Getting Started Guide
Everything you need to know before you start running — shoes, gear, mindset, and how to avoid the most common beginner mistakes.
Overview
Starting a fitness journey can feel overwhelming. This guide covers everything you need to know before your first run so you can start with confidence.
Essential Gear Checklist
| Item | Priority | Budget Option | Ideal Option |
|---|---|---|---|
| Running Shoes | Must-have | £40–60 from sports shop | £80–130 from specialist running store (fitted) |
| Moisture-Wicking Top | Must-have | Any polyester sports top | Running-specific technical top |
| Running Shorts/Leggings | Must-have | Basic sports shorts | Anti-chafe running shorts with liner |
| Sports Bra | Must-have (if applicable) | Supportive sports bra | High-impact running bra |
| Socks | Important | Any sports socks | Padded running socks (avoid cotton) |
| Watch/Phone | Helpful | Use phone timer | GPS sports watch |
| Water Bottle | Helpful | Any reusable bottle | Handheld running bottle |
| Reflective Gear | Important for dark runs | Reflective slap band | Reflective vest or LED clip |
Common Beginner Mistakes
| Mistake | Why It's Bad | What to Do Instead |
|---|---|---|
| Running too fast | Burnout, injury, hating running | Run at conversation pace |
| Skipping rest days | Overtraining, injury | Follow plan rest days religiously |
| Doing too much too soon | Shin splints, stress fractures | Increase weekly mileage by max 10% |
| Ignoring pain | Turns minor issue into major injury | Stop and assess — rest if needed |
| Comparing to others | Demotivation | Focus on YOUR progress only |
| Wrong shoes | Blisters, knee pain, discomfort | Get properly fitted at a running shop |
The Talk Test
The simplest way to know if you're running at the right pace:
| Can You... | Effort Level | Action |
|---|---|---|
| Sing a song? | Too easy | Speed up slightly |
| Have a conversation? | Perfect | Stay at this pace |
| Only say a few words? | Too hard | Slow down or walk |
| Can't speak at all? | Way too hard | Walk until recovered |
Building the Habit
The hardest part of running isn't the running — it's getting out the door. Here's how to build the habit:
- Set a specific time — "I run at 7am on Mon, Wed, Fri"
- Lay out your kit the night before
- Start ridiculously small — even 10 minutes counts
- Track your runs — seeing progress is motivating
- Find your why — write down why you started and read it when motivation dips
What's Next?
Ready to start? Pick your plan:
- Completely new to exercise? Start with Walking to Running
- Ready to run? Jump into Couch to 5K
- Already have a base? Try our 5K to 10K plan