If you’re reading this, it means you’re already thinking about starting your running journey – and you're in the perfect place. Starting out can feel daunting, but we’ll guide you step by step, keep things simple, and help you enjoy the process as you build confidence. Here’s everything you’ll need.
What Do I Need To Start Running
The best thing about running is that you don’t need much to get started. The key is to keep it simple and not overcomplicate things. Here are a few essentials that are truly worth investing in.
Your Phone or Running Watch of Choice
One of the best things about being at the very beginning of your journey is that every week feels easier and you can go a little bit further. Use your phone to track the amount of time or distance you manage to run for each week. Progress feels even better when you can look back at how far you've come.
You don’t need to invest in a smartwatch at the very start of your running journey, using your phone is perfectly fine. But if you already have one, Runna’s new to running plans sync automatically to your device of choice whether it’s an Apple Watch, Coros, Garmin, Suunto, or Fitbit.
A Running Belt, Phone Holder or Running Vest
Not all running kit is complete with pockets to carry the essentials you need when going out for a run. A running belt, phone holder or vest can keep your keys and phone secure and your hands free so you can focus on your running. Use what feels most comfortable for you.
Some Comfortable Running Kit
Dress for comfort and confidence. Feeling good in your gear gives you that extra motivational push. Here are the most important items to invest in when starting running.
Tip: When you head out for a run, try dressing as if it’s about 10°F (5°C) warmer than the actual temperature. You’ll warm up quickly once you start moving, and this helps you avoid feeling overheated or stuck carrying extra layers you don’t need.
Running Top or Vest: A breathable running top or vest will feel more comfortable than a standard cotton top. If you’re running in warm weather, choosing sweat-wicking, lightweight kit is essential.
Running Quarter Zip: If you’re running in cooler weather, a running quarter zip will help keep you warm, but will also be more breathable once you start running. Look for one complete with pockets and thumb warmers like this one.
Running Shorts or Leggings: Running shorts and leggings are specifically designed for free range of motion. Upgrade your standard shorts for breathable running-specific shorts and prepare to breeze through your runs.
Running Socks: You can use ordinary socks, but running socks are specifically designed to provide extra support for vulnerable areas, such as around the achilles and heel, so we highly recommend buying some running socks. For beginners, th They also provide extra grip inside your shoes which helps keep your feet nice and stable.
Sports Bra: We would definitely recommended purchasing a well-fitting, comfortable sports bra to offer support whilst running.
A Supportive Running Shoe
The world of running shoes is overwhelming – there are so many different shoes for different types of runs. As a beginner, it's essential to prioritise comfort, support, stability.
DO:
Visit a professional running store: We recommend a proper fit and gait analysis. Experts can assess how you move and recommend a shoe that offers the right support, helps absorb shock, and reduces impact.
Try on shoes in a half-size or full size up: Your feet naturally move forward and swell slightly while running, so a bit of extra room helps prevent discomfort and blisters.
DON’T:
Start with carbon-plated, speed, or tempo shoes: These models prioritise performance over cushioning, stability and support, and they’re not designed for everyday runners. They'll feel uncomfortable and wearing them too early increases your risk of injury.
Feel like you need a 'shoe rotation': You may have heard this term used to describe having multiple pairs of running shoes for different types of runs. But when you’re just starting out, you don’t need a full rotation. One pair of shoes that feels comfortable, supportive, and suited to your running style is all you need.
Choose your shoes based on looks alone: If they don’t feel comfortable from the start, you won’t enjoy running in them.
Top 3 Running Shoes for Beginners
ASICS Gel Kayano
This is a great shoe for beginners. It offers excellent shock absorption, strong stability, and a comfortable, supportive feeling – ideal for steady paces. Its cushioning and stable base make it especially good for heel strikers, which many beginners naturally are.
New Balance 1080
A hugely popular shoe among the Runna team and an excellent choice for beginner runners, offering ultra-soft, plush cushioning for maximum comfort along with a smooth, bouncy ride.
adidas Supernova Rise
A top pick from Runna Coach (and Olympian!), Steph Davis. This is a versatile daily trainer especially suited for beginner runners, offering plush cushioning and built-in Support Rods to ensure a stable, smooth ride whilst feeling springy.
Extra Nice-to-Haves
Foam Roller or Massage Gun: These are at-home massage tools that helps speed up recovery by easing muscle soreness. The good news is foam rollers are only around $15. Try Runna’s super easy foam rolling routine and your legs will feel much fresher the day after running! Massage guns vary in price, starting at around $30.
BodyGlide,Vaseline or Anti-Chafe Balm: If your skin chafes easily, applying Vaseline, moisturiser or an anti-chafe balm will help reduce friction.
The Mindset to Make it Happen
Starting running means building a new routine and finding a way to fit movement into your life. This takes consistency and dedication! Staying accountable is a challenge, but remember why you started and let your reason power your progress.
How to Stay Motivated
Celebrate Your Progress
All your efforts add up far more than you think. You’ll be amazed at how quickly progress comes when you follow a plan that truly meets you where you are. Log your sessions in the Runna app – we’re with you from your very first walk–run, helping you build momentum and celebrate every win along the way.
Coach Anya's wisdom: "Getting out of the door is the hardest part. Not every day will you feel like going out for your runs, but the reality is as soon as you're out, the motivation will kick in and you'll never regret starting."
Join a Running Community
Staying motivated is so much easier when you’re not doing it alone. With motivation and accountability from our global running community on the Runna app, you’ll have support, encouragement, and cheerleaders every step of the way. For something more local, search for nearby run clubs on Strava, social media, or even ask in your local running shop.
Share Goals with Friends and Family
Telling your friends and family about your running goal helps keep you accountable and gives you a support network to cheer you on. Plus, you might even inspire them to start their own running journey.
Don't Compare to Others
It’s easier said than done, we all fall into the comparison trap sometimes. But your running journey is completely personal, focus on your own progress and grow at your own pace without rushing ahead.
Coach Anya's Top Motivation Tip: "On days you lack motivation, think about what you really want, and why you're doing it. Remember it's a privilege to feel uncomfortable doing something we've chosen to do. On the tough days, try to remember this and keep showing up. It's how you will get consistent."
At Runna, we make accountability easy with training plans that adapt to your pace, your schedule, and your lifestyle. It’s all designed to help you stay consistent and make running a natural part of your week.
How to Start Running
If you don’t know where to begin with your training, starting a new to running plan takes the guesswork out and craft sessions tailored to your exact ability. This episode of Runna TV breaks down how to get started.
Easy Walk–Runs (Your Foundation)
This is where your journey begins. The purpose of walk–run sessions is to gently introduce your body to running, helping your muscles, joints, and cardiovascular system adapt without overwhelming them.
You’ll start with short running intervals and generous walking breaks. Each week, your personalised plan will gradually increase the running time, reduce the walking recoveries, and help you feel more comfortable on your feet.
Coach Anya’s Training Tip: "Listen to your body. Don’t be afraid to take longer walk breaks if you need them. A week of B+ efforts is far better than one A* run and burning out. Keep showing up, it gets easier every week."
Gradual Weekly Progression
Your plan increases your running time, distance, and confidence step by step. This progression is designed to be sustainable, enough to challenge you, but never so much that it risks injury or feels unmanageable.
Introducing Reps & Variety
As you get more comfortable, you’ll start to see simple, structured intervals, like 400m (or shorter timed bursts) at a slightly quicker pace, followed by a walk recovery. These aren’t about sprinting, they’re about teaching your body to handle more intense efforts and making your training more fun and varied.
Runna builds you up to this in your own time. Your plan takes the guesswork out, keeps your training varied, and most importantly, enjoyable.
Nutrition for New Runners
The same applies here, keep it simple there's no need to overhaul your diet completely and start investing in new supplements and gels. Our nutrition guide for new runners has some helpful tips. Most important thing is to stay hydrated with plenty of water and prioritise carbs and protein so you feel energised.
With your new to running plan, you also get access to holistic advice on nutrition, injury prevention, and more. Everything you need, all in one place.
Entry To a Running Event
This is the final item in your starter pack. Signing up for a running event can feel daunting – and you absolutely don’t need to do it right away. But when you’re ready, entering an event can be the piece that turns your running goal into a real, tangible milestone. Having a date in the diary keeps you motivated, accountable, and excited for what’s ahead.
For your very first event, we highly recommend parkrun. It’s a free, weekly 5k event that takes place in communities all over the world. It’s friendly, inclusive, and completely welcoming to walk-runners and beginners of every pace. Go at your own speed, soak up the atmosphere, and have fun – that’s what it’s all about.
To make finding your first event easy, use Races by Runna. You can filter by location, date, temperature, elevation, and more to discover a race that fits your preferences and your level perfectly.
Once you’re signed up, your training becomes more than just running – it becomes a countdown to something big. Race day brings excitement, community energy, and a finish-line feeling like no other (plus a medal and t-shirt to show for it!).
No matter where you’re starting, a personalised plan that meets you exactly where you are makes running easier, more effective, andmore enjoyable.