There’s nothing quite like a scroll through the #RunTok hashtag to make your running wishlist expand. Over the last year, running has had a massive aspirational makeover on social media, and while that’s great for finding motivation and expert tips, it also means we’re exposed to expensive carbon-plated race shoes and reflective, wrap-around sunglasses on a daily basis.

Of course, running is not a free sport. You might not need to spend hundreds of pounds to get started, but it does require a certain amount of upfront expenditure. Decent running shoes can be expensive, race entries aren’t given away and to maintain energy and repair muscles, you need to eat a decent diet… and you only get hungrier once you start running regularly.

That said, it doesn’t have to be anywhere near as expensive as social media suggests. While a pair of Nike Alphafly 2’s might look cool on Instagram, dropping upwards of £250 on a pair of shoes isn’t instantly going to make you a good runner. The best way to improve your running is committing to training – and while you’ll need some basic kit to get you started, you don’t need to take out a loan to start pounding the pavements.

If wearing trendy kit is going to make you feel more motivated – and you’ve got the cash to spare – knock yourself out. But if you want to minimise the cost of starting your running journey, then follow this guide to the things you should (and shouldn’t) consider spending money on as a beginner runner. 

1. A gait analysis and suitable shoes 

While you might get away with running down the road in your pub trainers, it might end up being your last run for a while. Running is a high-impact sport that comes with a certain risk of injury – something you can slash significantly by investing in a good pair of trainers. 

Shopping for running shoes can be overwhelming, but your first stop should always be getting a gait analysis to work out your running style. Using a small video camera, the sales assistant will ask you to run on a treadmill for 30 seconds before reviewing the footage in slow motion. 

This way, they can see whether you overpronate (roll the foot inwards) or supinate (roll the foot outwards) as you run. If you do neither, you’re a neutral runner.

From here, you can find a running shoe that works for you. Post-gait analysis, the sales assistant will usually present you with the best options that fit your feet, but you can also choose to shop elsewhere. 

In this case, you’ll need to have a good idea of what you’re looking for. Overpronators, for example, might benefit from having slightly more support, while neutral runners often favour lighter shoes.

Being able to try the shoes on in person, as opposed to ordering them online, can also help you to get a feel for the fit and cushioning; different brands provide different levels of cushioning and structure, so it’s all about working out what feels and works best for you. 

2. A well-fitted sports bra 

We’ve been banging on about finding the right sports bra for years on Strong Women, but the vast majority of us are still wearing the wrong size – and that’s causing women to drop out from running. According to research from Adidas, 90% of us are wearing the wrong size sports bra while running – something that can impact both your breast health and overall performance.

Previous research from the University of Portsmouth found that wearing the wrong size sports bra can shorten your stride, which means you end up running further than runners with a correctly fitted one. Experts also say it can increase your perceived exertion (so running feels harder) and affect your oxygen intake.

To make sure your sports bra fits, you can take a look at our guide to checking your bra and explore our guide to the best sports bras for a range of different breast sizes. 

3. Something to carry your belongings 

This may not be as essential as a pair of shoes and a sports bra, but having something to carry your belongings while you run makes it a lot easier to focus on the task in hand – something you’ll want to do when you’re first starting out. While some shorts will have pockets you can use, having your keys and phone bouncing around on your hip can quickly become annoying.

However, you don’t need to invest in an expensive running vest. From armbands to belts, there are plenty of options out there depending on how much you want to carry. You can even get water bottles that are built for your hand grip if you want to carry some water with you, too (although you probably don’t need to carry water if you’re running under an hour and have been hydrating throughout the day). 

Fancy treating yourself to an added extra? Here are some extra pieces of kit to consider.

• A fitness watch: good for tracking your runs and keeping an eye on your heart rate.
• Headphones: if you’re struggling to stay motivated, listening to your favourite music can help. Any pair will do but it’s worth flagging that cordless is going to make things slightly easier.
• A pair of technical socks: investing in just one or two pairs can help to prevent blisters and keep your feet cushioned within your shoes.
• Sweat-wicking kit: if you tend to sweat a lot when working out, getting some kit that’s built to keep you dry will help you stay happy and comfortable throughout your run.

Images: Getty