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I’m James Gonzo. I coach beginners in Heywood, Greater Manchester: running, swimming and getting fit again after time off.
Running shops can make it look like you need £140 trainers before you’re allowed out the door. You don’t. Here’s what’s worth buying, what can wait, and what it all costs.
Start free: the NHS Couch to 5K app
Before you spend a penny, download the NHS Couch to 5K app. It’s free on the App Store and Google Play.
- It’s built for complete beginners.
- It takes you to running 5K in 9 weeks, or longer if you’d rather go at your own pace.
- You run 3 times a week, with rest days in between.
- Week one starts with 1 minute of running, then 1 minute 30 seconds of walking. By the end you’re running for 30 minutes without stopping.
- A coach talks you through each run in your headphones, and you can pick which one. Your music still plays in the background.
If you’re worried about your health before starting, the NHS says to see your GP first. Same if you’ve got a health condition.
That’s the plan sorted for nothing. Everything below just makes those runs a bit more comfortable.
The under £50 beginner kit (all Decathlon)
I’ve gone with Decathlon because it’s the cheapest place I know to kit out a new runner. Members also get 365 days to return things, so it’s less of a gamble buying your first running shoes.
1. Running shoes: Jogflow 190.1
If you only spend money on one thing, make it shoes. Old trainers will do for your first few runs. The NHS says to wear running shoes that support your feet, and that’s where I’d put the money first.
Jogflow is Decathlon’s beginner range. I’d go for the 190.1. The 100.1 is the cheapest if money’s really tight.
Try them on in store if you can. Decathlon says your feet swell when you run and suggests leaving about 1cm between your toes and the end of the shoe.
2. Running socks: Kiprun Core (2 pairs)
People laugh at this one, but socks that slip and bunch up are the ones that rub. The Core socks are knitted with thin plush loops where you need the comfort, and a polyamide thread with a ventilation zone under the instep helps wick the sweat away.
3. A running top: Kiprun Run 100 T-shirt
An old cotton T-shirt gets heavy and soggy once you sweat, especially on a damp Heywood morning. A basic running top dries quicker.
If you need one, a supportive sports bra matters more than the top. The NHS mentions it too.
4. Somewhere to put your phone: Kiprun Basic 2 belt
You need your phone on you to hear the app. Holding it the whole run gets old fast. The NHS suggests an armband if you’ve no pocket. A belt does the same job round your waist.
5. A small water bottle: Kiprun 250ml
For runs this short I wouldn’t bother carrying water. Have a drink before and after. If you’d rather have it with you, a small bottle is plenty.
What it all comes to
| Item | Standard kit | Cheapest kit |
|---|---|---|
| Shoes | Jogflow 190.1: £24.99 | Jogflow 100.1: £14.99 |
| Socks | Core, 2 pairs: £6.99 | Essential, 3 pairs: £3.99 |
| Top | Run 100 T-shirt: £4.99 | Run 100 T-shirt: £4.99 |
| Phone belt | Basic 2: £7.99 | Basic 2: £7.99 |
| Bottle | 250ml: £4.99 | 250ml: £4.99 |
| Total | £49.95 | £36.95 |
Skip the bottle and it’s £44.96, or £31.96 for the cheapest kit.
Prices checked on 17 October 2026 and may change, especially the sale prices. Check before you buy.
What you don’t need yet
Most of what’s sold to new runners can wait:
- A running watch. The app times every run for you.
- Expensive trainers. In my view a £140 pair won’t get you round your first 5K any better than a £25 pair that fits well.
- Compression gear, gels and energy drinks. Not for Couch to 5K. Water’s fine.
- Running leggings or shorts. The NHS says wear whatever’s comfy to move in. Your joggers will do.
- A gym membership. Pavements and parks are free. A treadmill works too if you’d rather stay inside: here’s how to do Couch to 5K on a treadmill.
Get the shoes and socks right, turn up three times a week, and that’s most of the job done.
Want the plan on paper too? My free printable Couch to 5K plan and run log costs nothing to print.
Starting in the colder months? My guide to what to wear running in winter goes through it by temperature.
Want a bit of help?
The app gets you a long way. Some people just do better with a real person in their corner.
If you’re in or around Heywood and you’d like someone to run with you, sort your pace out and keep you going when week five feels like a mountain, that’s what my beginner running coaching is for. Have a look and drop me a message.
Getting fit again after time off and want a plan to follow on your own? Have a look at my Fit Again in 6 Weeks programme.
Either way, download the free app, get some decent shoes and go for that first run.
Cheers,
James 👍
