What do you need to start running?

Running is a pretty simple activity and, despite what advertisers would have you believe, you really need very little in order to get started. Like starting anything new, it’s easy to get overwhelmed by the array of equipment on offer and use this as an excuse to put off something we’re scared to start. I’m going to boil it down for you and show you how little you need.

Shoes

If you’re a complete beginner, I would have you starting with running just 1 minute at a time and repeating 10 times with a walk break in between. So, while it’s great to have a comfy pair of running shoes, your first week can easily be done with an old pair of trainers you have at the back of your cupboard.

Clothes

For women, I’d recommend a sports bra but this is just personal preference to make it more comfortable. There’s no reason you can’t run in a regular bra (or with no bra at all for that matter). Most women will feel more comfortable with some support though.

Other than that, just wear whatever you’re comfortable in: an old pair of leggings and a tshirt, some tracksuit bottoms you painted the house in, or a new high-tec wicking outfit that’s going to inspire you. I turned up to my first ever gym session in a Beastie Boys t-shirt and leggings. Anything goes this week.

Watch

At the start, you’ll measure your runs based on time. So a digital watch with a stopwatch function is handy. Alternatively you can use the timer on your phone or download an interval timer app. One of my beginner runners used to use her kitchen timer stuffed in her bra, there really is no need to spend hundreds of pounds at this stage.

Somewhere to run

Treadmill, park, round the block – it’s really up to you. Find somewhere flat for your first few runs, avoid routes that involve road crossings as much as possible and choose well-lit areas after dark. And, to answer a question I get a lot, YES treadmill running is still running and still counts.

A plan

I started running 10 years ago with no plan and no idea what I was doing. And I quickly picked up injuries. Just heading out and running as far as you can before stopping is not the way to progress safely or efficiently. You. An use the 0-5k plan I’ve developed over years of helping hundreds of beginner runners to their first 5k, or you can find a plan of your liking. But, have a plan and start ticking off those sessions.

And that’s all you really need! So there really is no excuse not to get started straight away. As you run more, you’ll probably want to upgrade those trainers to something more suitable, you’ll find out what clothing you prefer to run in and might treat yourself to a flashier watch. But for now, there should be nothing holding you back from taking those first steps.  Good luck!