Jump to:
- Top running tips for beginners
- What kit do I need to start running?
- How we test
- Best running sports bras
- Best running leggings
- Best running jackets
- Best running shoes
- Best running socks
- Best hydration vests
Keen to get jump on the bandwagon and start your running journey? Whether you want to try Couch to 5k, join your local parkrun or jog home from work, now’s the perfect time to kickstart your running routine. Summer is here, the days are long, and the weather is warmer, making it much more appealing to lace up and head outdoors.
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?
To help you start your running journey, we’ve put together our ultimate beginner’s guide, including top tips from a training pro, plus the best running clothes for women, tried and tested by the GHI, 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 GHI, our team of testers put a range of running gear – including sports bras, leggings and running jackets – 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 discoloration 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, socks and hydration vests 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: 88/100
Comfortable? Check. Supportive? You bet. Stylish? Absolutely. This top-quality Adidas bra ticked all the boxes for our panel. It kept their breasts firmly in place as they hit the roads and traversed the trails, and they said it did a stellar job of wicking away sweat.
The bra also scored top marks for adjustability thanks to its innovative clasp system – it features swan hooks around the chest and adjustable shoulder straps at the front, allowing you to easily switch up the support mid-activity. It takes a little getting used to, but our testers agreed it was worth the effort. Size up to ensure a comfortable fit.
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 number 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, which isn’t ideal if you’re running daily.
Score: 72/100
If sweat wicking is priority, this breathable bra from leading running brand ON should be on your radar. Our testers raved about the quick-drying fabric, which wicked away moisture in an instant. “I didn’t feel clammy or uncomfortable, even after my sweatiest workouts,” said one satisfied tester.
The smooth, stretchy material meant it was easy to peel off post-workout and the wide straps and snug fit provided sufficient support around the chest. Additionally, it has a high neckline and built-in breast pads so you can wear with or without a T-shirt and feel confident. The lack of adjustable straps is our only quibble.
Score: 72/100
This simple H&M style is an affordable must-have. Our runners couldn’t get over how comfortable it was, praising the thick straps and seam-free fabric, which meant there was no unwanted chafing or digging in around the bust.
Comfort aside, it felt secure and did an excellent job of eliminating bounce as our panel put in the work. The breathable, sweat-wicking fabric kept everyone cool as they worked up a sweat and the adjustable straps and hook-eye closure helped them find the perfect fit. What more could you want?
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
We’re huge fans of Lululemon activewear and these luxe leggings did not disappoint. They were a runaway success with our testers, who lavished praise on the “supremely soft fabric”, which felt “extremely smooth against the skin”.
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. A few testers would have preferred a larger pocket but the one in the waistband is big enough to fit your keys. The price may be high, but these reliable Lululemons will be with you for years to come.
Score: 86/100
Gymshark’s Vital Seamless leggings have gone viral on social media, and for good reason. Made from the brand's moisture-wicking technology with breathable mesh dots, they promise to keep you cool and comfortable as you rack up the miles. Sure enough, they scored 5/5 for sweat wicking in our lab tests and panellists confirmed they were a joy to wear, with no unwanted sweat patches.
They also look the part thanks to the compressive fabric and muscle contouring lines, which create a flattering, figure-hugging silhouette. They are lacking in the pocket department, but that wouldn't stop our testers wearing them time and time again.
Best for warmth
Score: 84/100
These thick, compressive tights from the Canadian outdoor experts at Arc’Teryx are just the ticket for all your outdoorsy adventures, including trail runs, hikes and rambles. They kept our panellists nice and toasty without overheating and they performed well in the moisture-wicking stakes, too.
They come with deep side pockets that are large enough for your phone, keys and snacks and our runners loved the silky soft fabric, describing it as “snug” and “cosy”. The leggings were a touch tricky to get off after a sweaty run, but that’s often the case with compression styles.
Best running leggings with pockets
Score: 83/100
According to our panel, this “faultless” Sweaty Betty pair are some of the “best running leggings out there”. What makes them so special? The clever design boasts roomy zipped pockets for all your essentials, a drawcord around the waist for adjusting the fit and reflective details to keep you visible if running after dark.
They also excelled in our sweat-wicking tests and our panel said the lightweight material felt glorious against the skin, even when they were hot and sweaty. They hit the perfect level of compression and come in an exciting range of colours and patterns to suit all styles. We’re sold.
Score: 80/100
Don’t fancy splashing out on high-tech running kit at the start of your journey? 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. Some testers found them a tad tight around the hips and ankles, so we’d recommend trying a 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.
Best running jacket
Score: 93/100
This premium North Face jacket ticks all the boxes – it's comfortable, flattering and boasts excellent weatherproofing capabilities. Our panel gave it an instant thumbs up, describing it as “a total gamechanger”.
They found it a dream to wear for relaxed jogs and speedy interval sessions alike, raving about the well-fitted hood and secure cuffs, which successfully prevented wind and rain from seeping in. It did a brilliant job of keeping testers dry and comfortable during heavy downpours and the material didn’t feel sticky or unpleasant when damp. It scored extra points for packability (it can be squished down to the size of a tennis ball), and the stylish design proved popular, too.
Score: 89/100
This Decathlon offering is designed to keep you warm and cosy on chilly morning runs, with thick fabric, a secure hood and even built-in mittens to keep your fingers protected.
There’s no need to worry about getting hot and bothered, though – the jacket features air vents around the arms and back that can be unzipped if you need some extra ventilation. We also loved the slits on the sleeves so you can check your fitness watch as you go.
The thicker fabric means it’s not one to reach for if you plan on going hard and fast, but it’s perfect for casual runs in questionable weather. Size up if you plan on layering up underneath.
Under Armour Women's UA OutRun The Storm Jacket
Score: 87/100
This “super water-resistant" jacket is designed to leave you high and dry come the end of your run. Testers said it was great for colder, wet weather, with one even saying they “couldn’t fault its performance.”
The attractive design and 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.
Score: 85/100
Weighing just 52g, this featherweight jacket from our friends at ON 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 into a teeny pocket if you decide you don’t need it halfway through your run, and it has a reflective logo to help you stay seen when working out in low light.
The absence of pockets mean you’ll have to leave your phone at home (or swap for a smartwatch) or bring a running belt with you, but that’s hardly a deal breaker.
Score: 71/100
Style and substance go hand in hand with this bomber from H&M. Not only does it look extremely chic, but it’s also packed with genuinely useful features, including two large, zipped pockets, reflective detailing for visibility and a high collar to protect you from the wind and rain. On that note, testers said it performed well on the weatherproofing front, even though it only claims to be water resistant.
We would have liked a hood for extra coverage and the cropped style wasn’t for everyone, but you can’t win ‘em all. For slow to moderately paced runs or simply running errands, it’s a sound choice.
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.
If, like us, you’re a fan of Veja’s chic lifestyle trainers, the brand’s running shoes also deserve a spot on your shoe rack. They’re designed for the everyday runner, offering good comfort, grip and stability, with a breathable mesh upper, heel support and a plush eco-foam midsole. The bold, colourful design will add some pizzaz to your running wardrobe and you could happily pair them with jeans or trousers for daily wear.
Their eco credentials also deserve a mention – according to the brand, they’re produced using locally sourced materials (such as sugar cane and Amazonian rubber) in factories in Brazil and Peru, where workers are ensured fair pay and good living standards. Keen racers or marathon runners should look elsewhere but for the casual, everyday runner, these beauties will do the job nicely.
Brooks’ Ghost shoe is one of the most popular running trainers on the market and for good reason. The latest iteration, 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. As a bonus, it comes in four different widths, catering to narrow or wider feet, and no less than 11 colours, so you’re bound to find a style that suits you.
The ASICS Nova Blast 4 is an excellent everyday neutral trainer, offering the perfect blend of cushioning, bounce and longevity. They’re comfortable from the get-go, offer plenty of grip so you can run on a variety of surfaces with confidence, plus they’re extremely breathable thanks to the gusseted constructed tongue and woven upper – no need to worry about hot, sweaty feet.
What’s more, they fit true to size, with a spacious toe box to prevent blisters, and they look stylish enough to wear with jeans. In short, a reliable pick for all your sessions, including easy jogs, interval sessions and long runs.
These popular New Balance shoes make a sweet starter pair if you’re new to running. 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 most cushioned trainer in New Balance’s range – complete with extra padding around the heel collar and a thick, gusseted tongue – they feel extremely plush to run in, while the curved rocker creates a fluid rolling motion and promotes smooth transitions from heel to toe. The outsole is also covered in the brand’s Ndurance rubber, making them grippier and more durable.
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. They score highly in the support stakes, with a seamless frame that cradles the foot nicely, thick, wide laces for a secure lockdown and a chunky plastic overlay for added stability.
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 prefer calf-length socks as opposed to ankle-length or trainer designs, these lightweight socks 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 jaunts.
These ankle socks from the experts at New Balance are simple but effective. They’re made from a lightweight cotton blend to keep your feet cool and comfy as you pound the pavement and have reinforced heels and toes for enhanced durability and arch support to keep your feet stable and protected.
They even boast Y-heel pockets for a better fit and to stop your socks from slipping. The brand’s crew socks and unseen liners are also worth considering.
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 – ideal for sticky runs in hot weather. They wash extremely well and are great for wearing at the gym, too. Colour-wise, there’s classic white, black and Matcha green to choose from.
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 – ideal if you’re out on a soggy trail.
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.
Salomon is known for its top-notch running vests and the Sense Pro 10 is one of our favourites. Granted, it doesn’t come cheap, but it’s bursting with impressive features including numerous open pockets, four zipped options for your valuables, two 500ml front flask pockets, an expandable compartment at the back and elastic ties for yet more storage. Phew!
The material is breathable and stretchy, it’s easy to adjust to find the right fit and it moves nicely with your body, with no unwanted rubbing or chafing. All in all, a top pick for trail runners.
If you’re new to running or on a tight budget and don’t want to spend over the odds on a hydration pack you might only use from time to time, this UTOBEST style will set you back less than £40. Despite the lower price tag, it has everything you need from a running vest – multiple pockets (including two for water bottles, one big compartment and three smaller sections), adjustable straps and reflective detailing to stay seen when it’s dark.
It’s made with high-density mesh to wick away moisture and the fabric itself is comfy and stretchy, allowing you to focus on your performance. It doesn’t boast any fancy features but for the average runner, it’s a reliable running buddy.
While many hydration vests are unisex, this Kiprun design has been made with the female body in mind. There are adjustable straps so you can tailor the fit to your body shape and the flasks are specially designed and positioned lower than most vests, giving you more room around the chest – particularly handy if you have larger breasts.
It includes a whopping 11 pockets in a variety of sizes, including a waterproof for your phone and lots of smaller ones for fuel and bars. Additionally, it’s lightweight and comfortable, whether you’re pushing the pace or going on an easy jog. For under £70, it offers excellent value for money.
Another Salomon vest, this one is smaller and lighter than the Sense Pro 10 and ideal for Sunday long runs, trail sessions and hiking. The clever design really does feel like a second skin, with an adjustable strap to keep it in place throughout your runs, generous pockets for your essentials and even a large pocket at the back for stashing your layers when you get hot and bothered.
It can also hold up to eight litres of water, with two flasks included with your purchase. Gear aside, it’s constructed from that all-important lightweight fabric, and it doesn’t cause any uncomfortable rubbing.
This is the outdoorsy brand’s first foray into hydration vests and it’s seriously impressive. The Norvan 7 is super lightweight and streamlined, so it won’t get in the way or feel cumbersome on your runs and hikes. There are multiple front pockets, which are a doddle to access mid-activity, along with two flask holders for keeping your fluids up and roomy dump pockets at the back for your larger items.
Toggling allows you to make adjustments for a secure fit, the breathable mesh vents will stop you from overheating, and the soft fabric won’t cause friction against the skin. There’s also a reflective logo to keep you visible when running in low light.
Looking for more sports to dip your toe into?
- If running isn't for you but you want to get active this summer, check out our guide to wild swimming, which has both physical and mental health benefits.
- Or if Wimbledon (or the tenniscore trend) has got you inspired, we've rounded up the best kit to get you court-ready.
Tested byKim Hawley
Health and Fitness Tester
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.
