So you’re thinking about starting running? First of all – YESSSSS!!!
Let’s get this straight from the beginning, whether you use the run/walk method, you run a shade faster than walking, or run continuously: you are a runner.
That said, walking into a running store (or scrolling online) can make it feel like you need a small fortune to get started.
The truth? You only need a few things to begin – and everything else can come later (if at all).
HERE ARE THE 5 THINGS YOU ACTUALLY NEED TO START RUNNING
1. Proper running shoes
This is your one essential investment. The right pair will support your feet, help prevent injury, and make running way more comfortable.
I highly recommend getting fitted at a proper running store – they’ll assess your stride and recommend the best shoe for your body and goals.
If you don’t have a local store nearby, check online as many running retailers now offer virtual fittings.
Please don’t just buy a pair online because they’re a cute colour.
You need shoes that support you properly. I cannot stress this enough: runners who wear the wrong shoes almost always end up injured.
2. A supportive bra
This one’s for the ladies: don’t skip the high-impact sports bra. A good one will reduce bounce, protect delicate tissue, and help you feel more confident.
You don’t need to spend a fortune – but do make sure it’s designed for high-impact activities.
Technically, with shoes and a sports bra, you can start running today.
The next three items are “nice to haves” that you’ll likely want as you settle into a routine:
3. A way to track your runs
This could be a GPS watch or a free app like MapMyRun or Strava.
Not only will it help you see how far you’ve gone, but it can also alert you when it’s time to switch between your run/walk intervals.
Tracking your runs can be surprisingly motivating – and it helps you spot progress over time (especially on the days it feels like you’re not improving, even though you are).
4. A water bottle or running belt
Staying hydrated is key, especially during longer or warmer runs.
You can start with any bottle you’ve got at home. But eventually, a running belt makes things easier – you can carry water, your phone, keys, and ID.
My recommendation is to avoid Velcro belts (they tend to slide or snag); I personally love the Nathan brand for clip-style belts.
5. Moisture-wicking clothing
While you can run in regular sweats or tees, moisture-wicking clothing keeps you cooler and helps prevent chafing.
No need to go full-brand-name – many high street brands have great options at lower prices.
Bonus points for:
Light colours for summer
Reflective strips for visibility
EVERYTHING ELSE CAN WAIT
For example, things like headlamps, hydration packs, visors, running gels, or rain jackets can come later, if you need them.
For now? Keep it simple. Lace up and get out the door.
Ready to start but want a bit more support?
If you’re new to running and looking for a zero-pressure, judgement-free way to build up to your first 5K, I’ve got something for you.
The Zero to 5K Run Club starts this September!
It’s designed for brand-new runners (yes, even if you’re nervous).
You’ll get structure, community, and coaching support to keep you moving forward – even on the tough days.
Want to hear when doors open? [Join the waitlist here]
You’ve got this. And I’ve got your back.
