Choose Your Running Gear

Having the right training gear is essential for performance, comfort, and injury prevention. This post will guide you through the key factors to consider when choosing your running shoes and gear.

#1: Key Features to Consider

Focus on these features when selecting running shoes:

• Cushioning: Affects comfort and shock absorption.
• Heel-to-Toe Drop: High drop aids heel cushioning; low drop promotes a natural stride.
• Fit: Ensure a secure but comfortable fit.
• Breathability: Look for mesh uppers to keep feet cool.
• Durability: Reinforced areas are essential for high-mileage runners.

Knowing your foot type helps in selecting supportive shoes:

• Neutral Arches: Natural shock absorption; neutral shoes with moderate cushioning work well.
• High Arches: Feet roll outward (supination); need extra cushioning for shock absorption.
• Flat Feet: Arches collapse inward (overpronation); stability or motion control shoes are best.

How to tell your foot type:

Wet Foot Test

1. Wet the bottom of your foot.
2. Step onto a piece of cardboard or a paper bag.
3. Look at the footprint:

1. Neutral arch: You see a clear curve along the inside of the foot with about half the arch showing.
2. High arch: Very narrow band or almost no connection between heel and forefoot.
3. Flat foot: Most of the foot is visible with little to no inward curve.

Shoe Wear Pattern

• Neutral: Even wear across the middle of the forefoot and slightly toward the outside of the heel.
• High arch / supination: More wear along the outer edge.
• Flat / overpronation: More wear on the inside edge of the heel and forefoot.

#2: Tips for Trying On Running Shoes

• Try on shoes in the afternoon when feet are swollen.
• Wear running socks for accurate fit.
• Test them by walking or jogging.
• Consider cushioning based on your strike style.

#3: When to Replace Your Running Shoes

Replace shoes every 300-500 miles or if you notice:

• Worn Out Soles
• Loss of Cushioning
• Uneven Wear

Most training apps let you add footwear to keep track of mileage.

Pro Tip: Schedule a visit with Fleet Feet to go through their Outfitting Process which includes a 3D foot scan and a gait analysis (if you have a neutral gait, if you pronate or supinate). They'll walk you through several shoe and insole options based on the results of those tests. I'm not sponsored or paid by them.

Pro Tip: If you want a full catalog of 900+ sneaker reviews, check out RunRepeat. They do in-depth technical breakdowns, compare similar models side-by-side and have tons of pictures (including cutting shoes in half to show you how the average foot sits in it).

Running Sneakers

Here's five models to start with. Return what doesn't work and find what's best for you. I personally use the ASICS GEL-CUMULUS 27 and the Allbirds Tree Dasher 2.

#1: Nike Air Zoom Pegasus 40

Extremely versatile, great for daily runs and long distances. It offers a balance of comfort, durability, and support, making it a reliable all-around option for most runners.

#2: Brooks Ghost 15

Renowned for its soft cushioning and smooth ride, it’s a great choice for neutral runners, whether you're running short distances or marathons.

#3: Hoka Clifton 9

Maximal cushioning with lightweight construction, ideal for those needing extra shock absorption without compromising comfort or speed.

#4: Saucony Endorphin Speed 4

A lightweight and responsive shoe with a nylon plate for speed, making it ideal for tempo runs or race days.

#5: Asics Gel-Nimbus 25

Exceptional support and cushioning, particularly for runners with high arches or those needing a softer, more forgiving ride.

Running Sandals

Don't knock it till you try it. They're inspired by the huaraches used by Mexican and Native American indigenous runners. I've found that running sandals help strengthen my sense of balance and proprioception. I personally use the Xero Genesis Sandals.

Consider the following:

• Sole Thickness: Thinner soles mimic barefoot; thicker soles offer cushioning.
• Strap Design: Should fit securely without chafing.
• Traction: Essential for trails or uneven surfaces.
• Arch Support: Beneficial for certain foot types.
• Durability: Look for quality materials like Vibram soles.

Here's five models to start with.

#1: Luna Sandals Mono Winged

Designed by ultra-runner Barefoot Ted, these sandals are great for long-distance running, offering excellent grip, comfort, and a minimalist design.

#2: Xero Shoes Z-Trail EV

Super lightweight and flexible, the Z-Trail is perfect for trail running or road running, with a durable, barefoot-style design.

#3: Bedrock Cairn 3D Pro II

Known for their secure fit and rugged construction, these sandals provide great traction and comfort on both trails and roads.

#4: Shamma Sandals Warriors

Minimalist and ultra-lightweight, these sandals offer a more natural feel while running, making them perfect for those looking to transition into barefoot-style running.

1. GPS Watch or Running App

Why you need it: Tracking pace, distance, heart rate, and splits is the foundation of getting better. A GPS watch gives you real-time feedback and makes your training feel intentional instead of “vibes-based cardio.”

What to get — Watches: Garmin Forerunner, Coros Pace, or Apple Watch. Most Garmins are excellent, and the Apple Watch is “good enough” for 90% of runners.

What to get — Apps: Strava, Nike Run Club, Runkeeper, or Runna (which was recently acquired by Strava).

What I use: G-Shock GBD-H2000 + Strava. For everything I use, check out Equipment:

Equipment | Sendō

My current training gear: running shoes, pack, apps, and more.

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2. Hydration Gear

Why you need it: Hydration isn’t optional—especially once your runs go beyond a few miles or the temperature spikes. Good hydration gear keeps your hands free and your performance stable.

What to get: Handheld bottles for short runs, hydration belts for mid-distance, or hydration vests for long runs and trail days.

3. Foam Roller & Massage Tools

Why you need it: Recovery is where the actual improvement happens. Foam rolling and massage tools help loosen tight muscles, improve mobility, and keep injuries from sneaking up on you.

What to get: Standard foam rollers, massage sticks, or massage guns like the Hypervolt or Theragun.

4. Running Hat or Visor

Why you need it: A lightweight hat keeps the sun off your face and helps regulate heat. Plus, it stops sweat from running into your eyes.

What to get: Moisture-wicking materials with good ventilation. Depending on where you're running, no shame in breaking out the bucket hat.

5. Running Sunglasses

Why you need them: Your eyes deserve the same protection as your skin. Sunglasses reduce glare, improve comfort, and keep you focused on the run—not squinting at the horizon.

What to get: Lightweight, UV-protected shades from brands like Goodr or Oakley.

6. Running Belt or Waist Pack

Why you need it: Carry your phone, keys, gels, and other essentials without feeling like you’re lugging around a backpack. A good belt disappears while you run.

What to get: Sleek options like the FlipBelt or Nathan belts.

7. Reflective Gear & Lights

Why you need it: If you run before sunrise or after sunset, being visible is non-negotiable. Reflective gear ensures drivers (and cyclists) see you.

What to get: Reflective vests, bands, clip-on lights, or a simple chest light setup.

8. Compression Gear

Why you need it: Compression socks or sleeves can help circulation, reduce muscle fatigue, and speed up recovery. Some runners wear them mid-run; others swear by them post-run.

What to get: Calf sleeves or compression socks for long runs or recovery days.

9. Running Gloves

Why you need them: Cold hands = miserable run. Running gloves keep your fingers warm without turning your hands into mini saunas.

What to get: Lightweight gloves with moisture-wicking fabric and touch-screen compatibility.

10. Running Jacket or Windbreaker

Why you need it: A solid lightweight running jacket shields you from wind, rain, and sudden weather changes while staying breathable.

What to get: Water- and wind-resistant layers like the Patagonia Houdini or Nike Shield.

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