Top 5 Gear Items for Runners

If you’re new to running, you may be a bit overwhelmed by all the gear and lingo that gets thrown around by the more experienced runners. That’s ok! Running, just like any new skill, takes time to make progress, but also requires some gear so you can be comfortable as you start logging some miles. You may wonder if you really need everything that experienced runners talk about, or if it’s fine to start out with a few basics. We’ll help you understand what you truly need when you’re just getting started and what you may want to add as you tackle more miles.


One of the many great things about running is that it is one of the cheapest sports or exercises you can do. There is very little investment in equipment and gear and it can be done anywhere. Vacation? Lace up those shoes! Work Trip? Explore the downtown area! 10 extra minutes before the kids need to be picked up? You guessed it, get a run in! The more serious you become about running and the longer your running distances become, the more gear you will need. For instance, marathon runners will likely want to invest in a hydration pack or fuel belt, along with gels and sports drinks. If you are brand new to the sport or stick to shorter distances, however, there is very little you will need to get started.

First, let’s talk about the necessary items. All you really need is a pair of good running sneakers—something comfortable to wear while you run—and, for us women, a good sports bra is very important. Seriously, that’s it. Everything else is easy like Sunday morning. 


Shoes: All you really need to get going is a good pair of shoes. They don’t have to be expensive, and they don’t have to have all kinds of features, or flames on the sides (however, that would be cool), but don’t underestimate the importance of a decent running shoe. The best thing to do is go to a specialty running store and have an employee fit you for a proper pair of shoes. To do this, they will watch you run and ask you about your running and injury history (if any) and find the pair of shoes that are best for you. Expect to pay around $100 for a pair of running shoes. It may sound like a lot of money, but remember that this is the only equipment you need and definitely the most important! Having a good pair of running shoes can be essential to your running success, and happiness. Take care of those feet, which will then help care for your knees, your back and so on. 

Clothes: As Kaia athletes we often say there is no such thing as bad weather, only bad clothing. This statement is never more true than with running. Don’t cross off running from your list because it is hot or cold, simply dress for the weather. Running will be more comfortable for you when you wear a shirt or tank top made of wicking fabric, a comfortable pair of shorts, capris, or tights, a good pair of wicking socks (NOT cotton), and for the women, a supportive and comfortable sports bra. Try selecting clothes that don’t ride up or chafe when you run. When dressing for a run, dress as if it is 15 degrees warmer outside. Your body will warm up quickly once you get moving, and you want to be comfortable rather than too hot.

Watch: One piece of gear that many runners like to use is a watch. If you’re just starting out, there is no need to invest in a GPS watch or heart rate monitor or anything fancy. At the beginning, you’ll only need the watch to keep track of how long you’re running, not how fast. Your emphasis as a new runner should be on the effort and time of your outings, not your speed. If you really want to know how long you are gone for, or want to time laps on a track, a basic $10 digital watch will suffice. If you have a smart phone and want to know the distance of your runs, there are dozens of apps that use GPS technology that you can use while you are running. There are also dozens of activity trackers, calorie counters, and music apps that many runners like to use because they can be motivating to get out the door

Sports Bra: Wait, wasn’t a sports bra already mentioned under the “clothes” section? Yes! And it begs repeating! Even if your lady friends are smallish, a good sports bra can make or break a running routine, trust us. Our breasts and gravity can pose a real challenge, the stakes get higher when you exercise. With each running stride, breasts move not only up and down but also side to side and in and out, tracing a butterfly pattern, or a swarm of angry bees if they aren’t held in place. Unsupported, the average A cup travels about an inch and a half in each direction, and a D cup bounces two to three inches. Do we have your attention yet? Let’s talk about how to choose the perfect sports bra. Sports bra support comes from three points on a sports bra: the straps, the cups, and the band, including the side panels. This three-step dressing room experiment is a great test for how to choose the perfect sports bra:

Straps: Hold the top of one strap and the center of the corresponding cup, then pull. Whether they’re adjustable or not, the less stretchy the front straps, the more motion control they’ll provide.

Cups: Repeat a similar stretch test by tugging the top and bottom of each cup; the less give, the more motion control. Then put on the bra. Whether it’s a compression or an encapsulation style, the cup should hold the whole breast—no spillage. If it doesn’t, choose the next larger cup size.

Band and side panels: Slide a finger under the band between your breasts; you should not be able to pull it more than an inch from your chest. (For an adjustable band style, set the clasp on the first eyelet; if you have to use the last eyelet to get a snug fit, you’re better off with a smaller band.) Next, reach your arms overhead; if the band creeps up, it’s too big. In both cases, pick a smaller size


Positive Mental Attitude: While maintaining a positive mental attitude is technically not a piece of gear, we strongly believe it should be something you pack along with you on every run. Whether you are new to running, or gunning for a personal best, or even just recovering from injury, the powers of positive thought should never be underestimated. Running can be double-edged sword. The great thing with running is you will have lots of time, alone with your thoughts…the bad thing also is, you will have lots of time, alone with your thoughts. There will be times before, during or after a run you might need to give yourself a little pep-talk, or use positive self-talk or affirmations. This involves replacing any negative statements with positive ones. For example you could try a simple one like, “I can’t do this” and change it into ‘I can do this’, ‘You got this!’. You can also develop a positive mantra that you repeat to yourself throughout a race or training run. Try writing a positive statement on the inside of your wrist, or on a small piece of paper so that you can look at it during a race or training run and focus on it mentally or even say it out loud if that helps. 

We know that exercise is medicine, therefore running should be the number one choice (or at least 2 or 3) to keep people healthy and happy.  Numerous studies have shown that running can prevent heart disease, type 2 diabetes, high blood pressure and stroke, to name a few.  Just hearing that we can ward off a few health issues has us wanting to lace up our running shoes and stomp some pavement. Another enticing fact is that running has been shown to benefit mental health, sleep quality and concentration.  Whenever you hear someone comment about the ‘runners high’ they are referring to the rush of ‘feel good’ hormones that get released after a run.  They are powerful enough to instantly elevate someone from depression and keep your mood uplifted for hours following a run. So what are you waiting for? Get out there, get those miles and all those smiles!


Coach Amber


7 Day Reset

We’ve incorporated inspiration and motivation to help you rock all 7 days. In the next 7 days you will make shifts in your mind and body that will boost your metabolism, improve sleep and increase energy.


This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!


Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.


TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.


Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!


Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.


Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.


Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia


Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.


Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!


Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

Try a Week Free