Running gear for every level: watches, water and carry

What to buy first, by level

Running gear should grow with your long run, not ahead of it. The published plans we build the site around make that easy to see: each level adds one new question, and one new piece of kit to answer it.

Couch-to-5K: a way to carry your phone

The NHS Couch to 5K plan coaches you through an app on your phone, and its kit advice is short: clothes you're comfortable moving in, running shoes that support your feet, a supportive bra if you need one, and, if you don't have a pocket, "a running armband can help." That's genuinely the whole list. A watch is optional, and water on the run isn't on the NHS list at all. Start with how to carry a phone while running, or go straight to our best running belts.

10K: when a watch starts to help

Hal Higdon's Novice 10K writes its runs in miles, with a weekend run that builds from 3 to 5.5. Knowing when you've covered the distance is where a GPS watch starts to earn its place. Our best running watches for beginners are ranked for exactly this stage, and do I need a running watch? explains what your phone already covers. If the case size is what is holding you up, the same shortlist is re-ranked by published case size, weight and wrist range in best running watches for women and best running watches for men.

Half marathon: the water question

Higdon's Novice 1 Half Marathon builds the long run to 10 miles, and that's when carrying water becomes a real question. A handheld bottle or a belt with a flask can cover a 10-mile run, especially with a refill on the way. Our guide to how to carry water while running shows how to work out how much you need from published hydration guidance, not guesswork, and hydration vest vs belt settles the carry. If a bottle in one hand is all you want, our best handheld water bottles ranks five from 12 oz to 20 oz on strap, pocket and insulation.

Marathon: the full kit

Higdon's Novice 1 Marathon runs 18 weeks with a long run that peaks at 20 miles. This is where the bigger purchases make sense: a GPS watch built for marathon training, with the battery and load tools for 18 weeks; a hydration vest for long runs without refills; and running socks that hold up over 20 miles, with our guide to preventing blisters when running. Choosing between the two biggest watch brands? Read Garmin vs COROS. Choosing between the two premium Garmins? Garmin Forerunner 570 vs 970 shows that the core running features are identical, and what the gap actually buys is maps, four metrics and 14 extra grams. And when the clocks go back, best winter running gear ranks the base layer, mittens, tights, socks and lights that keep a dark, cold season running, in the order worth buying them. For the other end of the light problem, best running sunglasses ranks six pairs on published weight and lens type, from a first cheap pair to a full shield. For what happens after the run, best foam roller for runners ranks six rollers by density and length, and says plainly what the research found foam rolling actually does; when the problem is one stubborn calf knot rather than two whole legs, best massage gun for runners ranks five devices on the published amplitude, weight and battery figures the makers actually print.

How running gear divides

• Watches record distance, pace and time. Entry watches give a new runner a plan on the wrist; marathon watches add maps, multi-band GPS and training-load tools.
• Water comes in three sizes of commitment: handheld bottles, belts that carry up to about a liter, and vests that carry more, plus a layer.
• Carry means belts and armbands for the phone, keys and gels, the one piece of gear every level needs.
• Socks and blister care matter more the longer you run, and most of all on 18- and 20-mile long runs.

What decides the price

Makers sell watches in ranges, from entry-level to flagship, and each step up the range adds features for longer distances: more battery, onboard maps, music storage, multi-band satellite modes, training-load tools and tougher materials. Garmin's current flagship Forerunner, the 970, adds a sapphire lens and titanium bezel; its entry-level Forerunner 70 keeps the running coach and drops the rest. An entry watch covers everything a 5K or 10K plan asks.

Water and carry gear steps up the same way. Vests differ in capacity, in what's included (flasks, a reservoir or neither) and in their fit and adjustment systems; belts differ in pockets and whether they hold a flask. So the question to ask of any upgrade is simple: does my current long run need what it adds?

The most common mistake: marathon kit for a 5K

The easiest way to waste money on running gear is to buy for the race you might run someday. A 12-liter vest that its maker rates for ultra distance, or a flagship watch with maps and a flashlight, does nothing on a 30-minute Couch-to-5K run except add weight and complexity. Buy for the plan you're on, and upgrade when your long run outgrows what you have. Every pick on this site carries level badges (C25K, 10K, HALF, MARATHON) so you can see at a glance which runner it suits, and how we pick explains the scoring.

Buying for a runner?

Our gift guides are written for the person buying, not the runner: what lands, what fits without a sizing gamble, and what to check first. Start with the best gifts for runners, or go by level with gifts for new runners and gifts for marathon runners.

Shoes and gear for your level

Gear is the smaller half of the story; shoes come first. Each level hub pairs the right shoes with the gear on this page: Couch-to-5K for your first shoes and phone carry, 5K and 10K for your first races and first watch, half marathon for the long-run rotation and water plan, and marathon for the full training block and race day.