When buying running kit, do…

• Choose modern wicking fabrics.  The latest fabrics are designed to wick moisture away from your skin so that it can evaporate quickly, thus making your running experience more pleasurable. Modern wicking fabrics also don't absorb water in the same way that ordinary cotton does, so you will remain drier. Look for garments manufactured from a blend of some of the following materials: polyester, nylon, polyamide, Lycra or Tactel.
• Follow the manufacturer’s washing/drying instructions. After investing in good-quality running kit, the last thing you want to do is wreck it the first time you wash it. Some fabrics are specially treated with water-repellent coatings or equivalanet and need to be washed or dried carefully.
• Invest in a decent sports bra. A good sports bra can reduce unwanted and uncomfortable movement of the bust which is important if you want to avoid stretching the supporting ligaments irreversibly. Expect to pay more for a good sports bra than a standard model.
• Buy some running tights. For cold weather running, leg-wear is essential to ensure your legs function more efficiently and reduce your chances of suffering a muscle pull or tear, which is more likely to occur when the muscles are cold.
• Buy decent running socks The most common problem area for runners is the feet and this can be caused by something as simple as having the wrong socks. Cheap cotton socks with seams increase the potential for chafing and blisters. To reduce the risk of blisters and general discomfort, it is worthwhile investing in a few pairs of good quality seam-free running socks that wick away sweat.

When buying running kit, don't ...

• Assume that non-running garments will suffice. Beach shorts and rugby shirts are not designed for the demands of running anything other than short distances, and will flap around unnecessarily, leave you with chafed skin and be generally uncomfortable. Instead, choose running-specific items of kit.

• Choose cotton. There is still plenty of kit available that uses cotton, but this rapidly absorbs sweat  or rain. Loose cotton garments can chafe under the arms and rub the nipples. Wear any cotton garments when your warming up or after your run, but don't run in them.

• Be invisible. Wear a fluorescent bib or some other reflective items when out running in the dark so that motorists can easily spot you. Training bibs are inexpensive and lightweight. Many running garments these days also have some flurescent piping on them to improve your visibility.

• Forget a hat and gloves. In cold conditions, up to 30% of your body heat can be lost through your head. Similarly, because running causes large volumes of blood to be diverted from the extremities (fingers and hands) to the working muscles (legs), the hands can get very cold.

All kitted out

Buying a few specialist items of running kit doesn't have to cost a small fortune. However, good quality running-specific garments will not only last and therefore be a good investment, but will also enhance your running enjoyment.

Your basic kitbag for discomfort-free training should include:

• Seam-free running socks
• A reflective bib
• A running hat and gloves
• A sports bra (females only of course)
• Running tights (or similar)
• Some wicking fabric tops and shorts

Make the investment and you'll notice the difference and be more inclined to climb off the couch and go on those runs time after time.