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Running is cheap to start. Here’s a practical list, sorted by how much you actually need each item.
Must-haves
1. Running shoes
The only item worth spending a little on. Comfort matters most. See our guide to choosing running shoes.
2. Socks that don’t cause blisters
Cotton socks hold sweat, and wet skin blisters easily. Synthetic or wool-blend running socks stay drier. A few pairs of running socks (Amazon.in, opens in a new tab) make a noticeable difference in humid weather.
3. Light, quick-drying clothes
A polyester or similar technical T-shirt and shorts or tights. They don’t need to be branded running kit; many sportswear basics work well. Women should wear a supportive high-impact sports bra (Amazon.in, opens in a new tab).
Very useful in Kerala
- A cap or visor to keep sun and sweat out of your eyes: running caps (Amazon.in, opens in a new tab).
- Anti-chafe balm for thighs, underarms and anywhere clothing rubs, especially in humidity: anti-chafing balm (Amazon.in, opens in a new tab).
- Reflective or bright clothing if you run before sunrise or after dark: a reflective vest (Amazon.in, opens in a new tab) or LED armband.
- A way to carry water once runs go past an hour: a handheld bottle (Amazon.in, opens in a new tab) or waist belt (Amazon.in, opens in a new tab).
Nice to have later
- A GPS watch. Helpful for pacing once you start training for a race. Your phone with a free app does the job at first.
- A phone armband or running belt so your phone isn’t bouncing in your pocket.
- A foam roller for self-massage. Pleasant, but not essential.
Things you can skip
- Supplements and gels for runs under an hour. Normal food and water are enough.
- Compression gear, unless you simply find it comfortable.
- Carbon-plated racing shoes. Built for racing fast, not for learning to run.
Safety essentials
Carry some form of ID and an emergency contact, especially on solo runs. Many phones let you show emergency information on the lock screen. Read more in Running safely on Kerala roads.
Frequently asked questions
Do I need a GPS watch to start running?
No. A free phone app or simply timing your runs is enough when you're starting. A watch becomes more useful when you train for a race.
What should I wear for running in humid weather?
Light-coloured, loose, quick-drying synthetic fabrics, plus moisture-wicking socks and a cap. Avoid heavy cotton.
This article is general information, not medical advice. If you have a health condition, are pregnant, or are returning from injury, talk to a doctor or physiotherapist before starting a new training plan. Read our editorial policy.
Ashkar is a marathoner and Procam Slam achiever, having completed all four Procam International races in a single season. Ashkar writes KeralaRunners’ training guides, combining race experience with published research and guidelines. Health topics are checked against the evidence; see our editorial policy.
