How to start running: Expert tips and what to buy for beginners

Running is a great way to improve your physical health and mental wellbeing. Whether you're new to running or looking to start again, there are some tips and equipment that can help you get started.

1. Start slow: If you're new to running, it's important to start slowly and build up gradually. Aim for short, easy runs at first and gradually increase your distance and speed as you become more comfortable.

2. Warm up properly: Before starting your run, make sure to warm up properly. This can include stretching, jogging in place, or doing some dynamic exercises like high knees or leg swings.

3. Stay hydrated: Drinking plenty of water is important when running, especially if you're sweating a lot. Consider bringing a water bottle with you on your runs.

4. Wear comfortable shoes: Running shoes are an essential piece of equipment for any runner. Look for shoes that fit well and provide good support and cushioning. It's also a good idea to replace your shoes every 3-6 months, or when they start to feel worn out.

5. Invest in a running watch: A running watch can help you track your progress and stay motivated during your runs. Look for one that has features like GPS tracking, heart rate monitoring, and the ability to set goals.

6. Consider joining a running group or club: Running with others can be a great way to stay motivated and learn new techniques. Look for local running groups or clubs in your area.

7. Be patient: Remember that running is a journey, not a destination. It takes time and effort to build up endurance and improve your speed. Be patient with yourself and celebrate your progress along the way.

In terms of equipment, here are some must-haves for beginners:

1. Running shoes: As mentioned earlier, comfortable shoes are essential for running. Look for shoes that fit well and provide good support and cushioning.

2. Water bottle: Staying hydrated is important when running, so bring a water bottle with you on your runs.

3. Running watch: A running watch can help you track your progress and stay motivated during your runs.

4. Comfortable clothing: Wear comfortable, breathable clothing that will keep you dry and warm during your runs. This might include moisture-wicking shirts, leggings or shorts, and a waterproof jacket.

5. Reflective gear: If you plan on running in low light conditions, consider investing in reflective gear like a reflective vest or running lights.

6. Running belt: A running belt can help you carry your essentials like your phone, keys, and water bottle during your runs.

7. Fitness tracker: A fitness tracker can help you monitor your progress and set goals for yourself.

Remember that everyone's journey to becoming a runner is different, so it's important to listen to your body and do what works best for you. With patience, dedication, and the right equipment, anyone can become a successful runner.