The Ultimate Runner’s Starter Pack

Welcome to Running: Essentials vs. Hype

Alright, so you’re thinking about getting into running. Maybe it’s for fitness, mental clarity, or just because you fancy trying something new 🤷 

Whatever your reason, there’s a mountain of gear, supplements, and fancy “essentials” that social media would have you believe are absolutely crucial

Spoiler alert: most of it is total nonsense

Let’s break down what actually matters when you’re starting out and what you can ignore 🤝 

The Essentials

1. Don’t Sack Off the Gym 🏋️ 

Running is high-impact, high-injury risk

Your body isn’t used to pounding pavement repeatedly, and if you throw yourself into it with zero strength training?

Injuries are practically guaranteed

Keep some gym time in your weekly routine. Resistance training isn’t just for lifting weights; it’s injury prevention and will make you a stronger, more resilient runner

2. Forget the ‘Progress Every Run’ Mentality

The lifting mindset doesn’t translate to running

You won’t hit a new personal best every single time (sorry to break this to you 😬)

If that were the case, the pros would run marathons in under an hour. Progress in running is about consistently logging those miles, slowly but surely, without trying to go faster or farther each time

Running isn’t about perfection. It’s about showing up, getting it done, and feeling good about it after

3. Slow and Steady Wins the Race 🐢

Your body needs time to adapt. Aim to keep your heart rate low and your pace even lower. You’re not sprinting; you’re building a base. A good chunk of your runs should feel like you’re barely moving

This isn’t about speed. It’s about building endurance over time

4. Mix Up Your Terrain 🌱

Running on a mix of terrains:

• hills

• trails

• flats

does wonders for your foot strength and stability

Trails and varied terrain force your body to adapt, improving balance and overall strength. Plus, running on different surfaces keeps things interesting and prevents your body from getting too used to one type of stress

5. Just Get Out There and Run 🏃‍♂️

When you’re new, logging miles is more important than nailing a structured plan

Professionals will tell you: before you dive into a 12-week program, just get the basics down

Build up your mileage and figure out if you even like running before committing to anything fancy

The Things You Can Ignore (Especially as a Beginner)

1. £200+ Running Shoes 👟 

Yes, the shoes matter, but no, you don’t need to shell out half your paycheck. A good pair around £80-£100 will get you where you need to go. Trust me, those extra £100 won’t make you run any faster. You’re not signing a sponsorship deal with Nike just yet

2. Running Vests

Running vests are all about storage:

• water

• gels

• snacks

But let’s be real: when you’re starting out, you’re not running far enough to need a refuel station strapped to your chest

Unless you’re tackling a desert marathon, skip the vest. Just head out, enjoy the run, and leave the snacks at home for after

3. Gels and Electrolytes 🔋 

You don’t need intra-run fuel for a 5K or even a 10K

Running gels and electrolytes are for seasoned runners tackling serious distances. As a beginner, water and some grit will get you through just fine. Keep your wallet (and your stomach) happier by saving gels for longer distances

This is me pre-run, fuelling up with a frappe

Yeah, I know what you’re thinking: ‘That doesn’t seem healthy Sheep?’

Well running and lifting means I get to enjoy this guilt-free. Nutritional freedom is part of the deal ✅🍩

4. Detailed Running Plans

A structured plan isn’t necessary

Couch-to-5K and similar apps can be helpful if you need structure, but at the start? It’s really just about getting comfortable with the activity itself

You might find that you don’t even enjoy running, and it’s better to figure that out before locking into a strict schedule

Running isn’t complicated

Despite what the influencers might make you think, you don’t need to fork out £500 on special running gear (which they’re likely getting paid to promote fyi)

The basics work:

1. Stay consistent

2. Keep up with strength training

3. Run at a pace that feels comfortable

You don’t need to spend a fortune or obsess over a detailed plan. Get out there, clock some miles, and see if running is your thing before you invest in anything

Cheers,

Sheep 🐑 

P.S. Thinking about diving deeper into running with actual guidance? I’ve been down this road and know what works and what’s BS

Hit me up about coaching, and I’ll make sure you’ve got a plan that’s actually useful (no £200 shoes required)