Getting Started With Running

Getting Started with Running FAQs

How can new runners get started safely?

Start gently with a mix of walking and running, building up the running a little each week so your body adapts without getting overwhelmed. Two or three short outings a week is plenty at first, with rest days in between to recover and adapt. A comfortable, cushioned shoe makes those early runs far kinder on the legs and joints, which keeps you coming back. The beginner running shoes range is full of soft, supportive pairs designed for new runners.

What clothing is recommended for beginner runners?

Keep it simple and comfortable: a breathable top that wicks sweat, bottoms you can move freely in and a supportive base layer, adjusted for the weather with a light jacket or cap. Technical fabric beats cotton, which stays damp and rubs on a run. You really do not need much to begin. New runners can build a simple kit with the beginner running apparel range, covering tops, shorts and layers.

What food and drinks help support beginner runners?

For short beginner runs, normal balanced meals and staying hydrated are usually all you need, with a light snack an hour or two before if you feel low on energy. As your runs grow past an hour, a gel or sports drink starts to help keep you going strongly. Keep it simple in the early weeks. Decathlon's Aptonia products anchor the beginner running nutrition range, made for gentle first steps.

Which beginner running accessories make early runs easier?

Small accessories can make your first runs feel more comfortable and organised. A bottle or running belt helps you carry water, while a phone armband or simple watch lets you track time, distance and progress. Reflective details are useful for darker evenings, and a cap can help with sun or light rain. Add these pieces gradually as your routine grows. A bottle, an armband and reflective bits complete the beginner running accessories set for those first outings.

What core running essentials help beginners build a routine?

For beginners, the core essentials start with comfortable running shoes, breathable clothing and socks that feel good over repeated short runs. Once those basics are covered, a water bottle and a simple way to track your sessions can help you stay consistent as the distance builds. Focus on comfort first, then replace or add kit as your needs change. As the miles add up, you'll lean on the every-race essentials for the core pieces from a first 5k onwards.