What do you actually need to start running?

Running has a reputation as the sport that needs nothing, and a retail industry that would gently like to disagree. Walk into a running shop and you can leave with a watch, a vest, a belt, a headtorch, three kinds of sock and a small bag of things you are supposed to eat while moving. Lovely, some of it. Necessary for your first month? Almost none.

The genuinely short list

Shoes. The one thing worth spending a little thought on. They should be made for running, feel comfortable from the first minute in the shop, and leave room for your toes. You do not need the most expensive pair, and you do not need to understand the jargon. Our guide to choosing running shoes goes into the detail.

Clothes you can move in. Shorts, leggings or joggers, and a top that does not chafe. Technical fabrics that dry quickly are nicer than heavy cotton on long or sweaty runs, but an old T-shirt is perfectly fine to start. Dress as if it were a little warmer than it is; you will heat up within a few minutes.

Support. If you wear a bra, a properly fitted sports bra makes running far more comfortable. This is the one clothing item we would not skimp on.

Socks that do not slip. Any socks without thick seams that stay put. A sock that wanders around your foot is a sock that rubs, and rubbing is how a nice run ends with a plaster.

A route. Somewhere you feel comfortable: a park loop, a canal path, a quiet set of streets. A loop that passes your front door is ideal for early runs, because stopping is easy and nobody has to know.

That is it. That is the list.

Things that can wait

• A GPS watch. Your phone, or simply a rough idea of how long you were out, is enough. If numbers start making running less fun, our page on whether to track every workout is worth a look.
• Energy gels and sports drinks. Built for long efforts. A beginner's run does not need anything mid-route; water before and after is plenty for most people.
• Compression socks, foam rollers, massage guns. Optional extras for people who like them, not prerequisites.
• Hydration vests and belts. Useful for long trail days. For thirty minutes round the park, no.
• Matching outfits. Wear what makes you want to go. If a bright new top gets you out of the door, it was a good purchase; it just is not a requirement.

Small things that make a big difference

A few cheap items can make early runs more pleasant:

• Something reflective or bright if you run in low light, plus a small light. Our piece on running in the dark covers this properly.
• A cap for sun or rain. It keeps the drizzle off your eyes, which matters more than you would think.
• Anti-chafe balm for anyone who discovers, on a warm day, exactly where their clothes rub.
• A way home. A bank card or phone for a bus or a coffee if the run turns into a walk. Freedom is a kit item.

Spend on comfort, not identity

The temptation at the start is to buy the kit of the runner you hope to become. We would rather you bought the kit that makes next Tuesday's run feel good. Shoes first, support second, everything else when a real need appears. Running is one of the few sports where the gap between the cheapest and the most expensive start barely changes the experience.