Running is one of the favorite sports for many: unlike other activities, you do not need a big investment (as long as you do not go crazy with shopping), you can do it anywhere and it helps you to get in shape. In theory there is nothing essential, except for good shoes (and I would add an effort test to rule out possible problems), but the truth is that when we start running we never seem to have enough accessories.

We are talking about novice runners: it is clear that if you are going to run a marathon or if you are going to do a long distance in mountain, you will need some additional accessories that, without a doubt, can improve your training and your experience as a runner. But, if I’m starting to run, do I really need all these accessories?

Compression garments: The great misunderstood

The compression garments, among which we can find t-shirts, tights, but mainly musleras and shin guards in the case of runners, are those that, thanks to their fabric, compress the muscle, facilitating the venous return and improving the oxygenation of the tissues.

It is true that studies have shown that compression stockings improve the performance of runners, delaying the onset of fatigue. In addition, they are also useful in improving the recovery of athletes.

But are they a good accessory for a novice runner? In general, the compression stockings are interested in races of medium-long distance, precisely to be able to delay the appearance of fatigue when we have traveled a few kilometers. If you are a novice runner and you are currently working on shorter runs, save that money for other more useful accessories: you will have time to wear compression garments when you increase your mileage.

Elastic laces, leave it to the triathletes

Another of the accessories seen in many runners that have just begun are the elastic cords : it is, as the name implies, a few elastic rubber cords with a single closure at the end. They fit very quickly and with a very simple gesture, that’s why they are used by triathletes, who need to change their shoes very quickly in the transitions.

Does it make sense for a novice runner to change the laces that come from the factory in the sneakers by elastic cords? In principle, if we are starting to run and we do not have triathlete aspirations, it is not necessary . It can be very cool and is an investment not very expensive (they are not more than 10 euros, in any case), but necessary are not, that’s for sure.

Gels and energy drinks: Only for long runs

Gels, jelly beans, energy drinks … The market has a lot of possibilities when what we are looking for is renewing forces during our training. We know that hydration and nutrition are very important parts of every athlete , but sometimes we go hand in hand products specifically designed for endurance athletes when we are still new.

One of these cases is that of energy gels : it would not be the first time I see runners in a race of 5 or 10 kilometers consuming gels in the middle of the route, when it is totally unnecessary. Glucose gels, or energy gums (easier to take on the run) make sense as long as we face long distances in which we deplete our body’s glycogen stores. If you are a rookie runner and for the moment you focus on short distances, focus on bringing adequate food and forget about them for now.

On energy drinks to recover, recently said that indiscriminate use is made of them, when in fact most of the time water is sufficient as a replacement drink. We should not forget that these energy drinks, besides water and electrolytes, usually contain a lot of sugar so moderating their consumption is always a good idea.

Other expendable accessories

• Front of light: unless you go to run the mountain at night, the front becomes quite expendable. You can make yourself visible through reflective garments(in fact, most runners’ garments, including slippers, often have some reflective element) and, before running in dark places, we recommend that you do so in sufficiently bright places. If you are a city runner there is no major problem.
• State-of-the-art heart rate monitor: you just started, do not complicate yourself. If you want to control your heart rate and you do not want to leave a lot of money in the process, you do not have to buy a watch with an optical pulse meter integrated into the wrist: the chest straps work perfectly (often better than heart rate meters in the wrist) and also tend to be less expensive. If you want a GPS, you can always use mobile apps like Strava, Runtastic, Nike + Run Club or Runkeeper.
• Hydration Backpack: Seriously, if you’re starting you’re not going to do many miles and it does not pay for you to carry a hydration pack. Be sure to hydrate well before you leave and when you arrive , and it will be more than enough.

During your first months as a runner, invest in good sneakers, a test of effort, learning the technique of running and adding kilometers: when you accumulate training and experiences and plan medium and long distance races, it will make more sense to have the right accessories.