Running

The most important thing is that they feel good on your feet. You should look for a pair that suits your foot shape and offers the right amount of cushioning and support for the kind of running you do. A gait analysis at a specialist running shop can be a massive help.

Road shoes are designed for pavements and other hard surfaces. They're generally lighter and have more cushioning. Trail shoes have a much grippier, knobbly sole to give you better traction on mud, rocks, and uneven paths.

They're a game-changer! Unlike cotton socks, running socks are made from materials that wick sweat away from your feet. This is the best way to prevent blisters and keep your feet from feeling clammy.

For beginners, 2–3 miles daily (or 10–15 miles weekly) is sustainable. Advanced runners may aim for 3–6 miles daily, adjusting for rest days. Prioritise consistency over distance—shorter runs (e.g., 1–2 miles) still offer health benefits.

Aside from the basics, things like a running watch to track your pace, a comfortable belt or vest to carry your phone and keys, and a good headtorch for running in the dark can make a huge difference.

A good rule of thumb is to replace them every 300-500 miles. After this point, the cushioning in the shoes starts to break down, which means they won't be giving you the support you need.

The key is layers. A moisture-wicking base layer, a fleece for insulation, and a lightweight waterproof or windproof jacket will keep you warm and dry. A hat and gloves are a good idea too.

Pronation is the natural side-to-side movement of your foot as you run. Some people "overpronate" (their foot rolls inwards too much), and they might need a shoe with a bit more support to help correct this.

A running hydration vest or a waist belt with bottle holders are the best options. They allow you to carry everything you need comfortably without it bouncing around and annoying you.

The two best things you can do are to wear proper running socks (not cotton ones) and to make sure your shoes fit you correctly and aren't too tight or too loose.

Wear bright, reflective clothing so that cars can see you, and use a headtorch so you can see where you're going. It's also a good idea to stick to well-lit routes that you know well.