If you're looking to kick-start your fitness journey this new year, the NHS Couch to 5K app could be just what you need. This handy tool takes you from a complete novice to running a 5k in nine weeks, although the timeframe can be tailored to suit your current fitness level.
It's an ideal starting point if you're new to running or haven't laced up your trainers in a while. But remember, the right gear is as crucial as the training itself to prevent injuries and ensure comfort during your runs, which ultimately helps keep you motivated.
From the shoes you wear to the headphones you use, every item can affect your running experience. So, we've compiled a list of top items to shop for that will keep you comfortable, safe and – most importantly – enjoying your run.
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The right trainers
Women's Nike Running Air Zoom Pegasus 41, £78.50 at ASOS (was £129.99)
Pegasus 41 Road Running Shoes Mens, £110 (was £129.99)
The right pair of trainers is a vital part of your running kit. While it's advisable to visit a specialist store for things like gait analysis to find the perfect style for you, beginners can start with a simple, comfortable and supportive pair of running trainers, reports the Mirror.
The Nike Pegasus 41 trainers are a hit among fitness enthusiasts and have been praised by numerous sports websites for their unique design. They boast react foam and Zoom Air units at the front and back, providing a springy, cushioned feel to minimise impact. Plus, they're lightweight and flexible to ward off any discomfort. They also feature a mid-foot band for extra support and stability.
A good pair of socks
Sweaty Betty Lightweight Trainer Socks 3 Pack, £10 (was £20)
It might seem obvious, but a decent pair of socks is key to avoiding friction and blisters. You need a pair that won't roll down or chafe, will minimise sweating and if they offer a bit more support, even better. Sweaty Betty's Trainer Socks come with arch support, a ribbed ankle cuff to prevent rubbing, and are crafted from a sweat-wicking recycled fabric.
A supportive sports bra
Goodmove Ultimate Support Non Wired Sports Bra A-E, £26
Wearing the wrong workout clothes can seriously affect your exercise routine – especially when it comes to bras. Regardless of your bust size, you need to provide it with some extra support, particularly during high-impact activities like running. Not only does it make running more comfortable, but it also prevents future problems such as aches, strains or bad backs.
This Goodmove sports bra is perfect for high-impact workouts, available in band sizes 32-42 and cup sizes A to E. It's moisture-wicking, unwired, and features padded cups for extra support and comfort. Plus, it fastens with a front zip, so you won't need an additional workout just to put it on or take it off.
Some comfortable leggings
Sweaty Betty Zero Gravity Illuminate Running Tight, £47.50 (was £95)
Given the amount of movement involved in running, you'll want ultra-comfortable leggings like these. They're made from a lightweight Italian fabric that dries quickly and features an adjustable high waist, back zip pocket, and two slip pockets for your phone.
They also have a reflective detailing which not only helps keep you safe whilst running in the dark, but also mimics kinesiology tape for added support and compression. Plus, for a little extra lift, they have a bum-sculpting fit, and were voted 'BestLeggings' byWomen's Running Awards.
Easy-to-wear headphones
SHOKZ OpenRun Pro Bone Conduction Headphones, £109 (was £159.99)
These Shokz are ideal for those using the Couch to 5K app. The app guides you through your run, telling you when to walk, jog, and cool down, so you'll need headphones that allow you to hear these instructions clearly, as well as listen to music or podcasts. However, running with noise-cancelling headphones can be risky as they block out ambient sounds.
That's why we're big fans of these bone conduction headphones from Shokz. They let you stay fully aware of your surroundings and keep you safe, all while still enjoying your favourite app, music or podcast crystal clear.
