Getting into running in 2025? Here are our top tips plus the best kit to buy
Keen to start your running journey in 2025? Whether you want to try Couch to 5k, join your local parkrun or jog home from work, we’ve put together our ultimate beginner’s running guide.
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, 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 running jackets, and 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.
FastImpact Luxe Run High-Support Bra
Score: 88/100
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.
Ultimate Run Bra
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.
Wired Sports Bra
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.
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.
Wunder Train High Rise Leggings
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.
Vital Seamless 2.0 Leggings
Score: 86/100
Made from the brand's moisture-wicking technology with breathable mesh dots, these leggings 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, though.
Essent High Rise Leggings
Score: 84/100
These thick, compressive tights 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”.
Zero Gravity Leggings
Score: 83/100
According to our panel, this “faultless” Sweaty Betty pair are some of the “best running leggings out there”. 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.
Goodmove Go Move High Waisted Gym Leggings
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.
Superior FutureLight Run
Score: 93/100
This premium North Face jacket is comfortable, flattering and boasts excellent weatherproofing capabilities. Our panel gave it an instant thumbs up, describing it as “a total game-changer”. They found it a dream to wear for relaxed jogs and speedy interval sessions, raving about the well-fitted hood and secure cuffs, which successfully prevented wind and rain from seeping in. It scored extra points for packability.
Unisex Podium Pull-On Smock
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.
Bonatti Waterproof Women’s Shell Jacket
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.
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, and our testers said it was great for colder, 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.
Unisex Hydration Vest
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.
Dyna 1.5
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.
Unisex Trail Running Competition Water Bottle Holder Vest 5L
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.
Track Hydro Bag 6L
Score: 80/100
This Mountain Warehouse vest is great for leisurely hikes, trail runs, bike rides or even commuting to work. The bag-like design, which is made from durable ripstop fabric, has a multitude of storage options, including an internal compartment for a 2L hydration bladder (not included) and numerous zipped pockets for your phone, keys, fuel and other essentials. Testers appreciated the padded straps and mesh material on the back, which kept things cool and comfy.
£24.99 at mountainwarehouse.com
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.
Women's Ghost Trainers
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. We *love* the new limited edition Brooks x parkrun design.
Fresh Foam X 1080 V14
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.
FuelCell SuperComp Trainer v3 Shoes
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.
On Cloudmonster
These On trainers are a go-to for many runners, who rave about their plush, pillowy cushioning and top-notch support. It really does feel as though you’re running on clouds! The innovative CloudTec cushioning system is paired with On’s Speedboard (embedded in the midsole), which encourages momentum and propels you forward, making runs feel easier and more effortless.
With a lightweight mesh upper and thick eyelet lacing, these neutral road shoes are an excellent beginner option and will do the job nicely whether you’re plodding around the park or attempting a 5k PB.
Blissful Feel 2
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.
Women’s RU4 Running Socks
If you prefer 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.
Unisex Cold.rdy Xcity Reflective Running Socks Crew Socks
Tend to get most of your miles in when it’s dark outside? adidas is here to keep you safe with its reflective crew socks. Visibility aside, they’re designed to keep your feet warm when it's chilly outside, plus there's mesh detailing to prevent overheating. Plus, there's targeted cushioning to keep things comfortable throughout your workout. Tick, tick, tick.
Unisex Blister Resist Socks
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.
Crew Running Socks
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.
Women’s Trail Running Socks
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 wild swimming, which has both physical and mental health benefits.
Or if you've got a ski trip planned, we've rounded up the best kit for hitting the slopes.
Prefer to train indoors during the autumn and winter months? Check out our top-rated home gym equipment.
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