Everything a running beginner needs to start the Couch to 5K in January from trainers to headphones

Taking up running can be daunting if you don’t know what equipment you need, so we’ve listed everything new runners may need from the right trainers to safety-conscious headphones

If the new year is bringing with it some new fitness goals, you might want to consider using the NHS Couch to 5K app to help get you going. The app helps take you from complete beginner to running a 5k in nine weeks, although the length of time can be adjusted to suit your existing fitness levels.

You can move through it at the pace you want, and it’s a great place to start if you’ve never tried running before or haven’t ran for a while. As important as the right training is, having the right equipment is also key to making sure you don’t get injured and stay comfortable whilst you run, which makes it easier to stay motivated.

Everything from the trainers you wear to the headphones you use can impact how much you enjoy running, so we’ve rounded up the best items to shop to keep you comfortable, safe and – most importantly – having fun.

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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 one of the most important parts of your running kit. Although it’s a great idea to head into a specialist store to get things like your gait tested to find the perfect style for you, for beginners a simple, comfortable and supportive pair of running trainers will do the job.

The Nike Pegasus 41 trainers are highly commended by various running and sports sites thanks to their specialist design. They feature a react foam and Zoom Air units at the front and back which give you a springy, cushioned feel to reduce impact, and are lightweight and flexible to prevent aches and pains. They also had a mid-foot band which gives you added support and stability. Men can pick up the Pegasus 41 Road Running Shoes Mens at Sports Direct for £110, rather than £129.99.

A good pair of socks

Sweaty Betty Lightweight Trainer Socks 3 Pack, £10 (was £20)

It might seem like a no-brainer, but a good pair of socks are also crucial to preventing rubbing and blisters. You want a pair that won’t roll down or chafe, will reduce sweating and if they add a little extra support, that’s a bonus. Sweaty Betty’s Trainer Socks have arch support, a ribbed ankle cuff to prevent rubbing, and are made from a sweat-wicking recycled fabric.

A supportive sports bra

Goodmove Ultimate Support Non Wired Sports Bra A-E, £26

Wearing the wrong clothes can seriously impact your workout – especially when it comes to bras. No matter what size chest you have, you need to give it a little extra support, especially when doing a high-impact workout like running. Not only does it make it more comfortable to run, but it also stops additional issues down the line, like aches and pains, strains or bad backs.

This Goodmove one is designed for high impact, and comes in band sizes 32-42, and cup sizes A to E. It’s also moisture wicking, unwired, and has padded cups for added support and comfort. Plus, it fastens with a zip up the front, so you don’t need to do an extra workout just trying to get it on and off (if you know, you know).

Some comfortable leggings

Sweaty Betty Zero Gravity Illuminate Running Tight, £47.50 (was £95)

Considering how much movement is involved in running, you want to make sure you’ve got some ultra-comfortable leggings on for when you head out the door. This Zero Gravity pair from Sweaty Betty are made from an ultra-lightweight Italian fabric that’s quick drying, and feature an adjustable high waist, back pocket zip and two slip pockets to keep your phone safe.

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 ‘Best Leggings’ by Women’s Running Awards.

Easy-to-wear headphones

SHOKZ OpenRun Pro Bone Conduction Headphones, £109 (was £159.99)

Part of the beauty of the Couch to 5K app is that it talks along with you as you run, telling you when to walk, when to start jogging again and when to start your cool down. That means, you’ll need to be able to hear it as you run (not to mention be able to listen to music or a podcast).

However running with noise cancelling headphones on can be dangerous, as you can’t hear what’s around you. That’s why we love these bone conduction headphones from Shokz, which allow you to be fully aware of your surroundings, whilst still hearing your app/music/podcast clearly.