What you actually need for your first 5K
There are 659 5K races on the Canadian calendar right now, which makes it far and away the easiest distance to find near you. The good news about kit is that you need almost none of it. Here is what beginner reviewers actually recommend, roughly in the order it is worth spending money — and the things you can safely ignore until running sticks.
Buy the shoes. Skip the rest until you have run for a month and know whether you enjoy it. Nearly everything marketed at new runners solves a problem you do not have yet, and the one thing that genuinely reduces injury risk — a shoe that fits your foot and your gait — is also the one thing you cannot judge from a website.
What reviewers recommend for beginners
CNN Underscored reviews beginner kit.
Nike Pegasus 41
The safe first shoe“Balances cushioning, responsiveness and durability” — CNN Underscored
The most-recommended beginner trainer, and fine for everything from a first jog to a first 5K.
daily trainerFind it on Amazon.caBrooks Ghost 16
The comfortable alternative“The comfort pick” — CNN Underscored
If the Pegasus feels firm underfoot, this is the other shoe every shop will hand you.
daily trainerFind it on Amazon.caA handheld or belt bottle
Worth it past 45 minutes“Recommended once runs pass 45 minutes” — CNN Underscored
Below that you do not need to carry water in Canadian conditions, whatever the shop says.
A GPS watch or a phone app
Useful, not essential“Highly recommended rather than required” — CNN Underscored
A free app does the same job as a watch for a first 5K. Spend the money on the shoes instead.
What you can skip for now: compression wear, energy gels, a foam roller, a heart-rate strap and anything described as recovery technology. None of them will change a 5K. Reflective gear is the one exception if you run early or late, which in a Canadian winter means almost everyone.
Then go and find the race
Then pick one. There are 659 5Ks to choose from — find the ones nearest you, or read how to choose and finish a first 5K. Many of them run a shorter kids' distance on the same morning too, which is a good reason to make it a family outing rather than a solo errand.
Good to know
- Do I need running shoes, or will any trainers do?
- For a single 5K, trainers you already own will get you round. If you plan to keep running, proper running shoes fitted to your gait are the one purchase worth making early — it is the difference between a hobby and an injury.
- Should I buy shoes online or in a shop?
- In a shop, for your first pair. Fit varies enormously between brands and a shop will watch you run and swap models until something suits. Once you know what fits you, buying the same model online later is easy.
- How much should I expect to spend?
- One pair of shoes, and that is genuinely it for a first 5K. Everything else on this page is optional and most of it stays optional for a long time.
Links to Amazon.ca are affiliate links and RaceFinder may earn a commission as an Amazon Associate — it never changes what we list or what you pay. Verdicts belong to the outlets credited above; follow the links for the full reviews, which are worth your time. If you can, buy from a running store near you and try things on.