One of the quiet barriers to starting running is the assumption you need a wardrobe of technical kit before you head out. You don't. Most beginners can leave the house in things they already own, plus one decent pair of trainers, and be perfectly set.

Here's the honest, no-nonsense version of what to wear for your first run.

Trainers are the only thing worth spending on

Everything else is flexible. Your shoes are not. A proper pair of running trainers will protect your knees, your shins and your lower back from the repeated impact running creates. Walking shoes, fashion trainers and old gym shoes won't.

You don't need top of the range. A solid neutral cushioned trainer from a brand like Saucony, Brooks, ASICS or New Balance, in the £80 to £130 range, will see you through your first 6 to 12 months. If you want help picking, our shoe finder tool walks you through it in under two minutes.

Socks matter more than you think

The single fastest way to ruin a run is a blister. Cotton socks are the usual culprit. They hold sweat against your skin and rub. Swap to a synthetic or merino wool running sock and you'll wonder why you ever bothered with anything else. Two or three pairs is plenty to start.

Top half: layer light, layer breathable

For your first run, almost any breathable top will do. An old gym tee, a technical t-shirt you got from a charity event, a vest. Avoid heavy cotton, which gets soaked and stays soaked. In colder months, add a light long sleeve baselayer underneath.

Rule of thumb: dress for the temperature plus 10 degrees. You warm up fast once you start moving.

Bottom half: comfort wins

Shorts, leggings, joggers, take your pick. The only thing to avoid is anything baggy that chafes between your thighs. If you're running in leggings, look for a high waistband that stays put. If you're in shorts, an inner liner saves a lot of awkwardness.

Sports bra (if you need one)

This is the one thing worth getting properly fitted. A high-impact sports bra changes how running feels, especially in the first few weeks when everything feels new. Most decent sports shops will fit you for free.

What you don't need yet

You don't need a running watch. You don't need compression sleeves. You don't need a hydration vest for a 20 minute jog round the park. Buy the trainers, throw on what you have, head out the door. The kit cupboard can wait.