Running isn't complicated, right? You hit the road, trail, or treadmill, and place one foot in front of the other for a pre-determined distance or time. Theoretically, it is pretty simple—though the physical exertion is anything but. Still, you might think a list of must-have running gear would be short and sweet: comfortable shoes and well-fitted workout clothing should about cover it.

When it boils down to bare-bones running essentials, good shoes and clothing is it. However, a surprising number of nice-to-haves can elevate your standard run.

We talked to the experts—personal trainers, coaches, and avid runners—to get the low-down on running gear. Here is a list of 16 must-haves for every runner.

Well-Fitted Shoes

No surprises here, but if you're taking up running, you should be prepared to invest in high-quality running shoes. And not just any ol' running shoes, either. Choose running shoes for your gait and preferred running style.

"Running shoes are not one-model-fits-all," says Caroline Bell, head shoe reviewer for Fleet Feet. "Some runners over-pronate while others have a neutral stride, and there are different running shoes to accommodate different gait patterns. Rather than relying on the recommendations of what works well for your friends and family, it's important to get fitted for shoes by an expert at your local run specialty store." Overpronators may find women's running shoes for plantar fasciitis work better.

Well-fitted running shoes are more comfortable and may even last longer. If your toes need more room, check out wide-toe box shoes. Look at brands that offer a wide range of footwear sizes, such as Asics running shoes. If you want extra support to address specific orthopedic issues such as high arches or flat feet, you can also add insoles for running.

Running Socks

Do not underestimate the power of a pair of running socks. Wearing poorly fitted, saggy socks is a recipe for hot spots and blisters can turn a good run bad.

"I believe that running socks are an often-overlooked running essential," says Kevin Harris, CPT. "After all, your running shoes are going to be no good if your feet are sore from blisters. Running socks will help prevent those blisters and will allow you to run for longer without pain."

Many running socks are on the market, but not all are equal. Look for socks with a good brand reputation and wicking qualities to help keep your feet dry. The right running socks should hug your feet and stay in place—excess movement can irritate.

Compression Leggings

When it's chilly outside, warm compression leggings are essential. They help keep you warm and may have performance-related benefits.

One study published in Medicine and Science in Sports and Exercise found that wearing lower-limb compression garments during sub-maximal running reduced muscle displacement, soft tissue vibrations, and muscle activation associated with running's impact forces.

In other words, helped muscles operate more efficiently. Does this mean you'll be a better, faster runner with compression tights? Maybe not. But if they keep you warm and give you the mental placebo effect of an edge, there's no harm in having a few pairs in your closet.

For pregnant runners who continue exercising during pregnancy, there's no reason to stop (unless, of course, your healthcare tells you to). That said, as your belly grows, maintaining your runs can start to weigh you down—literally. If you want to keep running but it's causing discomfort, consider pregnancy running leggings.

Evergreen Activewear offers leggings with a high, supportive waistband and side zip allowing you to unzip the waistband to expand with your belly. You might also consider changing into recovery shoes after your runs to help relax tired leg muscles while providing support to your feet and ankles.

Moisture-Wicking Tops, Split Shorts, and More

Sweat is your body's natural cooling system, and nothing gets the internal "AC" running faster than, well, running. But it's not the sweat that cools you down, but the sweat lifting away and evaporating from your skin that helps remove heat from your body, which is difficult when it's humid—one reason why some runners use cooling towels to combat hot and humid conditions.

And if you've ever jumped into a swimming pool wearing a cotton T-shirt before, you know the only thing that happens when this type of T-shirt gets wet is that it gets heavy and sticks to your skin. In other words, cotton does you no favors when you're trying to keep your body cool while running. That's why lightweight, quick-drying, sweat-wicking running gear is so important.

And while there are lots of products and options on the market, if you're trying to keep things simple, Mike Orton, the apparel product line manager at Brooks Running, suggests investing in running essentials—shorts and shirts. There are plenty of running shorts options on the market geared for both men and women.

"Split shorts are a great running short for unrestricted movements," Orton says. "A short-sleeve running shirt that is lightweight, wicks sweat, dries quickly, and offers a wide range of motion also serves the needs of all runners."

Meanwhile, Modibodi provides a pair of recycled running shorts featuring a breathable built-in liner that absorbs blood from a menstrual cycle while wicking away moisture to keep you dry and comfortable. The running gear is washable and reusable, and can be used on light to moderately heavy days. This makes them perfect for people expecting their period.

Sports bras, yet more essential running gear, should have a proper fit for the high-impact bounce. People with larger breasts should seek out running-friendly sports bras with extra support to help prevent pain and discomfort. To avoid struggling to remove a sweaty sports bra after a long run, consider choosing zip-front styles.

Compression Sleeves

While compression leggings may or may not improve your running performance, throwing on a set of post-run compression sleeves (or just saving your high-quality compression leggings for after your run) may help with recovery. In fact, a study published in Textiles found that when compression garments are worn after fatiguing exercise, users tend to experience reductions in perceived muscle soreness, likely due to reduced lactate dehydrogenase.

Just keep in mind that compression garments need to offer compression—as in, they need to be tight. A basic pair of spandex leggings aren't going to do the trick. Look for compression socks, compression calf sleeves, or compression knee sleeves that provide graduated compression and have been tested and reviewed for their benefits.

Also, compression running gear can help with blood flow and circulation. Nufabrx has a patented technology that infuses pain-relieving Capsaicin (Nonivamide) into compression garments for time-released delivery. The medicinal benefits don't last forever, but it may be a way to get extra post-run pain relief without rubbing in creams or taking NSAIDs.

Rain Gear

If you're serious about running essentials, you will want something to protect you from the elements. The last item that Orton suggests all runners keep handy is a packable, lightweight jacket.

"It should provide complete wind-proof protection and excellent water resistance," he says. "It [also] should pack down small—like a 'just in case jacket' you can carry with you."

Cold-Weather Running Gear

Depending on where you live, you know you can't rely on getting your runs in only when it's 75 degrees and sunny. If cold weather is the norm, prepare for when temperatures dip.

Obvious running essentials include the aforementioned running leggings (look for leggings designed to be worn during cold weather), and lightweight long-sleeved layers and running jackets you can add or subtract depending on the temperature.

"We generally warm up when we run, so it's important to think about proper layering, including a base layer, mid-layer, and an outer layer that's warm, windproof, and breathable," says Bell. "If it's under 50 degrees, consider wearing a hat, a buff, or ear warmers to keep your head warm. And on particularly chilly days, running gloves and wool-blended socks can help you stay warm." Hand warmers could be in order in especially frigid conditions.

That gaiter (or buff) may be particularly important, says Rob Wagener, an NASM-certified personal trainer and avid runner. It can protect your neck, ears, nose, and mouth, even helping keep the warm air you're breathing close to your face.

"I run hills in Midwest Illinois, and it's hard for me to leave the house without a gaiter mask," Wagener says. "They are lightweight and breathable, so I can pull it up over the lower half of my face if needed to protect myself from the cold wind, bugs, and even the sun."

If snow or ice is in the forecast, consider traction devices to put on your shoes—or at least wear winter running shoes. According to Melia Garza, an RRCA-certified running coach, traction devices are essential for running in icy conditions.

"When you don't have proper traction, your running gait changes and you become more susceptible to injury," she says. "Traction devices give you the confidence to maintain your natural running form, greater ability to stay on track with your training, and greater protection from injury."

Hats

A lightweight billed running hat may be one of the most overlooked pieces of running gear. In addition to shielding your scalp and face from the sun and helping keep flyaway hairs away from your eyes, they're a true gift when running in the rain.

"Whenever the forecast calls for rain, a hat with a bill becomes a must-have," says Garza. "The bill prevents the water from running down your face and into your eyes. This not only keeps you more comfortable but is also important for safety,"

Sunglasses

High-quality sunglasses are running essentials you can leave home without, but shouldn't. Clearly, they protect your eyes from the sun and harmful UV rays on bright days, but they can also help reduce glare and keep dust, dirt, and wind from irritating your eyes. They're also an ideal gift for runners, regardless of the weather or season.

If you tend to run on trails or in areas with low-hanging branches, sunglasses add a protective layer if a wayward bramble or twig catches your face and you're less likely to end up with an injured eye.

Look for lightweight sunglasses with stay-put features to keep them from bouncing and sliding. And of course, ensure they offer 100% protection from UVA and UVB rays.

Anti-Chaffing Roll-Ons

If you've ever experienced running-related chaffing, you know how important it is to keep anti-chaffing creams or roll-ons in your gym bag.

"Outside of the usual running necessities, I can't leave the house without a swipe or two of anti-chafe balms," says Amanda Mae Renkel, UESCA-certified running coach and the owner of Mae's Miles and Music.

Renkel suggests stashing a small tube in your fuel belt. You never know when you might need it.

"Although I usually chafe in the same spots when it does happen, I've also experienced a few unforeseen occurrences, like when a new sports bra rubs the wrong way," she says. "Having that anti-chafe balm available to lessen the burn is crucial."

Sunscreen

Sunscreen is a running essential you shouldn't leave home without, even on a cloudy day. Look for sports-specific sunblock with an SPF of at least 30 for greater protection.

"I have turned around and gone back home to get my sunscreen before practice," says Chari Hawkins, Team USA Track & Field Runner, who won the 2022 women's pentathlon at the US Indoor National Championships. "It's such a big deal to me; I cannot not have it,"

If you have sensitive skin, or if you always seem to end up with sunscreen in your eyes (despite the brand's stay-put promises), there are things you can do to remedy the situation. Meredy Carlstone, an avid runner and former physical education teacher in North Texas suggests using sunscreen designated for babies so it won't burn your eyes.

GPS or Fitness Watch

Accurately tracking your runs for time and distance can help you monitor your progress. But that's not all fitness watches can do.

This essential running gear can monitor your heart rate and oxygen saturation while tracking your exact GPS location. They can even be used to assess changes in altitude throughout your run. You can integrate music, payment, and email apps to function like a wallet and mini-computer on your wrist.

According to the American College of Sports Medicine's survey of fitness trends, wearable technology is the No. 1 ranking trend.

While some of the big names in the field (for example Garmin, Polar, Fitbit, and Apple Watch) remain top-ranking running watches, it's worthwhile to check out the features of other, lesser-known brands making their way into the market.

Water Bottle or Hydration Vest

If your runs take place outdoors—especially if you're running long distances in the heat or at higher altitudes—have a game plan for hydration. Many runners need to test different styles of water bottles or hydration packs to find the one that works for them.

Hand-held bottles, waist packs, and backpack-style packs are among the running essentials on the market. Many runners choose to wear water containers.

"The one item I rarely run without is a hydration vest," says Greg Wilson, a runner who has participated in 15 marathons. "If I'm running more than 75 minutes, I tend to reach for the vest. I usually only throw the equivalent of a single water bottle in it unless I am going much further, but the pockets are why I really like it.

Wilson says he uses the vest to carry his car key, phone, drink, and toilet paper. If he is going on a particularly long run, he might stuff it with more running gear like food and dry clothes. A running backpack is another great option if you want more storage capacity.

Headphones

There's no denying that logging mile after mile on the road or trails is tough, which is why workout headphones are so crucial for helping pass the time. Most Bluetooth headphones integrate with your phone to let you answer calls or listen to voice messages without breaking stride.

Wireless headphone options can track heart rate and provide running feedback. Remember that noise-canceling versions may not be safe when you're running outside.

"For headphones, even on the trails, you have to be vigilant and aware of wildlife and other trail users, especially mountain bikers on single trails," says Alexa Lampasona, a trail runner based in Boise, ID. "That's why I have Aftershox, which are bone-conduction headphones so I can still hear my surroundings."

Running Belts, Arm Bands, and Accessories

If you prefer not to use a hydration pack to tote extra gear, try using a running belt or armband to stash running essentials.

"Something to carry my phone in is key," says Jen Steele, a running coach.

Steele says she doesn't leave home without her running belt. These belts and armbands are also good for storing energy chews, single-use packets of sunscreen, anti-chaffing gel, band-aids, keys, credit cards, and cash.

For those running during their menstrual cycle, try period cups or discs that collect menses for up to 12 hours daily. This can help reduce the likelihood of an accident during your run.

Safety Gear and Reflective Accessories

Remain visible while outdoors with reflective running gear.

"If you're running while it's dark out, it's important to wear visibility and reflective gear as a precaution to help drivers see you," says Bell. "Since your arms, ankles, and feet move the most while running, place key reflective pieces there to make it easier for drivers to identify you as a moving pedestrian."

Consider wearing blinking lights on the front and back of your body by clipping them to your reflective vest.

"And always wear a headlamp or carry a flashlight, even if you're running in a well-lit area," Bell adds. "This will illuminate your path and also alert oncoming traffic. "

If you find yourself in a scary situation with a dog, wild animal, or another person, having running safety gear with you is also important.

"I must recommend every runner, especially women, carry a personal safety device," says Whitney Heins, a VDOT certified running coach and the founder of The Mother Runners. "There's a long list of items, from small weapons to alarms and spray, but I personally recommend two: a Run Angel alarm, which sounds a very loud alarm and contacts your emergency contacts should you be in trouble, and a Defender Ring, which can injure an assailant and collect DNA."

A Word From Verywell

When heading out for a bare-bones run, running essentials include comfortable shoes, socks, and weather-appropriate apparel. As you build your habit, you'll discover which running gear you want to carry and which you need to stay comfortable and safe. So before you spend lots of cash on running accessories, allow yourself time and space to develop your arsenal of must-have running gear.