Running kit

Don’t mess around – get down to your nearest specialist running shop as soon as you can to get yourself some proper running shoes (try the Yellow Pages or search online to find one).

Essentials

• Tape your toes "One of the most useful tips I've come across", says Shankara Smith of Run and Become, "is taping toes before a long run: as the toes can get blisters from rubbing against each other and getting sticky from sweat, its a good precaution to tape each toe with micropore tape (that's the white medical tape that is easy to tear and feels slightly cottony, every chemist has it). "Plasters won't stick but micropore tape is fantastic and doesn't leave a sticky residue afterwards and doesn't rub off during the run. I used it on during a marathon recently and the only place I got a blister was my big toe that I hadn't taped!"

  Running shoes (not cross trainers – and definitely don’t make do with an old pair of trainers you already have) that suit your particular style of running and support your foot. Specialist running shops can give advice on the right support, as you can't know what support you need just by looking at your feet. (Price ranges between £50 to £110 but most people end up spending £60 to £75.)

• Anti-blister socks work on a two-layer-basis which will wick away the moisture while the two layers rub against each other and not against your skin. (£5 to £10)

• Sports bra. Remember some companies do different cup sizes that are particularly useful for above C cup. (Price £20 to £30)

Basics

• ‘Wicking’ t-shirt. There are all sorts of material; coolpower, coolmax, drifit, climafit, but they all do the same thing. (Prices really vary anything from £15 to £35 depending on number of colours, design, whether they have quarter zips, and so on.)
• Running shorts come in two styles, a) traditional running cut; b) longer square cut for the more conservative! They are all lightweight. (Prices are anywhere from £10 to £28.) There are also lycra shorts which prevent chaffing. (Price £20 to £36.)

Nice extras

• Light, long sleeved thermal top (wicking). (Prices vary in price depending on warmth, from £20 to £65.)
• Pair of running tights. (Prices vary from £20 to £35. Warm tights can cost up to £60.) Some people use tracksuit bottoms, but best to avoid them if you want to enjoy your running, says Shankara Smith of Run and Become. "They’re too heavy and hot. If someone doesn't want tights then there are tracksters that are as light but looser fit and tend to be cheaper." (Prices £15 to £25.)
• Lightweight running jacket. These are split into three categories: very lightweight and very breathable but only shower proof. (Price £40 to £55). Quite light, but still very breathable but much more water-resistant. (Prices £70 to £95 (mostly only made by Concurve).) Or fully waterproof and fairly breathable. The fully waterproof are basically Goretex or a substitute, which may be lighter but won't always be as breathable. (Prices £100 to £145.)
• Hats and gloves – there are lots of options but basically avoid the acrylic, woolly type and go for the lighter (but still as warm) more natural fabric. (Prices range from £7 to £10.)
• Reflective gear – more visible on dark nights pretty much all jackets have reflect piping, it may not be too obvious in the shop but it is very effective, some thermals and long sleeve tops come in neon yellow and the more expensive thermals have reflect. There are also gloves, hats and vests (very light bib type things in yellow with reflect tape, that can go over any clothing).
• Water bottle – the best are the ones from Runaid which have the hole in the middle which make them easy to carry. (Prices from: one pint £3, half pint £2.5, quarter pint £2).

Treat yourself

• Walkman/Mp3 player to use in the gym – get one that is water resistant and won’t jump every time you move.
• Basic stopwatch and time of day (around £20). For lap memory and countdown prices vary from £35 to £75 upwards.
• Heart rate monitors. You are best to go to a shop and talk about what you are doing and what kind of things you want from the watch. (Prices range from basic £40, medium (most people) £65 to £100, all singing all dancing for the serious or gadget obsessed runner £100 to £180.)
• Speed/distance monitors which tell you accurately how far you have run using GPS gadgetry. (Prices range from £200 to £240, or if they include a heart rate monitor £250 to £275.)

Although Mind does not recommend any particular brand over another, the following are recognised by runners to be good:

• Top quality: Hind, Insport, Sugoi,
• Still very good quality: Ronhill, Nike, Adidas, Concurve, Mizuno,
• Most reasonably priced : Ronhill, Mizuno, Helly Hansen (for thermals)

For shoes: Asics, Brooks, Saucony, Nike, Mizuno, Adidas.

Now read on the day.