Tested by Inspired by the London marathon and keen to get running? Whether you're planning to try Couch to 5k, join your local parkrun or jog home from work, we’ve put together our ultimate beginner’s running guide to help you get started.
While running is one of the most accessible sports going – it doesn’t require a gym membership, any hefty equipment and you can do it pretty much anywhere – getting started comes with a whole host of questions. How quick should you be going? Is it supposed to hurt? Do you need to invest in specialist running gear?
Read on for top tips from a training pro, plus the best running clothes for women, tried and tested by the Good Housekeeping Institute's health and fitness experts, along with some of our editors' top picks.
Ready to hit the ground running?
Top running tips for beginners
We asked Jordan Foster, head coach at Coopah, the official training provider of Royal Parks Half Marathon, to share her best advice for new runners.
Take it slow: A lot of people tend to start running too quickly and feel demotivated when they struggle, but there's no need to rush it, says Foster. “This is only the start of your running journey so it’s best to listen to your body, enjoy the process and not overdo it,” she explains.
She advises taking a walk/run approach and steadily build up your running time over the period of a few weeks.
Warm up and cool down: As with any exercise, it’s not advisable to launch straight into it. Before you get going, spend around 10 minutes prepping the body with some dynamic stretches such as leg swings, walking lunges and high knees. Post-run, try some static stretches such as downward facing dog or pigeon’s pose.
Set a goal: Whether it’s a small goal like getting outdoors twice a week or a longer-term aim like participating in a 5k or 10k race at the end of the year, having something to work towards can do wonders for your motivation and keep you on track. Apps such as Couch to 5k and Coopah can help you stick to a structured running plan.
Find a running buddy: Running with a friend or joining a running club is a great way to keep you accountable and help you stay consistent. “You can support and encourage each other, swap tips even engage in little healthy competition,” says Foster. “I find a post-run coffee and cake pitstop very motivating too!”
Be patient: Don’t feel disheartened if you don’t see any immediate changes to your fitness levels. It takes time to condition your muscles, so remain consistent and the physical and mental benefits will follow.
Check in with your doctor: If you have a chronic health condition, a family history of heart disease or a BMI of 35 or higher, it’s advisable to see a doctor before you start your running journey so you can get the medical all-clear.
What kit do I need to start running?
Panic not – you don’t need to spend over the odds on high-tech gear if you’re just starting out. “You can get sucked into thinking you need to buy a whole new wardrobe but realistically, you need only a few, good-quality basics,” says Foster.
According to her, a pair of well-fitting trainers is a must. “These can be expensive but wearing the wrong trainers can cause all sorts of problems including bad blisters and even injuries, so it’s worth it in the long run,” she explains.
She recommends visiting your local running shop for a gait analysis to help you determine which style of running shoe is best for you.
Other essentials include a good running bra (especially if you have larger breasts), some sweat-wicking, chafe-free leggings that will help you stay comfortable on the move, and an outer layer, such as a waterproof running jacket so you can keep moving whatever the weather.
How we test
At the Good Housekeeping Institute, our team of testers put a range of running gear – including the best sports bras, best gym leggings and the best hydration vests – through its paces, wearing items for at least three outdoor sessions, covering varying distances and in different weather conditions. They then report back on how they found each item’s design, fit, comfort and, crucially, performance.
In the lab, our in-house pros assess any sweat-wicking claims and conduct wash tests to check for any shrinkage or discolouration after several cycles in the machine. After analysing all the feedback, final scores are awarded. Only the products that impress made the cut and are sporting the GHI Approved logo below.
The trainers and socks in this round-up haven't been panel tested but they have been recommended by our experienced editors, all of whom run regularly.
Without further ado, here are the must-have pieces of kit that will make you look and feel great as you pound the pavement.
Best running sports bras
A good sports bra is undoubtedly the most important piece of fitness kit in your running wardrobe. If left unsupported, your breasts can move up to 14cm during exercise, according to research by Portsmouth University, and further evidence shows that wearing a well-fitting sports bra can help women run 7% quicker.
Score: 86/100
This technical Shock Absorber bra has been specially designed to counteract the motion breasts make when running to give you as much support as possible, so it’s no surprise it passed our tests with flying colours. Not only did our testers find it ultra supportive and bounce-free during speedy interval sessions and long runs alike, but they also appreciated the adjustable racerback straps, compressive fabric and secure clasp. As a bonus, it comes in a large range of sizes, and it maintained its quality after numerous washes.
Score: 84/100
This underwired design from Panache is an excellent choice for those with a bigger bust. It’s brimming with impressive features, including an adjustable racerback fit, moulded cups and thick shoulder straps to keep everything in place. While many underwired bras can be uncomfortable, there was no such problem with this design. No one reported any chaffing or rubbing as they clocked up the miles, with one tester saying, “I felt comfortable after running for over two hours." The only downside? The bra needs to be washed by hand.
Score: 83/100
This bra is designed to offer "limitless support" and according to our testers, it lived up to its claims. It felt secure and did an excellent job of eliminating bounce as our panel put in the work, with one describing it as "total magic". It offers excellent breathability, with odour-control tech to prevent sweaty smells and there's a hook-eye closure to easy on-off. Moulded cups make for a flattering fit and thanks to adjustable straps, you can wear it in multiple different ways.
Best running leggings
Like the best sports bras, leggings have the power to make or break your running experience. They should be breathable, wick away sweat, allow for freedom of movement and feel comfortable, without slipping down or sagging as you run. Additional features such as drawcords at the waist and pockets are a welcome bonus.
Score: 93/100
These were a runaway success with our testers, who lavished praise on the “supremely soft fabric”. They liked the handy drawcord around the waist that prevented the leggings from falling down and the high-waisted fit was extremely flattering. Aesthetics aside, they scored full marks in our sweat wicking lab tests, they washed well and took no time to dry. Some would have preferred a larger pocket but the one in the waistband is big enough to fit your keys.
Score: 85/100
Made with ‘Dri-Fit’ technology, these cropped leggings from Nike designed to increase airflow and stop you drowning in sweat – just what you need during an intense intervals session. Our testers confirmed they kept them cool and dry when things got hot and steamy mid-workout, and they liked the secure waistband and smooth fabric. If you're after a simple but effective pair of cropped style, these are your best bet.
Score: 80/100
Don’t fancy splashing out on high-tech running kit? May we suggest these affordable M&S leggings, which performed well across the board. Not only did they ace our sweat-wicking tests – both in the lab and on the roads – the breathable fabric saw our testers through their most gruelling runs in comfort and style, while the internal drawcord kept everything firmly in place. They also feature a generous back pocket for all your bits and bobs. Size up to ensure maximum comfort.
Best running jackets
Let’s face it, putting foot to floor isn't fun when it’s cold, wet and blustery outside. That’s where the best running jackets come in. Not only do they keep you cosy and comfortable in gloomy conditions, but these must-have bits of kit can also keep the wind at bay, help you stay safe with reflective detailing and can even enhance your motivation levels.
Score: 90/100
Weighing just 52g, this featherweight jacket is one to pull on for your speedier sessions. It’s so lightweight, you’ll barely notice you have an extra layer on at all! Our testers said it successfully blocked wind and rain and they loved the roomy design, which didn’t feel tight or restrictive. The jacket can be packed away if you don't need it, and it has reflective detailing to help you stay seen when working out in low light. The absence of pockets does mean you’ll have to leave your phone at home or take a running belt.
Score: 87/100
Style and substance go hand in hand with this good-looking design. It’s packed with genuinely useful features, including zipped pockets, reflective detailing for visibility and a high collar to protect you from the wind and rain. Testers said it performed well on the weatherproofing front and it scored highly in our waterproofing lab tests. It has a hood for extra coverage; however, some testers found the fit on the snug side, so we recommend sizing up.
Score: 87/100
This “super water-resistant" jacket is designed to leave you high and dry come the end of your run, and our testers said it was great for windy, wet weather. The streamlined fit also proved popular among our runners, who liked how it cinched them in at the waist. They were grateful for the range of pockets, including a zipped one for your keys and a drop-in pocket for your phone. Some found the hood slipped down while on the go and we would have liked some reflective detailing for dimly-lit runs.
Best hydration vests
Whether you're training for a marathon or simply heading out for a countryside hike, a hydration vest can help you carry all your essentials as you go. They come in a variety of sizes to suit all needs, but the best designs are lightweight and breathable, easy to move with and offer a range of storage options.
Score: 87/100
This simple but stylish vest offers the ultimate combination of comfort, breathability and utility. Testers said there was sufficient storage, with plenty of easy-to-access compartment. Thanks to mesh panelling and smooth, sweat-wicking fabric, our runners found it a dream to jog in. It also lived up to its water-resistant claims. You can use the vest with a bladder or two soft water bottles on the side, and there’s reflective detailing to keep you visible when running in low light. Size down for the best fit.
Score: 87/100
Our panel praised the lightweight, high-quality design of this one, saying it didn’t feel bulky or cumbersome to run with. It didn’t restrict airflow either – even during hot, fast-paced sessions – and it was easy to find the right fit thanks to handy snap-in adjustable chest straps. There are pockets a plenty for all your essentials, and it comes with two 500ml soft flasks to handle hydration. This is a robust vest that will be with you for years to come.
Score: 80/100
With five adjustable straps, stretchy fabric and a form-fitting design, this Kiprun design allows for a balanced, bounce-free fit. Though lightweight and petite, there’s a deceptive amount of space (no less than 10 pockets) to stash your kit and valuables, along with an optional 1L bladder at the back and space for two 500ml flasks in the front pockets. Other useful details include a built-in safety whistle and attachments (you will need to buy the accessories as an extra) for hiking or running poles. Testers would have liked more detailed instructions, but you can find these online.
Best running shoes
Trust us, a good pair of trainers that support your feet properly is well worth the investment. They will make your runs more comfortable, enjoyable and reduce your risk of injury. Here are our editors’ top picks.
The Ghost 16 is all about comfort and cushioning to protect the body against the impact of running. It features a nitrogen-infused foam midsole, along with padding around the collar and tongue for ultimate comfort, plus a heel counter at the back to help with stability. There’s sufficient wiggle room in the toe box, they don’t need lots of breaking in, and won’t feel heavy or clunky as you go. The Ghost isn’t one for speed work, but it’s ideal for clocking up your weekly miles.
The latest iteration of the popular New Balance 1080 shoes makes a sweet starter pair. Soft, stable and lightweight with just the right level of bounce, they’re a safe bet for anyone at the beginning of their journey. They’re extremely versatile, too – you can slip them on for any type of session, from walking and jogging to hill sprints and even marathon training. The lightweight padding around the tongue and collar feels extremely plush to run in, there’s an engineered mesh upper for good support, plus the shoe feels nice and breathable during more intense sessions.
Prepping for a half or full marathon? Meet your new training partner. The SC v3 boasts a light, stable design, offering a great balance of cushioning and responsiveness – comfy enough for Sunday long runs yet not too plush for speed sessions. The FuelCell midsole is designed to propel you forward with every step and weighing in at just under 210g, it certainly won’t hold you back. The shoe also has a wide base and feels nice and stable when you do want to pick up the pace, and the soft, breathable mesh upper to prevent sweaty feet. Just note, it does feel stiff to begin with.
There’s plenty to shout about with these female-specific running shoes from Lululemon. The brand’s design team analysed over a million foot scans to engineer a shoe that’s specifically designed for a woman’s foot shape and gait cycle. Though not the bounciest of trainers out there, they’re plush enough to absorb impact and they don’t feel too heavy or bulky. The lack of bounce and energy return means they’re best for running shorter distances and easy, recovery miles. They won’t look out of place in the gym or at brunch, either. Go half a size up for a comfortable fit.
Best running socks
Technically, you could hit the pavements in any old pair of socks, but getting the right ones can prevent hot, sweaty feet and blisters. These are our editors' personal favourites.
If you like calf-length socks, these lightweight ones from trendy German brand Falke are a great shout. They’re designed specifically for the female foot and feature a sturdy toe box, with a right and left sock to ensure the perfect fit. They offer medium cushioning to prevent rubbing and blisters and, thanks to the moisture-absorbing, fast-drying materials, your feet will stay dry, even on the sweatiest of runs.
Balega’s Blister Resist socks tick a lot of boxes. They feature temperature-regulating mohair – which will keep your toes toasty in the winter months and help them stay cool when it’s hot outside – and Drynamix, the brand’s moisture-management fabric to prevent water from seeping in and leaving you with waterlogged socks. Performance aside, they’re supremely soft and comfy and the deep heel pockets mean they’ll stay in place throughout your runs.
Pop these high-performance crew socks in your basket when you’re perusing the Sweaty Betty site. Like Falke, they’ve been designed specifically with women’s feet in mind and they’re a top pick for those who suffer from blisters. They boast protection and padding around the soles, plus breathable cooling panels at the soles and heels. They wash extremely well and are great for wearing at the gym, too.
If you're after a a pair of socks that will provide protection and comfort on trail runs, look to this dedicated offering from 1000 Mile. They feature temperature-regulating Merino wool and ventilation zones to keep things breathable. The flat toe seams are designed to minimise rubbing, and there’s padding around the sole and heel for durability and extra support. They wash well and dry quickly.
Looking for more sports to dip your toe into?
- If running isn't for you but you want to get active, check out our guide to the best cold water swimming gear, which has both physical and mental health benefits.
- Want to get into tennis this summer? Here are the best tennis clothes for women.
- Prefer to train indoors? Check out our top-rated home gym equipment.
Priyankaa is our sleep and wellness expert, specialising in expert-tested reviews and roundups on the latest health and fitness products. From walking boots to running machines, Priyankaa has written about hundreds of products and is passionate about providing in-depth, unbiased reviews. Plus, as an avid runner and gymgoer, she knows exactly what to look for when finding the right gymwear, fitness tracker or earphones.
Priyankaa has an MA in Magazine Journalism from Cardiff University and over five years’ experience in health and fitness journalism. Priyankaa has written for Stylist’s Strong Women Training Club, where she regularly wrote about diversity in the fitness industry, nutrition tips, training advice and her experience completing various fitness challenges. She has also written for a variety of publications including Business Insider, Glamour, Bustle, Metro, HuffPost UK, gal-dem and more. Outside of work, Priyankaa can usually be found trying out a new gym class, seeking out London's best eats or watching a Spanish TV show in a bid to keep up her language skills.
Kim Hawley is our health and fitness product tester. Her career in fitness has spanned over 30 years. Prior to joining the Good Housekeeping Institute, she worked as a personal trainer, writer and fitness instructor for some of London’s most prestigious health clubs, including The Harbour Club, David Lloyd and The Chelsea Club. Passionate about women’s health and fitness, especially in pre/post menopause, she is also a Level 4 PT and holds a professional nutritional qualification. Kim is responsible for rigorously testing everything from cross trainers to smart watches.
