Running Essentials: Shoes, Gear and What to Bring to a Run Club

Running is one of the cheapest sports there is. You need a pair of proper running shoes and clothes you can move in. Everything else is optional. Here is what is actually worth having for running in Los Angeles.

Running shoes

Shoes are the one thing worth getting right. Running shoes are built to absorb impact and flex in the right places; fashion sneakers, court shoes and old gym shoes are not.

How to choose

• Go to a running store. Staff will often watch you jog and suggest a few pairs. Many LA run clubs are hosted by running stores, so you can combine the two.
• Comfort first. The best shoe is the one that feels good from the first step. Ignore the colour and the price tag.
• Leave a thumb's width of space in front of your longest toe. Feet swell on longer runs.
• Try them on in the afternoon, with the socks you run in.

Road or trail shoes?

Road shoes cover almost all of LA running: sidewalks, the beach path, the LA River and Griffith Park fire roads. Trail shoes have deeper grip and a tougher upper for rocky single track in the Santa Monica Mountains or the San Gabriels. If you are just starting, buy road shoes. See our trail running clubs when you are ready for more.

When to replace them

A common guideline is every 300 to 500 miles. If you run 10 miles a week, that is roughly every 6 to 12 months. Flat-feeling cushioning or new aches in your knees or shins are a sign it is time.

What to wear in LA

LA weather is kind to runners, but it changes by neighborhood and time of day. The coast can be 15 degrees cooler than the Valley, and May and June mornings by the beach are often grey and cool under the marine layer.

• Technical fabrics, not cotton. Synthetic or merino shirts and socks pull sweat away; cotton gets heavy and rubs.
• Running socks. Cheap and the best blister prevention there is.
• A light layer for early mornings, evenings in winter and the coast. Tie it around your waist once you warm up.
• Dress for 10 to 15 degrees warmer than the temperature outside. If you are comfortable standing still, you will be hot by mile one.

Sun and water

LA sun is strong all year. For daytime runs, wear sunscreen and a cap or visor, and sunglasses if you like them. In summer, inland runs in the Valley, Pasadena and the San Gabriel Valley can get very hot by mid-morning, which is why so many clubs there meet early.

For runs under about 45 minutes in mild weather, most people do not need to carry water. In heat, on trails, or for longer runs, bring a handheld bottle or a light vest. The beach path has fountains; most trails do not.

Running after dark

From November to February it is dark before most evening runs start. Be easy to see: a reflective vest or details on your clothes, and a small clip-on light or headlamp. Run with the group on unlit stretches. See all evening run clubs.

Nice to have, not needed

• A running watch. Fun for tracking pace and distance, but your phone does the same job to start.
• Anti-chafe balm. Worth it once runs get longer than about 45 minutes.
• A running belt for your phone, keys and card.
• A foam roller for tight calves and thighs.

First run club checklist

• Running shoes and running socks
• Phone, keys and a card in a pocket or belt
• Water if it is warm or the run is longer than 45 minutes
• Sunscreen and a cap for daytime runs
• A light or reflective layer after dark
• A dry shirt or layer for afterwards