Info taken from and article written by Heidi Dawson:
Please don’t try to run in any old sneakers you have. Go out and buy yourself a new pair of running shoes. Go to a reputable store with experienced staff and ask for their help. You don’t have to spend a fortune and buy the top-of-the-range model, just something suitable for the activity and the new runner in question.
Many places will offer free gait analysis where they look at you run on a treadmill to try to help you select the best shoes for you based on how your foot moves. You’ll hear words like “overpronation” or “supination.”
By all means take up this offer — it’s interesting if nothing else. But don’t worry if the place you go to doesn’t offer this. Research and experience is starting to show that actually what type of running shoe you get has little impact on your injury risk. Just make sure it’s a running shoe.
Other than that, just wear something comfortable. Thin layers are good, and generally stay away from cotton as it will just hold on to any sweat you’re building up and become wet and heavy. Synthetic fabrics are better.
I also recommend wearing something with a pocket so you can carry your phone just in case of any problems. If feeling it jiggle around in