Quick answer: To start running you really only need a proper pair of running shoes, some sweat-wicking socks and clothes you can move in. Begin with three short run-walk sessions a week, build up slowly over six weeks, and aim to finish each session feeling like you could have done a bit more.
Running is one of the cheapest and simplest sports to take up, but a few smart choices at the start make a big difference to whether you stick with it. Here is the kit worth buying, the kit you can skip, and a plan that has worked for plenty of our own customers and staff.
Running kit checklist: the essentials
- Running shoes. The one item worth spending on. A cushioned neutral road shoe suits most beginners. Our road running shoes range is the best place to start.
- Running socks. Thin, sweat-wicking socks with no thick seams help prevent blisters far better than cotton. Browse our socks.
- Technical T-shirt. Synthetic fabrics dry quickly and do not get heavy with sweat.
- Shorts, tights or joggers. Whatever lets you move freely. Tights or leggings are handy in winter.
- Sports bra for women: a supportive fit makes running much more comfortable.
- Water bottle for after your run, or during longer ones. See our water bottles.
Nice to have (but you can skip at first)
- A lightweight jacket for wind and drizzle.
- Something hi-vis or reflective for dark mornings and evenings.
- Gloves and a hat for winter runs.
- A watch or phone app to time your intervals.
Skip anything expensive until you know running is for you. Good shoes and socks are the only things that genuinely affect comfort and injury risk early on.
How to start running: the run-walk method
The most common beginner mistake is going out too fast and too far, finishing exhausted and sore, and giving up within a fortnight. Run-walk intervals fix this. You alternate short jogs with walking breaks, and gradually shift the balance towards running.
Run at a pace where you could still talk in short sentences. If you cannot, slow down. Slow is fine; slow is how everyone starts.
A simple 6-week beginner running plan
Do three sessions a week with a rest day between each, for example Monday, Wednesday and Saturday. Every session starts with a five-minute brisk walk to warm up and ends with a five-minute walk to cool down.
| Week | Each session (after warm-up) | Total running |
|---|---|---|
| 1 | Run 1 min, walk 2 min. Repeat 6 times | 6 min |
| 2 | Run 2 min, walk 2 min. Repeat 5 times | 10 min |
| 3 | Run 3 min, walk 1.5 min. Repeat 5 times | 15 min |
| 4 | Run 5 min, walk 1.5 min. Repeat 4 times | 20 min |
| 5 | Run 8 min, walk 1 min. Repeat 3 times | 24 min |
| 6 | Run 15 min, walk 1 min, run 10 min, then finish with a continuous 30 min run on the final session | 25 to 30 min |
If a week feels too hard, repeat it. There is no prize for finishing in six weeks rather than eight, and repeating a week is far better than picking up an injury.
Beginner running tips that make a difference
- Keep it easy. Nearly all your running should feel comfortable.
- Be consistent. Three short runs a week beats one long one.
- Listen to niggles. Mild muscle soreness is normal. Sharp pain or pain that gets worse as you run is a sign to stop and rest.
- Pick flat routes at first, and save hills for later.
- Join a group. Free weekly 5K events and local beginner groups are a great way to stay motivated.
Top picks from Central Sports
- Adidas Runfalcon 5 Women - White/Silver/Black, £36.67 at time of writing. A neutral, good-value shoe for your first few weeks.
- Hoka Clifton 10 Women - Black/White, £94.99 at time of writing. Well cushioned for when you are ready to step up your mileage.
- 1000 Mile Repreve Run Anklet Socks Twin Pack Women's, £12.40 at time of writing. Purpose-made running socks to help keep blisters away.
- On Running Core Run Sock Low 2 Pack, £18.52 at time of writing. Low-cut running socks from On.
- On Running 5" Core Shorts Women - Black, £28.81 at time of writing. Lightweight shorts for training runs.
- Nike Big Mouth 2.0 Water Bottle 22oz, £8.00 at time of writing. A simple bottle for rehydrating after your run.
FAQs
How often should a beginner run?
Three times a week, with a rest day in between, is ideal. It gives your muscles, tendons and joints time to adapt.
Is it OK to walk during a run?
Yes. Run-walk is one of the best ways to build fitness safely, and plenty of experienced runners still use walk breaks on long runs.
Do I need special running shoes to start?
We strongly recommend them. Fashion trainers and court shoes are not designed for repeated forward impact, and proper running shoes reduce the chance of early aches and pains.
How long until running gets easier?
Most people notice a real difference within three to four weeks of consistent running. Stick with it through the awkward first fortnight.
Whatever pace you start at, the right shoes make it more enjoyable. Find your first pair in our running shoes collection, with free UK delivery on orders over £65.
Related guides: How to Choose Running Shoes: A Beginner's Guide | When to Replace Running Shoes (and How to Make Them Last)
