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Enjoyed by millions around the world, running is a great workout that benefits the body and mind while requiring very little equipment. If you’re thinking about running but not sure where to start, our beginner’s guide to running is here to help.

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Getting started can be the hardest part, and having a running training plan is a great way to ensure you stick to your new running goal. There are many easily accessible starter plans for new runners to ensure you ease into your new hobby. Pushing yourself too fast too soon can cause burnout or put you off lacing up your shoes next time.

Find the right running shoes:

The most important piece of equipment for any runner is their shoes. When it comes to finding the perfect pair of running trainers, you should consider a few things:

Where are you planning to run?

Clocking up Boston on the road will require different support than if you plan to hit the trails and go off the beaten track. Road running shoes are typically more cushioning and shock absorption technology to support your joints on harder ground, while trail shoes are built to handle unpredictable terrain with durable treads and flexible soles.

What support do you need for your gait?

Gait refers to the way you move on your feet and can have an impact on which shoes are best for you. Most runners are fine with a neutral shoe, but if your foot rolls to the far inside or outside, there are specific shoes that can support this.

How much cushioning do you want?

Some people prefer maximum cushioning underfoot, while others may prefer a harder and more stable quality underfoot.

Low padding makes shoes more lightweight and support the strengthening of foot muscles. But if you’re going too fast too soon, injuries can happen here.

High padding provides a soft, plush underfoot feel that can absorb impact. However, more foam typically means more weight and can be less responsive due to the bigger distance between the foot and the ground.

Does the running shoe fit?

Most running shoes are fine to buy in your usual size. Your shoes should fit well right away with no breaking in period.

Make running a social activity:

Two is better than one when it comes to running. Starting your new venture with a friend or family member can help with motivation and as time goes on you might even be able to have a chat while you run!

Choose the right running outfit:

Like with any activity, running is more comfortable if you’re wearing the right clothes. Invest in sweat-wicking, insulating and lightweight running clothing such as leggings, running shorts, vests and running jackets. Cotton and absorbent fabrics should be avoided as they can soak up sweat and leave you cold and uncomfortable. Don’t forget the media too, whether it’s a sports watch for tracking your distance, a water bottle to stay hydrated or a lightweight running cap.

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Whether you’re hitting your first 3k or clocking up more Boston, running is about the journey. Enjoy the process as you reach new personal goals one mile at a time.