I run about 500 km a month, my marathon best is under 2:30, and I picked these seriously. This is my conclusion as of Oct 21, 2026. To start running, all you need is four things: shoes, wear (top and bottom) and socks. At official prices they come to JPY 29,720. A cap, a watch, earphones and sunglasses can wait until after you've started running. I lined up the six items in the order to buy them, with the running total as you add each one.
The Shoe Nerd's top pick
Spend on shoes first. Earphones and sunglasses can come last. The reason is that shoes are the only gear between your foot and the ground, and for the rest you find out what's missing after you run. At 500 km a month I still add one piece of gear, run in it for two weeks, and then decide on the next. The shoes are the ASICS GT-2000 15 (JPY 16,500, 252g), and the top, shorts and socks are mont-bell and Tabio staples. For JPY 29,720 you can start running.
Key points
- The 4 items to start running (shoes, shirt, shorts and socks) come to JPY 29,720 at official prices
- Add a cap (29g, JPY 3,800) and it's JPY 33,520. A watch is the Polar Pacer under JPY 30,000 (JPY 29,700), for a total of JPY 63,220
- Earphones and sunglasses come after you've started running. Adding them brings the total to JPY 103,450
You don't have to buy everything on the day you start running
You start looking up gear, and the list of things to buy balloons: shoes, wear, a watch, earphones. But what you need on day one isn't that much.
This article splits what you need into "4 items to start running" and "4 items to add after you run." I lined them up at official prices, down to the running total as you add each one.
How I Chose: What Running Beginners Need
I decided on three points, not on what sells.
| Criteria | Reason |
|---|---|
| 1. Do you need it on the day you start? | Things you need go first. For things you can run without, buy them once you feel they're missing |
| 2. Light | For things you wear, the longer you run, the more the lightness counts |
| 3. A reasonable official price | To keep the loss small if you don't stick with it |
The 4 Items to Start Running: Shoes, Shirt, Shorts and Socks
| Gear | Pick | Notes | Official price |
|---|---|---|---|
| 1. Shoes | ASICS GT-2000 15 | 252g. A stability shoe that also comes in wide | JPY 16,500 |
| 2. Shirt | mont-bell Cool Light T | 80g. Polyester that wicks sweat and spreads it out | JPY 4,000 |
| 3. Shorts | mont-bell Cross Runner Shorts Light | 98g. Six pockets | JPY 6,800 |
| 4. Socks | Tabio Racing Run Pro five-toe socks | Thin. 18% cotton | JPY 2,420 |
| Total of the 4 items | JPY 29,720 | ||
The shoes are No. 1 in the running shoes for beginners article. At JPY 16,500 and 252g, they come in standard and wide.
Image: Rakuten Ichiba
ASICS GT-2000 15
Lowest price on Rakuten Ichiba: JPY 11,550 (as of 10/20). Some shops ask up to JPY 19,800. Prices change daily. Shoes are best tried on in the evening, when your feet swell, with your usual socks. Fit varies by brand, so check the return and exchange terms on the shop page before you buy.
RecommendedSee it on Rakuten IchibaFor wear, start with light pieces that wick sweat
I went with mont-bell staples for the shirt and shorts. The shirt wicks sweat and spreads it out, and the shorts have six pockets for keys and coins. Choose the sleeveless shirt (63g) and, with the shorts (98g) and the mont-bell five-toe socks (57g), the three pieces come to 218g.
Image: Rakuten Ichiba
mont-bell Cool Light T and Sleeveless Shirt
Lowest price on Rakuten Ichiba: JPY 5,400 (as of 10/20). Some shops ask up to JPY 6,500. Prices change daily. For apparel, compare the maker's size chart (height, chest, waist) with your own measurements. If in doubt, check the shop's return and exchange terms.
RecommendedSee it on Rakuten Ichiba
Image: Rakuten Ichiba
mont-bell Cross Runner Shorts Light
Lowest price on Rakuten Ichiba: JPY 7,900 (as of 10/20). Some shops ask up to JPY 10,880. Prices change daily. For apparel, compare the maker's size chart (height, chest, waist) with your own measurements. If in doubt, check the shop's return and exchange terms.
RecommendedSee it on Rakuten IchibaA comparison of 12 pieces, including other brands, is in the running wear article.
For socks, start with a thin five-toe pair low in cotton
Socks are what reduce rubbing between your foot and your shoe. This article picks the Tabio Racing Run Pro, a thin pair with 18% cotton. Five-toe socks stop the slipping between your toes.
If Tabio shows as sold out, the mont-bell KAMICO Cross Runner 5-toe socks (JPY 2,300) are a substitute.
Image: Rakuten Ichiba
Tabio Racing Run Pro five-toe socks
Lowest price on Rakuten Ichiba: JPY 2,420 (as of 10/20). Prices change daily. For apparel, compare the maker's size chart (height, chest, waist) with your own measurements. If in doubt, check the shop's return and exchange terms.
RecommendedSee it on Rakuten IchibaThe material percentages for 12 pairs are in the running socks article.
The 4 Items to Add After You Run: Cap, Watch, Earphones and Sunglasses
Scroll the table sideways →
| Gear | Pick | Notes | Official price | Running total |
|---|---|---|---|---|
| 5. Cap | mont-bell WIC.Cool Light Cap | 29g. Brim 6.0cm | JPY 3,800 | JPY 33,520 |
| 6. Watch | Polar Pacer | 40g. 32 hours of GPS | JPY 29,700 | JPY 63,220 |
| 7. Earphones | Shokz OpenRun Air 2 | 26.4g. Bone-conduction, leaving your ears open | JPY 19,880 | JPY 83,100 |
| 8. Sunglasses | SWANS Airless-Core2 photochromic | 20g. Blocks 99.9% or more of UV | JPY 20,350 | JPY 103,450 |
Cap: A 29g Cap Before Summer
A cap is for sun and sweat. The mont-bell WIC.Cool Light Cap weighs 29g with a 6.0cm brim. The lighter the thing on your head, the less you notice it.
Image: Rakuten Ichiba
mont-bell WIC.Cool Light Cap
Lowest price on Rakuten Ichiba: JPY 4,800 (as of 10/20). Prices change daily.
RecommendedSee it on Rakuten IchibaA comparison of 12 caps by weight and brim length is in the running cap article.
Watch: Once You Want to See Your Pace on Your Wrist
If a phone app works for you, you can add a watch later. To start under JPY 30,000, the Polar Pacer (40g, 32 hours of GPS). If you want a beginner coaching feature, the Garmin Forerunner 70 is a candidate.
Image: Rakuten Ichiba
Polar Pacer
Lowest price on Rakuten is JPY 29,700 (as of 10/20), ranging up to JPY 67,621 depending on the shop. Prices change daily.
RecommendedSee it on Rakuten IchibaA comparison of 5 is in the running watches for beginners article.
Earphones and Sunglasses: Last of All
With earphones that leave your ears open, you can hear cars and bikes coming from behind. The Shokz OpenRun Air 2 weighs 26.4g and is IP67 waterproof. For sunglasses, the SWANS Airless-Core2 photochromic is 20g. For both, it isn't too late once you've started running and think "it'd be nice to have."
Image: Rakuten Ichiba
Shokz OpenRun Air 2 (bone conduction earphones)
Lowest price on Rakuten is JPY 19,880 (as of 10/20), ranging up to JPY 23,965 depending on the shop. Prices change daily.
RecommendedSee it on Rakuten Ichiba
Image: Rakuten Ichiba
SWANS Airless-Core2 Photochromic Mirror Lens Model
Lowest price on Rakuten is JPY 14,709 (as of 10/20), ranging up to JPY 20,350 depending on the shop. Prices change daily.
RecommendedSee it on Rakuten IchibaDetails are in the earphones article and the sunglasses article.
Quick Guide: What to Buy at Each Budget
| Budget | What to get |
|---|---|
| About JPY 30,000 (JPY 29,720) | Shoes, shirt, shorts and socks |
| About JPY 34,000 (JPY 33,520) | Plus a cap |
| About JPY 63,000 (JPY 63,220) | Plus the Polar Pacer |
| About JPY 103,000 (JPY 103,450) | Everything (with earphones and sunglasses) |
Who is it for?
- Good fit: people about to start running, and people who don't want to buy all their gear at once.
If you already run, the quicker route is to review just your shoes and socks first. You can pick shoes by use in Best Running Shoes: 10 Pairs.
FAQ
What do I need as a running beginner?
On the day you start, you need 4 things: shoes, a shirt, shorts and socks. With the picks in this article, the total at official prices is JPY 29,720.
How much does it cost to start running?
The minimum 4 items come to about JPY 30,000. Add a cap and it's JPY 33,520; add a watch (Polar Pacer) and it's JPY 63,220.
Do I need a running watch from the start?
No. If a phone app works for you, you can add one later. The time to buy is when you want to see your pace on your wrist.
Can I just wear clothes I already have?
You can start in a T-shirt and shorts you already own. If you're going to buy running gear first, make it shoes and socks. For wear, it's fine to choose after you've run a few times and know what bothers you.
Can I run in my everyday shoes?
If you're going to run more, running shoes are the quicker route. Match the length to your usual shoe size, and if the fit is tight, choose a wide before going up in length.
Gear in this article
Ads and images: Rakuten IchibaSources
- ASICS news release: GT-2000 15 (Jul 29, 2026)
- mont-bell official: Cool Light T Men's
- mont-bell official: Cross Runner Shorts Light Men's
- Tabio official: Racing Run Pro five-toe socks
- mont-bell official: WIC.Cool Light Cap (#1118686)
- Polar Japan official: Pacer
- Shokz official Japan: OpenRun Air 2
- SWANS official Japan: Airless-Core2 Photochromic Mirror Lens Model (SACR2-1066Z)
