Starting a running journey can feel a little overwhelming (trust us, we’ve been there!). With approximately one million apps, watches, shoes, and running accessories out there, it’s hard to know what you actually need versus what’s just extra (spoiler: it’s mostly extra!). The good news? You really don’t need much to start running and loving it.

At Middle Trail Running, we’re big believers in keeping things simple, comfortable, and fun, especially at the beginning. Here are some of our favorite beginner-friendly running essentials that we’ve personally tested, trained with, and genuinely recommend to new runners to help make your running journey a success!

1. Gear up with the right running apparel

Here’s something we learned the hard way: what you wear on your runs matters more than you think. There’s something about putting on apparel actually designed for movement that makes lacing up so much easier. Investing in running apparel that is moisture-wicking and designed for performance is a game changer, especially as your mileage builds. Leave the cotton tee-shirts that trap sweat and heat (hello, chafing!) at home.

At Middle Trail Running, our apparel is designed specifically for women runners (by two women runners) with sweat-wicking, performance fabrics and practical features such as pockets and built-in gloves. Because functional and cute should never be mutually exclusive. The goal is simple: feel confident and comfortable when you head out the door. Look good, run good 😊

2. Download running apps to create routes and track your distance, pace, and progress

A. Map My Run App

One of the most common questions we hear from new runners is where do I actually run? Map My Run is one of our go-to answers because it lets you create custom routes in your own neighborhood before you ever head out the door. Instead of guessing distances or doing the same out-and-back route every time, you can map out anything from a 1-mile loop to a 5K route to a long run.

The free version works great for beginners and helps take the stress out of planning runs. All you have to do is create a login (which only takes a few minutes) and then, voila, you are ready to go!

Exploring new routes can also make running feel more exciting and less repetitive. Parks, trails, quiet neighborhoods, waterfront paths, and school tracks are all great beginner-friendly options.

Pro tip: Try planning a “celebration route” for milestone days, like your first nonstop mile or longest run yet. Having a fun destination (like an ice cream shop 🙂) or scenic route can make the experience feel even more rewarding.

B. Nike Run Club App

Once you know where you are running, the next step is figuring out how fast you are running (aka your pace), how far you’ve gone, and how you are improving week-after-week. If you’re brand new to running, the Nike Run Club App is one of the best apps to start with, and the best part? It’s completely free!

One of our favorite features of the Nike Run Club app for new runners is the audio feedback while you run. The app can tell you your distance, current pace, heart rate, and time elapsed right in your ear, so you’re never left guessing how far you’ve gone. You can even customize how often you want those updates (every 2 minutes, every half mile, or at specific workout milestones).

Genny has used the Nike Run Club app while training for both half and full marathons and still recommends it for runners who are just getting started. The app is a great tool to help new runners learn how to pace, how to build consistency, and how to develop endurance. The guided runs are another standout feature. A coach will literally talk you through your entire workout, so you never feel alone. This is especially helpful on solo runs when you need a little extra push. The training plans are thoughtfully built, starting with lower mileage and building gradually over time, which is exactly what new runners need to avoid burnout.

Another underrated feature? Seeing your progress over time. Looking back at an old run that once felt impossible and realizing it now feels manageable? That feeling never gets old, and the Nike Run Club app makes it super easy to track just how far you’ve come on your running journey.

3. Find the perfect beginner running watch that doesn’t break the bank

We want to be upfront: you absolutely do not need a running watch to get started. Your phone works perfectly fine, especially with apps like Nike Run Club or Strava.

That said, if you find yourself wanting to ditch the phone mid-run, or you want an easy way to check your pace without fumbling in your pocket, the Garmin Forerunner 55 is one of the best beginner options. It’s the most approachable option in the Garmin Forerunner family and covers everything you actually need on a run: GPS tracking, pace, distance, heart rate monitoring, and run/walk intervals. It also works great for walking, biking, and treadmill workouts, so it grows with you beyond just running.

The battery life of this running watch is excellent, and it’s incredibly simple to use without feeling like you need a tutorial. It’s a great “starter watch” that can grow with you as your running goals evolve.

One thing many runners love about using a watch is how motivating it can be to track weekly mileage, consistency streaks, and overall progress over time. Watching those numbers gradually improve can build a lot of confidence and help keep you motivated on your running journey. With the Garmin Forerunner 55, your runs automatically sync to the Garmin app (and Strava if you use it), making it easy to view your workout history, monitor progress, and celebrate milestones along the way.

Friendly reminder: Technology should support your running, not stress you out. It’s completely okay to ignore your pace data sometimes and just run by feel, especially on easy run days. The watch is there to serve you, not the other way around!

4. Use headphones that allow you to listen to your tunes while still staying safe

Safety on outdoor runs is something we feel strongly about, and Shokz headphones are one of our favorite solutions to listening to your favorite tunes, podcast, or audio book on a run while still being able to hear your surroundings. 

We've been through plenty of running headphones, including the ever-popular AirPods, which we love for everyday use but constantly struggled with mid-run slipping and that sealed-off-from-the-world feeling (not ideal when you’re sharing the road with cars, bikes, and other runners). Shokz changed that for us. Their headphones use bone-conducting technology, which means your ears stay open while you listen. This means you can hear your music, podcasts, or guided runs and still hear traffic, cyclists, other runners, and your surroundings. 

They’re lightweight, comfortable, easy to sync through Bluetooth, and hold up really well against sweat and rain, making them one of our favorite running accessories.

Quick tip: If you're looking for a more budget-friendly option, the OpenRun ($129.95) delivers all the core features (reliable Bluetooth, great audio, and the open-ear safety design) at a lower price point than the OpenRun Pro. It's the one we'd recommend for most beginners.

5. Figure out how to carry all of your running essentials 

Having a secure place to store essentials like your phone, key, or snacks can make your run much more comfortable.

Here are a few great beginner-friendly options:

• SPIbelt: minimal bounce, lightweight, and comes in fun colors and designs!
• Flipbelt: a comfortable waistband-style storage; Genny has used this and likes it for shorter distances, but prefers to use the storage that comes with her water bottle and her shorts pockets for longer runs.
• Shorts or leggings with built-in pockets: honestly, the easiest option if you don’t love running with a belt or vest.

6. Hydrate on longer runs

The longer your run (especially if you are running more than 45-60 minutes), and the warmer the temps (hello, summer!), the more important it is to hydrate while you run. A handheld water bottle is one of the easiest ways to stay hydrated without needing to plan routes around water fountains. Look for one that has an adjustable strap, lightweight design, and a little storage pocket for a key, gel, or credit card. Handheld water bottles come in many different sizes, so look for one that will fit your hand comfortably, while still giving you plenty of hydration on your run.

Here are a couple of our favorites:

• Nathan SpeedDraw Handheld Water Bottle: carries 18 ounces of liquids, is insulated, has adjustable straps, and a large pouch for all your running essentials.
• REI Swiftland Handheld Water Bottle: carries 14 ounces of water and/or electrolytes, has adjustable straps, and a small pouch for essentials.

Hydration tip: Don’t wait until you feel thirsty to drink water. Staying ahead on hydration often helps your runs feel smoother and more enjoyable from start to finish.

7. Bonus tips for new runners

1. Don’t stress about pace: One of the most common mistakes beginners make is worrying too much about speed. Consistency matters far more than pace when you’re just starting out. Getting the miles in, at whatever pace feels right, is what builds a great foundation.
2. Run/Walk intervals are a smart strategy: Walking during your runs does not mean you’re failing. In fact, many experienced runners (ourselves included) use run/walk intervals during training and even races. A great starting point is 1 minute of jogging followed by 2 minutes of walking, then gradually increasing the running portions over time. It’s one of the best ways to build endurance safely, prevent burnout, and make running feel a lot less intimidating.
3. Invest in quality running shoes: You don’t need the most expensive running shoe, but getting properly fitted at a local running store can help prevent injuries and make running more enjoyable. Check out our blog for some of our runner’s favorite pairs.
4. Follow a structured training plan:  Check out Middle Trail’s Couch to 1 Mile training plan and Beginner 5K plans for a structured approach that keeps you motivated and consistent. We also have free exercise videos to help you with warming up, cooling down, and strength training. Strength and mobility training are often overlooked by beginners, but they can help improve running form, reduce injury risk, and make a huge difference in your running journey.
5. Run with friends: One of the easiest ways to make running fun and enjoyable is to do it with friends. Find a local run club, grab a buddy or two, and join for a run. Having others running alongside you helps maintain consistency and provides motivation to keep running. If you are in the Buffalo, NY area, come join Middle Trail Run Club on Saturday mornings! 

Final Thoughts

Running doesn’t require perfection, a perfect pace, or expensive gear. It just requires you showing up.

Whether you’re running one minute at a time or working toward your first race, every runner starts somewhere, and every single run counts. The hardest part is usually just getting out the door. Once you do, the rest has a way of taking care of itself. At Middle Trail Running, we’re genuinely excited to be part of your journey and cheer you on every step of the way!