Couch To 5k: Running Essentials For Beginners

So you’ve decided to start Couch to 5k. Congratulations! A Couch to 5k running plan is a great way to get into running, helping you to build up the distance safely and sustainably. 

Whether you’re looking to improve your fitness or challenge yourself with a new goal, running is a free and (mostly!) fun form of exercise. But if you’re entirely new to running, it can be a bit daunting when it comes to what to wear – and what gear is nice to have but not essential. So, if you’re ready to lace up and start your new 5k plan, here’s everything you need to know about running essentials for beginners.

What is Couch to 5k?

Couch to 5k (often simply called ‘C25k’) is a free running program that’s designed for absolute beginners. The plan is 9 weeks long, and you’ll run 3 times a week – starting with run/walks (where you walk for a certain amount of time, followed by running for a short burst) – building up to being able to run 5k (3.1 miles) by the end. If you feel like you need a little more time, you can repeat weeks as needed.

The program is guided by trainers. Simply pop in your headphones when you set off for a run, and your chosen trainer will tell you whether to run or walk, and how long to do it for. And don’t worry – you can still play your favorite music in the background.

The structured nature of C25k means you don't have to think about planning your workouts – just follow the instructions and trust the process. It’s worked for millions of people, helping them to get running and achieve their goals.

Choosing The Right Running Gear

Running has a fairly low barrier to entry, unlike other sports like cycling, skiing or rowing, which require a certain level of technical know-how and equipment. Here’s what to look out for when buying beginner running gear.

Know The Fit

The right fit can make all the difference when it comes to feeling comfortable and confident on the run. Running shoes should typically be half a size bigger than your regular shoe size, fitting snugly at the heel with a little extra wiggle room in the toebox. It’s best to visit a specialist running store for a gait analysis and recommendations tailored to your feet.

When it comes to clothing, it’s best to avoid anything that’s either too loose (which could cause chafing), or too tight (which could be uncomfortable and restrict movement).

Choose Quality Fabrics

While you can technically wear anything to run in, some materials are better than others. Cotton absorbs sweat, which can make it uncomfortable to run in. It’s better to choose moisture-wicking fabrics that draw sweat away from your skin and dry quickly, keeping you comfortable whatever the weather. 

Items for All Weather

If you’re prepared for all weather conditions, you’re much more likely to get out for your run even when it’s wet and windy, or extra warm and sunny. For cold, wet weather, invest in a lightweight, waterproof or water-resistant jacket to keep you warm and dry. You may also want full-length tights, gloves, and tops you can layer for added comfort in inclement weather. 

During the summer months, look for lightweight, breathable clothing. You may prefer to opt for a vest or t-shirt when it’s hot outside, along with shorts rather than long tights.

Go for Comfort

Whatever you choose to wear, the most important thing is that it’s comfortable. Choosing clothing specifically designed for running can make a big difference and ensure that it’s comfortable to run in. Try on your running gear before taking it out for a spin – try mimicking the types of movements you’ll do when running, raising your knees and swinging your arms. Also bend over or do a few squats to make sure that nothing pinches, rides up or restricts your movement.

Must-Have Running Gear

So, what is the best running gear for beginners? Investing in a few quality essentials will help to prevent common issues like blisters, chafing and discomfort – and when your running gear fits well and does its job, you’re more likely to stick to the C25K program and get out there time and time again.

Running Shoes

Running shoes are a crucial piece of running kit. While you could run in your old gym trainers, it’s best to go for a pair that have been specifically designed for running. These are typically more cushioned, with thicker soles that act as shock absorbers. That means they can help to protect your muscles and joints from injuries. 

Understanding your pronation (how your foot rolls inwards when it strikes the ground) can help you to choose the right pair of shoes. Neutral runners (who have a 'normal' gait) and supinators (whose feet roll outward) generally don’t need special features in their shoes other than a good level of cushioning, while overpronators (whose feet roll inward excessively) benefit from stability shoes with added support. Most running stores offer free gait analysis to determine your pronation type.

Jacket

A good running jacket is an essential, especially if you’re running during the colder months of the year – and depending on where you’re running, the weather could change unexpectedly even in the summer. The right jacket provides protection against the elements without overheating – and it can often make the difference between an enjoyable run and a miserable one. There are a few key types of jackets to consider:

• Windbreaker: Windbreakers are ideal if you want a lightweight outer layer that will resist light rain and wind chill – perfect if the weather looks changeable.

• Waterproof: Waterproof jackets offer complete protection from heavy downpours, keeping you dry even in the wettest of conditions.

• Thermo: These jackets combine wind protection with an insulated layer to keep you warm when it’s cold outside.

Shorts or Tights

Shorts or tights – the choice is yours. In warmer weather, you may prefer running shorts but it’s up to you which length and style you go for. The three main styles of shorts are split shorts, which are breathable and offer unrestricted movement, cycling-style short tights which feel like a second skin, and 2-in-1 shorts, which offer the best of both worlds: lightweight shorts over built-in short tights for added comfort and support.

Tights are great for cooler weather – or if you simply prefer more coverage. Whether you opt for shorts or tights, choose sweat-wicking materials and look for designs with secure pockets for essentials and flat seams to prevent chafing.

Socks 

Socks might seem like a small detail, but never underestimate the power of a good pair of running socks! They’re typically more padded than normal socks, offering extra cushioning in areas that are prone to blisters. As with the rest of your running clothing, avoid cotton which can hold moisture and cause friction – instead, look for sweat-wicking fabrics and mesh construction to keep your feet cool.

Running Shirts & Vest

You can choose from vests, t-shirts and long-sleeved shirts depending on the weather – but whichever you prefer, choose tops that are made from technical fabrics. Reflective elements can help you to be more visible in low light conditions, while a seamless construction will help to minimize rubbing and chafing.

Don’t Forget Base Layers 

Base layers are an essential part of your running wardrobe – and contrary to popular belief, they’re not just for winter. In fact, a properly fitting base layer will help to regulate your core temperature and keep you comfortable all year round.

Worn next to your sin, they wick away sweat, reducing the risk of moisture forming and clinging to the fabric. Find out more about the importance of base layers for running, whatever the weather.

Non-Essentials To Consider

You’ve got the running gear sorted – what about the rest? While these items aren’t strictly necessary for your Couch to 5k experience, they can potentially help to enhance your running experience, so you may consider adding them to your collection as you progress.

Running Watch

Many runners use a GPS watch to measure their distance, pace and heart rate. There are a huge variety of different makes and models out there, ranging from the basic to advanced, with features like route mapping, training plans and recovery metrics. They are a pricey piece of kit, but if you’re motivated by stats or are interested in tracking your runs, a running watch may be a worthwhile investment for you.

Hydration Pack

You don’t necessarily need to take any water on short runs – but it’s generally recommended that you do if you’re running for more than 60-90 minutes. Additionally, if it’s particularly hot, you may want to carry some water with you. You could carry a handheld water bottle, or invest in a waistbelt or backpack-style hydration pack which allows you to easily carry a water bladder or soft flasks (as well as other essentials like a jacket or spare layers, sunglasses, keys and snacks).

Foam Rollers

A foam roller is a self-massage tool that helps to release muscle tension. If you regularly use it, it can help to reduce soreness post-run. It’s not essential but building 10-15 minutes of foam rolling every couple of days into your routine may help to ward off injuries.

Sunglasses

If you’re running in sunny conditions, you’ll want to protect your eyes with sunglasses. You can use your regular pair, or invest in specialist running sunglasses which are designed with non-slip frames and polarized lenses that won’t fog up during your run.

Running Headphones

You’ll need headphones for C25K, as your trainer will give you instructions on when to run and when to walk. You can use normal headphones (wired or bluetooth) for this, but you may prefer to invest in headphones that are designed for sport. These should stay in place while you move and resist sweat damage, while bone-conduction models  leave your ears open to hear traffic.

Shopping List for Running Beginners

Ready to embark upon your Couch to 5k journey? Take a look at our must-have running essentials for beginners to help you achieve your goals – and good luck with the program!