Hints & Advice for New Runners

Clothes & Footwear

There's no need to buy anything special when you first start, until you're sure that running is for you. When you go for your first run, which should be on soft ground or grass, not road or pavement, wear trainers with socks. When you do decide to invest, your trainers are the most important part of your kit and we at run4fun will be pleased to help or advise you. Wear something light and comfortable to run in e.g. T-shirt, loose shorts or trousers.

Ladies please wear a good-fitting bra that doesn't ride up.

If you are not starting your run from home then take an extra layer of clothing with you to put on when you finish.


Your health is paramount to us and before you start any form of exercise you should always check with your GP that you have their agreement especially if you have not exercised for many years. If any of the following apply to you it is particularly important that you seek your Doctors advice first: recent surgery / high blood pressure / diabetes / heart disease / circulatory problems / pregnancy / asthma / back pain / overweight / under weight and any condition requiring regular checks and or medication


Whether you have a light breakfast before early morning exercise is a matter of seeing what works best for you, but if you do then you should try to give it at least 90 minutes to digest - a slice of toast with honey works well. Try to avoid tea or coffee, but drink plenty of water. You may need to experiment to see what works for you. Take water with you to drink after any training session.

An Introduction to Running for New Runners

For a free copy of our popular and useful booklet "An Introduction to Running for New Runners" just send a £1 coin (or US$3/€3) to cover postage and packing, along with your name and address to run4fun, 30 Deeping St James Road, Northborough Peterborough PE6 9BQ England


Please don't hesitate to contact us at info@run4fun.co.uk if you have any queries or problems, however silly they may seem. We can advise you on anything running related, give a wide variety of views and opinions on any running related matter, and try to help you if you're struggling or it doesn't seem fun any more. Don't forget we were all beginners once!