After two decades of pounding pavement and coaching many runners, I've learned that success isn't just about logging miles, it's about having the right gear to support and make the journey even more enjoyable. I have put together a list of running accessories for men or women, which also make great gift ideas.
With personal bests of 15:09 for 5K, 31:13 for 10K, and 1:09 for the half marathon, I've tested countless accessories in pursuit of marginal gains and maximum comfort.
This guide will walk you through the essential running accessories that can genuinely improve your performance, comfort, and enjoyment based on real-world testing and coaching experience.
The Foundation: Essential Accessories Every Runner Needs
GPS Running Watch: Your Training Partner
Why it matters: A GPS watch transforms your running from guesswork to data-driven training. It's the difference between "I think I ran about 6 miles" and knowing your exact pace, distance, and heart rate zones.
My recommendation: The Coros Pace 2 has been my go-to for years. It offers exceptional battery life, accurate tracking, and training metrics that rival watches costing twice as much. The interface is clean, the build quality is solid, and it doesn't try to be a smartphone on your wrist.
Top tip: Don't get overwhelmed by features. Focus on pace, distance, and heart rate initially. Advanced metrics like training load and VO2 max become valuable as you develop as a runner.
Running Sunglasses: Protect Your Performance
Why they're crucial: Beyond UV protection, quality running sunglasses reduce eye strain and fatigue, especially during long runs. Squinting for an hour can create unnecessary tension.
My choice: Oakley with Prizm Road lenses. I use these all the time. The lens technology enhances contrast and visibility, making it easier to spot potholes, curbs, and other road hazards. They stay put during intense efforts and don't fog up.
Some things to look for:
- Wraparound design for peripheral coverage
- Non-slip nose pads and temple grips
- Impact-resistant lenses
- Lightweight construction
Running Cap: Your Weather Shield
A good running cap is about more than looking the part; it's great to protect you in a variety of conditions.
Summer benefits: It helps to protect your scalp from UV damage, keeps sweat out of your eyes, and provides crucial shade that can lower your perceived effort.
Winter benefits: Prevents heat loss (you lose significant heat through your head) and keeps rain/snow out of your eyes.
Features to look for:
- Moisture-wicking fabric
- Adjustable back closure
- Lightweight construction
- Reflective elements for visibility
My pick: Look for caps with mesh panels for ventilation and a curved brim that won't catch wind.
Know your Zones: External Heart Rate Monitor
Consistently improving as a runner requires careful planning. As such, training at different paces and zones and ensuring you are optimizing recovery runs, for example, becomes vital.
Top Features to look for in a heart rate monitor.
- Compatibility with your GPS watch - so you can see the heart rate data on your runs
- Long battery life or rechargeable battery
- Quick connectivity
- Comfortable and not distracting
My favorite - I really love the Coros strap. I find I don't even notice I am wearing it. The device is rechargeable, and it gives me valuable insights into my training.
Fueling and Hydration: The Energy Equation
Pre-Run Fuel: The Moka Pot Method
Here's something most running guides won't tell you: the ritual of pre-run preparation is as important as the run itself.
My morning routine includes brewing coffee with a moka pot, and there's science behind this preference.
While the impact of caffeine on performance can vary amongst individuals. I have found a positive effect for myself, I tend to just have one cup before a race or morning session. The Moka pot delivers a consistent, strong brew that's perfect for timing your caffeine intake.
The timing: I have my coffee 1 hour before heading out, allowing time for caffeine absorption.
During-Run Nutrition: Energy Gels and Alternatives
For runs longer than 90 minutes, your body needs additional fuel. This is where energy gels become essential.
When to use them: I tend to start fueling 45-60 minutes into long runs, then every 30-45 minutes thereafter. If you are going to run a half marathon or marathon, practicing your nutrition is so important.
Top choices:
- Maurten Gel 100: Used by elite athletes, easy on the stomach
- SIS Go Isotonic: No water needed, great for races
On the Run: Running Belts and Handheld Options
Running belts are ideal for longer training runs when you need to carry fluids, gels, and essentials without the bulk of a backpack. Also, if you want to carry your phone or some money for longer runs, a running belt can be a great addition to your kit list.
What to look for:
- Bounce-free design with multiple attachment points
- Easy-access pockets for gels and phone
- Adjustable waist sizing
- Reflective elements
My recommendation: There are multiple options out there. I would try not to spend much on these as many cheaper options will still do a good job. However, ensure it can hold what you are looking for. For example, check the size of your phone.
Recovery and Maintenance: The Unsung Heroes
Massage Gun: Recovery Revolution
A massage gun can be super useful before and after running. After years of foam rolling (which I still do), percussion therapy offers targeted relief that's hard to match.
How I use a Massage gun:
I tend to use it for 30-60 seconds per muscle group. I will use it briefly before runs for activation and after a longer use for recovery. There is no need to overdo it, though 10 minutes normally works for me. I focus on large muscle groups: quads, hamstrings, calves, glutes.
Budget consideration: You don't need a $400 Theragun. Mid-range options around $100-150 provide excellent value.
Compression Gear: The Science of Squeeze
Compression socks and sleeves aren't just for recovery, they can be used during runs, too. Paula Radcliffe famously used to use compression socks during most of her races.
How I use: I do not use compression gear when running but will use it after a hard workout or sometimes the day before a race; I don't use it for long, probably about 1 hour. I find it can really help my legs freshen up.
Options - There are full tights, socks, and long leg sleeves. There's a variety of options out there, depending on personal preference.
Prime your Muscles: The Foam Roller
Using a foam roller on Hamstrings
This simple cylindrical tool has really helped how I approach recovery, injury prevention, and performance optimization.
Foam rolling is a form of self-myofascial release that uses your body weight and a cylindrical foam tool to apply pressure to tight muscles and connective tissue. Think of it as giving yourself a massage that targets the fascia, the thin layer of connective tissue that surrounds your muscles.
Features to look for
- Size - For example, my foam roller is quite large, I tend to use mine at home before training, however, you can find much smaller ones, which are more portable
- Surface - A range of surfaces is available, from smooth to those with nodules and a more textured surface for specific trigger points.
- Density - Soft, medium and hard, this then effects the pressure a happy medium is my recommendation.
Mistakes to Avoid
- Rolling Too Fast: This defeats the purpose; take your time over the muscles and allow them to relax.
- Ignoring Pain Signals: Discomfort is normal, but sharp or severe pain means you should stop or reduce pressure.
- Only Rolling When You're Sore: Prevention is better than treatment. Make it part of your regular routine.
Seasonal Essentials: Adapting to Mother Nature
Summer Running: Beat the Heat
Sunglasses: Non-negotiable for UV protection and performance
Cooling towels: Pre-soak and wear around your neck. Great for hot gym sessions
Ice vests: For extreme heat training (though most recreational runners won't need this)
Electrolyte replacement: Increase sodium intake for runs over an hour
Winter Running: Embrace the Elements
Warm headgear becomes crucial when temperatures drop below 40°F (4°C). You lose 40% of your body heat through your head and neck.
Buff or neck gaiter: Versatile piece that can be worn multiple ways
- Full face coverage in extreme cold
- Neck warmer for moderate temperatures
- Headband when it's just slightly chilly
Warm hat essentials:
- Moisture-wicking material (avoid cotton)
- Ear coverage
- Reflective elements for early morning/evening runs
- Thin enough to fit under a hood if needed
Layering strategy: Base layer (moisture-wicking), insulating layer (warmth), outer layer (wind/water protection).
Tech and Safety: Stay Connected and Visible
Headphones: The Audio Advantage
The right headphones can transform your running experience, but safety should never be compromised.
Bone-conduction headphones are my top recommendation for road running. They deliver audio through vibrations, leaving your ears open to hear traffic, other runners, and environmental sounds.
Top picks:
Traditional options: If you prefer in-ear, look for models with ambient sound modes or use only one earbud in traffic areas.
Visibility Gear: Be Seen to Be Safe
Reflective elements should be standard on all your running gear, but additional visibility accessories are crucial for early morning and evening runs.
Essential items:
- LED clip-on lights (front and back)
- Reflective vest or belt
- Light-up armbands
- Headlamp for trail running or poorly lit areas
Building Your Arsenal: A Phased Approach
Phase 1: The Starter Kit ($200-300)
- Basic GPS watch (Garmin Forerunner 45)
- Running sunglasses
- Running cap
- Basic running belt
Phase 2: The Committed Runner ($500-700)
- Upgrade to Coros Pace 2 or similar
- Quality sunglasses (Oakley Prizm)
- Massage gun
- Heart Rate Monitor
- Seasonal gear (buff, warm hat)
Phase 3: The Performance Seeker ($800-1200)
- Premium GPS watch with advanced metrics
- Multiple seasonal accessories
- Professional massage gun
- Power meter
Common Mistakes to Avoid
Buying everything at once: Start with essentials and add gear as you identify specific needs.
Focusing on advanced metrics too early: Master the basics (pace, distance, heart rate zones) before diving into training load and recovery metrics.
Ignoring comfort for features: The best accessory is one you'll actually use consistently.
Overdressing for the weather: You should feel slightly cold at the start. Normally, after a mile, you will have started to warm up.
Neglecting safety gear: Visibility accessories aren't optional for early morning or evening runs.
The Bottom Line: Invest in What Matters
After 20 years of running and coaching, I've learned that the best accessories are the ones that solve real problems in your training.
A GPS watch helps you train smarter. Quality sunglasses reduce fatigue and protect your eyes. A massage gun speeds recovery between hard sessions.
But remember: accessories support your running, they don't make you a runner.
The most important gear is still a good pair of running shoes or even carbon-plated shoes for raceday, and staying committed to your training.
Start with the essentials, listen to your body, and add gear as you identify specific needs. Your running journey is unique, and your gear should reflect that.
Finally, some of the kits mentioned are fine to purchase secondhand; look on social media or the marketplaces, and you may find a great deal, while I wouldn't recommend buying running shoes. In this way, certainly, running accessories, you may find a bargain.
