Running gear by level: new, regular and long-distance runners

Your level is about time on your feet, not speed. A walker covering 5 miles at a time has the same needs for socks, shoes and water as a runner covering it faster, and often more time out in the weather. Use the kit that matches how long you are out, not how fast you go.

No watch yet: the X Challenge app on your phone records the distance, and the belt holds the phone without bounce. This kit covers LOKI or ODIN, walking or running. If money is tight, buy the shoes and socks now and wear any light T-shirt and shorts you already own.

What you can skip at this level: a watch, a water bottle for runs under an hour in mild weather, gels, and anything with “pro” in the name. What you should not skip: shoes that fit and running socks. Those two make the first weeks comfortable enough that you keep going.

A few months in, runs get longer and the first shoe is often worn. The NOVABLAST 6 adds cushioning for longer days. The Forerunner 70 shows pace and heart rate without the phone. The waist pack carries a small flask for runs over an hour or on hot days, and a box of gels lets you practice fueling before you need it.

This is also the level to buy a second pair of shoes if you run four days a week. Alternating two pairs gives each one a day to dry out, and you notice sooner when one is wearing out.

For half marathon training and beyond, the Ghost 18 is a durable daily shoe for high mileage. The Forerunner 570 gives training-load feedback and enough GPS battery for the longest runs. A race vest carries water, gels, a phone and a layer. LMNT is a high-sodium electrolyte for hot or very long runs; the Maurten gels are for fueling on the move.

At this level, test everything on long training runs before a big day: the vest fit, the gels, the drink mix, the socks over two hours. Small rubs at mile 3 become blisters by mile 12.

• Carbon-plated racing shoes. They are built for racing, not for learning to run.
• A premium watch before you know you will keep running.
• Compression gear, insoles and gadgets, unless a specific problem calls for them.
• A full new wardrobe. Two or three sets of running clothes cover most weeks.
• Specialist recovery gadgets. Sleep, easy days and a stretch do more for a beginner than any device.

Upgrade when the gear holds you back, not on a schedule. Signs: the shoes feel flat after 300 to 500 miles, you are thirsty on long runs, or you keep reaching for the phone to check pace. A multi-week goal is a good point to reassess. A long challenge such as TURTLE, at about 1.7 km a day over 39 days, is easier on feet with two pairs of shoes in rotation, so each pair dries out between runs.

Not every upgrade costs money. Moving your long run to the cooler part of the day, planning a loop past a fountain, or carrying a gel in a shorts pocket can solve the same problem as new gear.

• Can I buy the kit in pieces? Yes. Start with shoes and socks, and add the rest as runs get longer.
• Do walkers need the same gear? Mostly. A cushioned walking or running shoe and good socks matter most.
• What if I am between levels? Start from the lower kit and add the one piece that fixes what bothers you most, such as thirst or sore feet.
• Women’s versions? Every brand here sells a women’s version of the shoes and clothes at about the same list price.
• When do I need gels? Usually only for runs longer than about 75 to 90 minutes. See energy gels for running.
• Is a hydration vest overkill? For runs under 90 minutes, usually. A handheld or belt is enough until long runs pass that point.

Prices are list prices at the brand’s own store on the day checked. They change, and sales are common, so check the live page before you buy. We picked by specs, fit notes and price; we have not run in every item. These are suggestions; you do not need a whole kit. See also gear by budget, gear by brand and how to carry water when running.