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Advice

Top Running Tips from our Sports Experts

22 May 2025 • 2 min read

If you’re lacing up on the starting line for the very first time or wanting to take the next steps to elevate your running regime - our expert sports buying team has your back. We’ve got them together and asked them for their most practical tips, and who’s better to listen to than the people who live and breathe running gear, nutrition and everything in-between?

There’s everything from training plans and race-day strategies to the rundown on the best running shoes and outfits on the market, as well as what to eat to fuel you before you run. And they’ve covered some things they don’t tell you about running. So, whether you’re running for fitness, fun or to reach the finish line, these top tips can help you build confidence and perform at your maximum. Let’s run together.

Your First 5KSummer Running OutfitGetting StartedTrainer Top PicksHalf Marathon TrainingWhat to Eat Top 10 Tips

Training for your first 5K

When you’re training to reach 5K for the first time, sticking to a routine is the key to achieving your goal. There’s plenty of free running plans out there that can help, such as the famous “Couch to 5K” that can get you there in just nine weeks.
Having someone to do this alongside you always helps but if you are doing it alone, I recommend listening to your favourite podcast or creating a playlist that energises you. And don’t try to set out too fast, remember the goal is to achieve the distance, one step at a time.
My starter pack for a 5K would include:

ASICS Gel-Pulse 16

A super supportive running shoe that’s perfect for beginners. It’s packed with impact absorption to reduce stress on your joints and a breathable upper to keep you cool.

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Shokz OpenFit Air

Wireless headphones that don't block out outside noise so you can still have a good awareness of your surroundings when you’re running.

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Nike Slim Waistpack 3.0

Ensures handsfree running so you can relax your body and just simply focus on the run.

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My go-to summer running outfit

Running in the sun hits different but let’s be real, it gets hot very quickly! Cue bright colours (they reflect sunlight!), breezy fits, and running gear that keeps you cool, comfortable and looking good.My top picks for summer running would be:

adidas Adizero Split Shorts in Lucid Pink

Side split shorts bring extra mobility, and these ones are super lightweight to give you zero distractions during long milage.

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adidas Terrex Trail Running Techrock 5L Vest

Hydration vests are a must-have! This one includes space for two 500ml bottles for essential electrolytes and water, alongside multiple pockets for fuel and layers.

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Beats Powerbeat Pro 2 Headphones

Sweat-resistant earbuds that feature heart rate monitoring sensors and noise cancelling technology.

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And when it comes to running in the sun, remember to hydrate before you run, and not just during it. Going out early mornings is a lot better than struggling through those midday scorchers, and most importantly, never skip SPF.

Best way to start running

Running is a fun activity to do with a friend, and when you’re just starting out you should be going at a pace which means you can still talk whilst you’re running. Music is always a great motivation to get moving, as is exploring new routes that you’ve never seen before.


Don’t forget that your body needs time to recover. Take rest days between your runs, especially when you’re first getting used to doing regular exercise. And always aim for consistency, not perfection – just showing up is the real win.

Tips for beginners:

For your warm-ups and cool-downs:

  1. Go for a brisk 5-minute walk or do some dynamic stretching before you start.

  2. Finish with a light walk and stretch session after your run to prevent muscle soreness.

You also don’t need to run non-stop from day one. Following a basic plan like this one can help keep you motivated:

  1. Run for 30 seconds, then walk for 1–2 minutes.

  2. Repeat this pattern for 20 up to 30 minutes.

  3. Do it two to three times a week and then gradually increase your running time as you feel stronger.

My top picks for running trainers

Whether you're lacing up for your first 5K or training for your next marathon, the right pair of running trainers can make all the difference. But with so much technology and so many options in the market, it can feel overwhelming.

New Balance Fresh Foam X 1080

First things first, match your trainers to the terrain. Will you be road running, trail running or track running? I personally prefer road running, and my New Balance Fresh Foam X 1080’s are my favourite trainers – they’re built for smooth transitions on landing to push-off - they feel like I'm running on air!

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ASICS Gel-Kayano 31

It’s also important to understand your pronation type - knowing this will help you choose the correct trainers to support your natural gait, possibly preventing injury. I’d recommend going to your local running store for a gait analysis. If you need extra stability, my recommendation would be a pair of ASICS Gel-Kayano 31, which are specifically designed as a longer distance, stability running shoe.

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adidas Adizero Evo SL

My final pick is the new adidas Adizero Evo SL, which is a shoe inspired by breaking records. These trainers have a unique racing-inspired aesthetic with a layer of foam which provides comfort, cushioning and energy return. They’re perfect for distances from 5km to 20km, and this colourway is next on my wish list!

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Training for a half marathon

When you’re attempting to complete a half marathon, it’s important to give your body plenty of time and build up your mileage to avoid potential injuries. Be sure to build slow runs into your training too, and although they may seem easy, they’re the backbone of your plan. They help your body train to use your energy efficiently and strengthen your legs to help deal with the increased mileage - hence the well-known phrase, 'run slow to run fast'.

There are lots of handy tools online that can help, and I recommend the 'Runna' app which I used for my first half marathon. Get your nutrition right during the build-up to your event and be sure not to try anything new on the day. Carbohydrates are essential to take on before and during the race, so sample a range of different foods or gels to find what works for you before the big day.

To help avoid injury, get a gait analysis done to find the perfect trainers that suit your running style over longer distances. It’s also helpful to build in some strength training for your legs and always stretch before and after runs.

Now get out there and enjoy it! There’s no better feeling than finishing a long and gruelling run!

What to eat before a run

This can be a bit of trial and error to find out what works best for you, because we’re all different and our bodies react in different ways. But here’s some sensible tips that will make sure you’re maximising your fuel efficiency and set yourself up for success.

  1. Timing matters. Around two to three hours before you run, eat a balanced meal with carbs, protein and some healthy fats. Then about an hour before you run, opt for a small, easily digestible snack that's high in carbs but low in fat and fibre.

  2. Food ideas: Oats with fruit and honey is a great option two to three hours before you set off. Then an hour before, a slice of wholemeal toast with jam or peanut butter is the ideal snack.

  3. Hydration is key. Be sure to drink enough water throughout the day and you can also use electrolytes to boost you both pre and post run.

10 useful things that no-one tells you about running

  1. Chafing is real. And it will find you. Vaseline, Body Glide, or Sudocrem are your new best mates. And yes, it can happen in places you didn’t know could chafe.

  2. Invest in a good sports bra. If you’re bouncing more than you’re running, we’ve got a problem. Support means comfort which leads to longer, happier runs (and less mid-run adjusting behind a tree).

  3. Not every run needs to be a PB. In fact, most shouldn’t be. Easy runs should be... easy. Like “you could hold a conversation or sing a bit of Beyoncé” easy. Your legs and future self will thank you.

  4. Carb loading is a thing - and it works. Carbs = fuel. Studies show that properly carb loading before long races can improve endurance performance by up to 3–5%. That doesn’t mean eating six pizzas, but it does mean guilt-free pasta the night before race day.

  5. Apps are a game-changer. Strava for community, OS Maps for exploring, Coopah for personalised plans and a nudge when you’re tempted to skip that run (again). Digital running buddies are highly underrated.

  6. You’ll have weird cravings. There’s nothing like finishing a run and wanting a giant glass of milk and some pickles. Just roll with it.

  7. Running isn’t always fun. And that’s okay. Sometimes it’s therapy, sometimes it’s a struggle, and sometimes it’s just a sweaty shuffle with your favourite podcast. You don’t have to love it every time to be committed.

  8. Community makes it better. Even if you’re normally a solo runner, joining a local group (or even just following a few legends on Strava) can help you feel part of something bigger. And there might be snacks at the end!

  9. You’re stronger than you think. The first 10 minutes are a liar. It’s always tough. You’ll settle in. You’ve got this. And if not today, then next time.

  10. Toilet strategy is a thing. Plan ahead. Bushes are fair game in desperate moments but pick it wisely. That’s all we’ll say.

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