You don’t need expensive gear.
You don’t need to be fit.
And you definitely don’t need to call yourself “a runner” before you start.
If you want to start running, you can literally just start running.
This mini-series will take you from “I want to be a runner” to becoming a regular runner, one simple step at a time.
Today, we’re starting with the basics: what you actually need to get going.
If you’re going to spend money on anything, make it your running shoes.
Running in shoes that aren’t designed for running can lead to foot pain, ankle pain, and injuries that make you want to quit before you’ve even started.
A decent pair of running shoes doesn’t have to cost a fortune, and it definitely doesn’t have to be a specific brand. I’ve never been loyal to one brand. I’ve run in everything from New Balance to Saucony. There are lots of good options out there.
What matters is:
They feel comfortable.
They support your feet.
They’re lightweight.
If possible, go to a proper running shop. Many will watch you run on a treadmill and recommend a shoe that suits your gait and foot shape.
And here’s a money-saving tip: don’t buy the latest model. Last year’s discounted version is often just as good.
A good pair of running shoes should last you for miles and miles. Mine often lasted a year or even two.
Visit a running shop if you can.
Try several pairs on.
Buy the pair that feels best, not the pair with the biggest logo.
Consider bright or reflective colours if you’ll be running in the dark.
I don’t want gear to become a barrier.
You do not need professional running tights or an expensive outfit.
To start, you need:
Comfortable shorts or trousers that are light and flexible.
A shirt that doesn’t soak up sweat.
That’s it.
A sweatband can be helpful because, trust me, you’re going to sweat. If you wear glasses, it’s even more useful because a sweaty forehead and slipping glasses is annoying as hell.
No sweatband? Tie a piece of cloth around your forehead and call it a day.
And don’t wear your best glasses when you run. Just in case.
Running tights are incredibly comfortable, especially the ones with a zip pocket for your key.
You don’t need them on day one.
But you may end up loving them.
Find one comfortable outfit you can run in.
Don’t buy loads of gear.
Use what you already have and upgrade later if you enjoy running.
This might be the best motivation of all.
If there’s a race near you, sign up.
Even if it’s only 2K.
If you’re feeling a bit more confident, try a 5K.
Give yourself two or three months to prepare, and suddenly your running has a purpose.
You now have a date in the diary.
You have something to work towards.
This is actually how I started taking running seriously.
Search for local races.
Pick one that’s realistic.
Put it in your calendar.
Start preparing.
Running clubs are hugely underrated.
Some are free. Others are very reasonably priced.
You can find them through:
Running shops
Facebook groups
Local community groups
Running clubs aren’t always about running together. Sometimes they’re mainly about exercises and training sessions that help you become a better runner.
You’ll learn:
How to run properly
How to strengthen the right muscles
How to train safely
And you’ll meet people who enjoy the same thing you do.
It’s also simply more fun.
Search for local running groups.
Try one session.
See if it fits your personality and schedule.
You don’t need to run five times a week.
Commit to running once a week.
Even 20 minutes.
That’s enough to start.
The important thing is that it works with your life.
Young kids? Maybe evenings are easier.
A morning person? Run before work.
Find what works for you.
Start with one run a week and build from there.
Very quickly, you’ll start to develop a routine.
Schedule one 20-minute run this week.
Treat it like an appointment.
Keep it simple.
Try to breathe through your nose as much as possible.
At first, it feels strange.
But it gets easier.
Nasal breathing helps filter the air and can improve your breathing efficiency over time.
Don’t worry about perfect technique yet.
That can come later.
During your next walk or run, spend a few minutes focusing on breathing through your nose.
Don’t force it. Just practise.
You don’t need a playlist.
You don’t need headphones.
You don’t even need your phone.
For your first runs, just run.
Listen to your breathing.
Listen to your footsteps.
Get used to the feeling.
If you have a smartwatch, great.
If not, leave the phone at home.
It’s surprisingly freeing.
Try your first few runs without music.
See how it feels.
The most annoying thing is constantly having to stop at traffic lights and crossings.
Try to find places where you can simply keep moving.
The best places are:
Parks
The seafront or promenade
The beach
Long paths without crossings
Quiet countryside trails
Road running is fine too, but ideally avoid busy roads because breathing in traffic fumes isn’t exactly the goal.
Find a route near you that lets you run continuously.
Test it out this week.
Running gives you a dopamine hit.
You can get into a euphoric state and become less aware of your surroundings.
So be careful.
Watch where you’re going.
Look at the ground as well as what’s ahead.
A sprained ankle isn’t fun and can keep you from running for weeks.
If you’re running in the evening:
Wear bright or reflective clothing.
Avoid dark, isolated areas.
Let someone know where you’re going.
And always stay aware of your surroundings.
Choose safe, well-lit routes.
Wear something visible.
Tell someone where you’re running if you’re heading out alone.
To start running, you need:
A good pair of running shoes.
Comfortable clothes.
A place to run.
Twenty minutes.
And a willingness to begin.
Nothing more.
In Part 2, you’ll discover the one thing you must do to keep running even when hitting snooze seems more tempting.
Subscribe so you don’t miss the next article in the series. Your future runner self will thank you.
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