Running preparation, performance & recovery support
Casual park jogger looking for the best running support? Marathon veteran in search of running products to help go the distance? However you run, discover advice to get started, or the right products to support your preparation, optimise performance & aid recovery
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Frequently asked questions
There’s lots of advice out there on how to begin your running journey, here are some of our top tips for getting started:
- Start slow and ease yourself in, don’t go too hard too fast!
- Always warm up and cool down to avoid muscle strains or injuries
- Stay hydrated and eat well
- Wear the right clothing, remember even in winter you will warm up quickly, so make sure your clothes are light and breathable
- Set small, realistic goals to keep you motivated
Another great way to get started is by following the Get running with Couch to 5K - Better Health - NHS programme, which aims to get you from the couch to running 5km in just 9 weeks! For more advice, see our article on ways to start running
The right running shoes will be comfortable, well cushioned and will be quite snugly around the middle and back of your foot. You should be able to wiggle and spread out your toes, and the heel area should grip the back of your foot closely enough so that your heel does not rise up out of the shoe, which could cause rubbing and blisters.
As you progress further with your running journey, you may find that you prefer a different type of shoe with either more or less cushioning, heel depth or grip depending on what terrain you are running on. You will be able to figure this out the more you run and feeling what is most comfortable for you.
Many sports or running shops that sell running shoes will offer a gait analysis appointment, where they will assess you personally to see what trainers fit you best. These tend to be free if you purchase a pair of trainers from their store, but prices may vary depending on the retailer. Check in to your local sports shop to see if this is something they can offer you!
It is a common misconception that running is ‘bad’ for your knees. Evidence suggests that in some cases running may support knee joint health as long as it is done with the right footwear and the correct technique.
It is important that you always warm up before a run, build up your speed and distance gradually and do strengthening exercises between runs, as this can limit the risk of injury. See the NHS guide for some simple knee strengthening exercises. If you do begin to experience knee pain which persists or worsens, stop running and see a GP as soon as possible.
‘Runner’s trot’ or ‘runner’s diarrhoea’ can be a side effect of frequent or long distance running. There is no known specific cause for this, but theories include:
- Reduced blood flow to digestive system as the blood flow increases to your muscles being used whilst running
- Feelings of anxiety before a run or race
- Dehydration
- Eating high-fibre foods just before a run
To try and avoid this happening, you can:
- Limit high-fibre, sweetened and fatty foods before a run
- Eat 2-3 hours before a run, instead of just before
- Drink plenty of water to stay hydrated
- Limit caffeine intake before a run
- Try some relaxation techniques prior to a run if you are feeling stressed or anxious
If you are experiencing severe runner’s trot on most or all your runs, speak to your GP.
Yes, like any cardiovascular activity running can burn fat, including belly fat. However, running frequently does need to be paired with eating a healthy, balanced diet. Weight or fat loss cannot be targeted to a specific area of the body through exercise but running is a great way to lower body fat percentage altogether.
Running regularly is a great way to reduce blood pressure and lower cholesterol levels. It can help reduce the levels of the ‘bad’ cholesterol and increase the levels of the ‘good’ cholesterol in your blood. High blood pressure can also be lowered through regular, consistent running.
There are lots of other benefits to your heart and cardiovascular system when running regularly, especially when you eat a healthy, balanced diet alongside. For further advice & information on how to improve your heart health, take a look at our heart health advice page.
Running preparation, performance & recovery support
However you like to run, we've got the accessories and running products to support your performance. For runners who need extra comfort you'll find insoles and ankle supports. If your fun coincides with dog walking, make the most of our range of smartwatches and activity trackers to help optimise your run time. Our range of running products also covers an array of hydration products for your post-run recovery.
Boots is with you for every step and stretch to support your physical, mental and emotional wellbeing. Help promote comfort and recovery with massage guns to bath salts and make the most of Boots' outstanding offers, including 3 for 2** and Advantage Card* savings. Unlock your running performance with pro products from top brands including, Garmin, Optimum Nutrition, Neo G and Liquid IV that are sure to help you get over that finish line. We have a find for every runner.
*You must be signed in and have an Advantage Card assigned to your account to be able to shop savings. Normal Advantage Card terms and conditions apply. Excludes in-store orders. No Price Advantage in airport stores. Read more Advantage Card offer terms and conditions here.
**3 for 2 on selected vitamins, supplements health foods and complementary medicines. Cheapest free. Subject to availability.
†Berocca® film-coated tablets contain vitamins B1 and B2 to support energy release, and vitamins C to help reduce tiredness and fatigue.
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