of shoes that fit your feet and lifestyle best. We have a broad selection of running shoes for men and running shoes for women.

How Should Your Running Shoes Fit?

The perfect pair of running shoes will feel comfortable, breathable and secure. Keep in mind that your feet can swell when you exercise, so you may need to go up half a size.

With the right fit, you should have about half an inch of room between your toes and the front of your shoe, leaving you plenty of space to wiggle your toes in the toe box. Make sure your heels don't slide up and down when you move and that your feet feel relaxed and snug when your laces are tied.

How Often Should You Replace Your Running Shoes?

The general rule of thumb is to replace your trainers every 300 to 500 miles of walking or running. Depending on how often you lace up—and how far you run—that could be anywhere from three months to a year. If you don't track your runs with an app or watch, write down the date you buy your shoes on the inside tongue, so you can gauge the distance you've gone.

Here are some telltale signs it's time to replace your shoes (no matter the mileage):

• The tread on the bottom of the shoes is worn down.
• The midsole (the part between the bottom tread and the upper material) is worn down or shrinking.
• Your shoes feel uncomfortable or different.
• You're experiencing new or additional joint pain.
• You're dealing with unexplainable injuries.

How to Take Care of Your Running Shoes

Running shoes are designed to work hard, but it's still important to treat them with care. The habits below can make your shoes last longer:

• Store them away from heat or direct sunlight.
• When they're wet, remove the insoles and stuff them with newspaper to dry faster.
• Don't put them in the washer or dryer. Instead, scrub them with a dish brush or wipe them clean with a wet towel.
• Untie and retie your laces instead of sliding your shoes on and off your feet—this keeps your shoe's heel cup intact.