6 Must-Haves Before You Start Running (These Changed Everything for Me)
When I first started running, I thought I could just grab any old sneakers and go. Big mistake! Within weeks, I had sore knees, shin splints, and a serious case of “why do people even like this?” It wasn’t until I learned what really matters that running became fun again — and now, I can’t imagine my life without it.
People ask me all the time, “What do I REALLY need to start running?” And honestly, the answer is simple: not much — but the right gear can make all the difference.
Running doesn’t have to be complicated or expensive. You don’t need fancy gadgets or a marathon medal hanging on your wall. You just need a few smart essentials that make you feel safe, comfortable, and excited to get out the door.
Over the years, I’ve learned that comfort, safety, and motivation go hand in hand. When you feel good, you run better — and when your gear works with you (not against you), running becomes something you actually look forward to.
If you’ve ever wondered what keeps me motivated (and injury-free) after all these years, it’s relying on a few key essentials that truly make a difference in my running experience.
So here are my 6 must-haves — the things I never leave home without. These are the tools that help me run smoother, braver, and with way more confidence.
Start with these, and you’ll be running smarter, longer, and maybe even smiling while you do it.
Affiliate Note
Some links in this post are affiliate links, which means I may earn a small commission if you make a purchase — at no extra cost to you. I only share products I truly love and use in my own Be Fit Forever journey. Thank you for supporting my mission to help women stay healthy, happy, and Be Fit Forever! 🌸
1. My Cliffton Hoka Running Shoes
If my feet aren’t happy, I’m not happy! I learned that the hard way!
Before Hokas, I was a walking (well… limping) injury list. Shin splints? Check. Plantar pain? Double check. A femur stress fracture? Oh yes — the one that benched me for weeks! I spent more time icing, stretching, and complaining than actually running.
Then I tried Hokas—BAM! My life changed. The cushioning makes it feel like I am running on a pillow while still offering strong support. Many people comment on the size of my shoes and wonder how I can run in them without tripping over my feet. Once I tell them how smooth I run and how amazing it feels to be injury-free because of Hokas, they usually get their own pair. Before you know it, no more screaming knees or hobbling after 2K, and a great big thank you for the recommendation from a friend.
Now I look forward to running. My friends look forward to running. I tell every woman with knee or foot pain: get Hokas. Nobody regrets it—just, “I’m really running again!”
If you want to save your knees and enjoy running, grab a pair. They combine shock-absorbing cushioning with bounce that feels like floating, not fighting pavement. They saved me from pain and the “my feet hate me” feeling.
Three reasons to buy Hokas today:
- Your knees will thank you every step.
- Your runs will feel smoother and less painful.
- You’ll look cool while your friends wonder why you’re smiling on a run.
I usually buy my Clifftons online at The Running Room when they’re on sale! They’re also on Amazon; grab yours here:
2. My Apple Watch
If you want to stay motivated and accountable, this is your new best friend on a wrist. My Apple Watch (synced with Strava) keeps me honest, keeps me consistent, and honestly… kind of keeps me going in a good direction, on the road that is, and always takes me back home.
Every time I run, my watch tracks distance, pace, and time. That end-of-workout buzz? Instant satisfaction! It’s like a gold star for grown-ups. I love seeing progress — both on days I crushed it and on days I simply showed up.
Here’s the fun part — you can link it to a great app, like iCardio Workout Tracker, my favorite for tracking heart rate while running. Watching those numbers change in real time is wild! I love challenging myself to reach higher heart rate zones. It’s like having a coach on your wrist, helping you know when to push or pull back.
Other benefits? Oh, there are plenty:
- 🩷 Tracks your heart rate so you see how hard your body works (and celebrate cardio gains!).
- 🏃♀️ Logs every run, walk, cycle, and workout — your full activity history at a glance.
- 🕐 Helps you stay consistent with reminders, achievements, and streaks.
- Syncs with Strava so you see pace, elevation, routes, and weekly totals.
- 💬 Bonus: You can even compete with friends, because a little friendly competition never hurts!
The best part? It doesn’t just track fitness — it motivates you. Watching your kilometres add up makes you want to get out there again and again.
If you’re serious about running — or love seeing your hard work add up — this is your must-have gadget. It’s the ultimate accountability buddy on your wrist.
3. Quality Earbuds
Music and podcasts aren’t just background noise — they’re motivation fuel.
When I’m running and the tunes are rocking, it’s like I’m having a running party in my head. Seriously — it’s me, the road, and whatever song is pumping through my ears. The beat becomes my coach, my cheerleader, and sometimes even my therapist. I’ve had full-on concerts out there, singing out loud, not caring who sees or hears me. (I’m sure I’ve scared a few squirrels and confused a few drivers along the way.)
There’s just something magical about running to the beat of a song — it lifts my mood, makes every step feel lighter, and turns even the hardest kilometres into pure fun. Sometimes, all it takes is one good song to help me forget about life’s stress, shake off the day, and reconnect with myself.
But here’s the thing — to truly enjoy that “in-the-zone” magic, you need good earbuds. Cheap ones that slip out, die halfway through your run, or lose Bluetooth connection? Total mood killer. Nothing ruins a running groove faster than having to stop mid-stride to fix your earbuds.
I swear by wireless, sweat-resistant earbuds with amazing sound and long battery life. They help me tune out the noise, focus on my stride, and keep my mind right where it needs to be — in the run. When the right song hits, I forget I’m even exercising. It’s just me, my heartbeat, and my own private dance party on the pavement.
These earbuds often go on sale for under $25!
So, pop in those earbuds, press play, and let the music move you. Because sometimes, the best therapy session is just a good run and a fantastic playlist!
4. Dog Spray / Animal Deterrent
Let’s be real — running is supposed to make you feel free, not fearful. I often head out for early morning runs when the world is quiet and the air is fresh. There’s something magical about those moments of solitude — just me, my thoughts, and the sound of my feet hitting the pavement. But as peaceful as it is, I’ve learned that it’s smart to be prepared for the unexpected.
That’s why I never head out without my dog spray. Let’s face it, dogs are unpredictable! It’s not their fault. When they see a runner, they kick their protective senses into high gear! It’s not because I’m scared — it’s because I like peace of mind. I’ve had my fair share of encounters with off-leash dogs that sprint out of nowhere (and let’s be honest, even the friendliest bark can make your heart skip a beat mid-run).
Having a small can of spray tucked in my hand gives me confidence that if I ever need to protect myself, I can.
My go-to is the SABRE Protector 22-g Dog Spray — it’s lightweight, fits perfectly in my hand, and comes with a comfy strap so I don’t even notice I’m carrying it. It has a 3.5-metre spray range and up to 14 quick bursts, which is more than enough to keep space between me and any overly enthusiastic pups.
For me, it’s not about fear — it’s about running confidently, not cautiously. I want to enjoy every run knowing I’m ready for whatever might cross my path — whether that’s a curious dog, a nosy raccoon, or just my imagination running faster than I am!
Running is freedom — and freedom feels even better when you know you’re safe out there. Yes, I would use it on a bear too.
5. Running Belt
Okay, let’s be honest — we all want to feel free when we run, but not that free. Leaving your phone behind isn’t an option (I mean, how else will you track your run, blast your playlist, or call for help when a dog jumps out to attack?).
For years, I tried every possible phone holder on the planet. I started with those armbands that were supposed to make me feel like a pro runner. Spoiler alert: they didn’t. Halfway through a run, the band would slide down my arm, pinch my skin, or twist itself into a sweat-soaked nightmare. I’d end up yanking at it mid-run, trying not to trip while also pretending I was still having fun.
Then I found the one — the Rhino Valley Running Belt. Total game changer. It’s slim, comfortable, and stays put no matter how far I go. The adjustable waistband fits like a dream, and it doesn’t bounce around like other belts I’ve tried. It’s lightweight, waterproof, and even has a touchscreen pocket, so I can change songs or check Strava without pulling my phone out.
It’s basically a tiny superhero belt that holds all my essentials — phone, keys, lip balm, maybe even a snack if I’m feeling wild. And the reflective strip? Perfect for early morning or evening runs when visibility matters.
If you’ve ever struggled with clunky phone holders, trust me — this one’s a must. Once you try it, you’ll wonder how you ever ran without it.
Running feels so much smoother when you’re not juggling your stuff. It’s just you, your music, your stride, and that “I’ve got everything I need” confidence.
6. A Safe Route
No gym? No problem! One of the best things about running is that you can do it almost anywhere — but where you run can make or break your experience.
I’ve run just about everywhere — quiet country roads, busy sidewalks, scenic trails, and even laps around the school track when I was determined to hit my kilometre goal before sunset. And let me tell you — the route matters. The difference between a stressful run and a peaceful one usually comes down to one thing: feeling safe.
When I’m running, I want to focus on my breathing, my stride, and my playlist — not on dodging traffic or jumping puddles the size of swimming pools. That’s why I always look for well-lit roads with sidewalks or multi-use trails that have smooth footing and good visibility. There’s something magical about running where you can actually relax and enjoy the view — the sound of your footsteps, the rhythm of your breath, maybe even the birds cheering you on.
But let’s be honest — sometimes, the safest route is the one inside your house or the gym.
Yep, I’m talking about the treadmill.
Now, before you roll your eyes — hear me out! Running on a treadmill is just as valuable (and sometimes even smarter) than running outdoors. On those dark winter mornings, icy days, or when it feels like Mother Nature is testing your commitment with sideways rain, hopping on a treadmill keeps your routine going safely.
Here are a few benefits that make the treadmill a runner’s best backup plan:
- 🏃♀️ Safety first – no cars, no potholes, no random dogs chasing you.
- 🌡️ Perfect conditions – you control the temperature, incline, and pace.
- ⏱️ Consistency – easy to track your distance and speed accurately.
- 💧 Fewer excuses – weather can’t ruin your plans when your route’s in your living room.
- 🎵 Entertainment optional – TV, podcasts, or your favorite playlist at full blast.
Treadmill running builds endurance, strengthens your form, and gives you full control over your workout. I like to mix it in with my outdoor runs — it’s great for recovery days, bad-weather days, or when I just want to zone out and move without worrying about the world outside.
At the end of the day, whether I’m outdoors under the open sky or inside on my treadmill with my favorite playlist, the goal is the same: move safely, feel amazing, and keep going.
Have these 6 must-haves ready for your first run — and trust me, you’ll feel the difference from the very first step.
The right shoes protect your body and give you confidence to keep going.
Music makes your miles feel lighter and lifts your spirit when you need it most.
A safe route and simple tools — like your phone, dog spray, or a belt — give you peace of mind so you can focus on the joy of moving.
And tracking your progress? That’s where the magic happens. You’ll see how far you’ve come — and realize how strong you truly are.
If I were starting all over again, I’d begin exactly here — with these must-haves and a promise to myself to never give up. Running taught me that growth doesn’t happen overnight… it happens one step at a time, one kilometre at a time, one brave choice at a time.
You can do this. Lace up, breathe deep, and move your body with confidence. You deserve to feel strong, capable, and alive — every single day.
P.S. When you’re ready to take it further — maybe your first 5K or a new challenge — I’d love to help you train your way through it. Join my Be Fit Forever community and let’s keep running toward stronger, happier, healthier days — together.
You’ve got this — and I mean it!
I believe every woman has the power to change her life one step at a time.
Start where you are, move your body, quiet your excuses, and remember — I won’t let you fail.
Be Fit Forever — body, mind, and soul.