Get ready without overcomplicating it

It's easy to turn getting ready into a project of its own. Shoes to research, clothes to buy, watches to compare. Meanwhile, the walk you wanted to take is still waiting.

Start with what you need for the walk or run in front of you.

Wear something you can move in

Choose clothes that feel comfortable and suit the weather. If you need breast support, choose something comfortable for the movement you plan. You don't need a matching running outfit.

Check that your shoes fit comfortably and aren't rubbing or causing pain. Price and brand won't tell you how a shoe feels on your feet. Try unfamiliar shoes or clothing on a short walk before relying on them for a longer session.

If you need help with shoe fit, a specialist retailer may be useful. If you have persistent pain, seek advice from a health professional. Buying more equipment isn't a treatment plan.

Know where you're going

Check the route, surface, crossings, weather, and lighting. Choose somewhere you can finish early, and think about how you'll get home.

Access is part of that decision. You may need shade, seating, toilets, a smooth path, public transport, or someone to come with you. It's better to check before leaving than discover that the route doesn't work once you arrive.

If it's dark, choose a well-lit route and make yourself visible to other road users. If you use headphones, keep enough awareness of people, bikes, vehicles, and what's happening around you. Tell someone where you're going when that's useful for your safety.

Take the essentials for your situation

For a local walk, that might mean your keys, phone, necessary medication, and a way home. Water needs some thought in warm weather or when you won't have access to it. A longer or remote route needs more preparation for water, food, navigation, and getting help.

You don't need to carry every accessory sold to runners. You do need to think about the place and conditions you've chosen. If the conditions aren't suitable, change the time, route, or plan.

Before leaving, check that you can move comfortably, know where you're going, and have what you need to get home. Then use Your first walk or run to keep the start simple.

Afterwards, change the preparation from what you learned. Keep what helped. Leave the unnecessary shopping for another day.